Question About Basic Workout

[bbraun502]

I been lifting on and off now for the past year or so, and have recently joined back to the gym. My main goals for the next couple of months is to gain weight but in muscle. I am 19 6"1 about 170ish. Two years ago i weighed close to 250lbs and went on an extreme weight loss to get were i am today. I am mainly concerned and am focused on building my upper body and my abs. I Was looking for some advice on the most effective exercises and workouts for getting a 6pack and building a stronger upper body. Also i am wondering what are the best foods to eat to build muscles for these two areas. Open for any suggestions

Thanks

 

[dswithers]

A six pack shows when you have low body fat. Heavy compound movements get you that: squat, deadlift, military press, bench press, pull up, row. Read the stickies in the weightlifting section for some good starting routines.

You need to eat adequate protien (1.5-2 grams per pound of body weight), good fats and low glycemic index carbs. Natural, unprocessed foods are best (meat, eggs, dairy, nuts, fruits and vegetables). Read the stickies in the nutrition section for more info.