Hey gang, this is my first post, and I want to say "Hi" from overseas! :)

I've been doing a bit of reading here because I am gearing up to starting a workout regimen, in order to build strength and become more fit. I'm 37 years old, 5'10" and 185lbs. I've become a bit sedentary for the last decade or more, having settled into an IT career, and I just feel very out of shape. I'm basically a skinny guy who's put on probably 20lbs of fat from living a low-key lifestyle.

I've got sort of an idea of what I'd like to do, but I'd like a little feedback to help me get on track. I basically want to start out slow, because I am afraid of injuring myself. I bought a 100lbs weight/barbell set (not sure what that works out in kg), and a couple dumbells that will work with the weights provided. I've got some handgrips and a jumprope that I bought some time in the last several years. That's about it.

On my next paycheck I plan on getting a weight bench, and I plan on having my wife and/or boys spot me for some exercises, but I readily admit this is far from a complete gym. But my motivations are to buy just enough to start me out and get me into a pattern. And if I stay serious about this, I can then buy more weights, equipment, and/or join a gym. My work and personal hours don't allow me a lot of freedom outside of work and home (watching the kids when my wife is at work) so I am working with what limitations I have.

So here is my plan:

1) Mostly calisthenics, and compound weight training exercises for, three times a week. (Example: Monday, Wednesday, Friday)

2) On off-days, do some walking.

I think really for the first week or two I'll be using well under what I can do as a maximum, in order to get form down for each exercise, and to not totally kill me the next day. I have no solid idea of how long this part will take, before I can start working out my muscles regularly, and pursue more regular strength gains.

Do you guys have any advice for me? Anything that worked particularly well for you, to get you to stay in the game? A lot of people try it once or twice, and don't stick with it - I'd like to avoid that. I would appreciate any constructive criticism you can give.

Thank you in advance!

Firstly welcome to the board and an interesting first post. Firstly 100lbs is around 45Kgs and Im guessing this will be enough for you for first starting out. You say your looking to do 3 days on the weights, firsty Id try and set up a bit of a routine. Ie Monday - Chest and Tri - Wednesday - Shoulders and Legs - Friday back and Bi. And just see how you progress. I would aim to be upping the weights on a regular basis once you have your form sorted, at least then you will know if your progressing. You will need to follow a decent and strict diet. I aim for 1.5 grams of protein per lb of bodyweight. I usually eat in a day:

300+ grams protein
400-600 grams clean carbs
90 grams clean fats

I try my best to use as much food as possible but due to work etc I do also use supplements, my preferred brand at present being the CNP range, I believe they also have a depot in the States.

I do try my best to stick to this. Most people on here seem to think that 1 gram protein per lb bodyweight is enough, you will also need to split this up into around 5-6 meals per day. Eat little and often. This has been my downfall in the past, my diet is the thing that screws me up. Let us know how you get on and Im sure the guys on here will be most helpful towards you.

I'd try to do a bit of cardio.Although walking is Ok, jumping on a mountain or exercise bike would be better or going for a small run and build up from there.My stamina kills me but I progress a little bit every time I go running.

Eat healthy aswell, Good luck fella !!

I WORK HARD BUT LIKE TO PLAY EVEN HARDER !!!

I think the hardest part for me will be the "eating healthy" part - there goes the McDonalds Cheeseburgers and Dr. Pepper. :p

I'll be starting out slow. Real slow. And after doing an initial run a couple days ago, I've pretty much cemented the exercises I want to do, and I realize what equipment I still need to get. So that's the next step.

I'll probably be going a bit light for the next 2-4 weeks, while I iron some things out. But here are essentially what I want to do over the next month, while I test the waters:

Deadlifts -> Crunches
Squats -> Reverse Crunches
Bench Press -> Bent-Over Rows
Military Press -> Pullups (or some equivalent)
Shoulder Shrugs -> Deltoid Raises (not sure of the names)
Side Bends -> Twists
Tricep Extensions -> Bicep Curls
Quadracep Extensions -> Hamstring Curls
Calf Raises -> Toe Extensions
Dumbell Flies -> Dumbell Reverse Flies

That's the general idea. I am not exactly sure of the names of the exercises, but I think I have the right ones matched up with their rough opposite. I plan on doing one, and then rest a minute or so, then the opposite. Then take a little longer break before continuing to the next one. The goal right now is to get form down, and get an idea of what I can lift for which exercise, as well as when to do what in an exercise routine.

I will let you know how it goes. :D