@Wiggy
So last January I started low carb low sugar dieting and counting calories so I could get down to my goal weight of 145lbs. I'm 5'7 and started out at around 183lbs. My plan was once I hit that to do strength training to get back up to 155lbs or so. At the end of last summer I reached my goal, but wound up getting back up to 160+ over the holidays. I also did not do any strength training to put on that weight. I just fell back into poor diet and eating habits. Im a mailman so a lot of people on my route gave me cookies and candy for the holidays.
Anyway, after getting back on track I finally hit my goal of 145lbs (141.6lbs this morning). Im looking to bulk up to 155 but there are no gyms close to me and I dont have space in my house for weights. Plus I dont know shit about lifting so exercise names are like Greek to me. I have resistance bands (20, 30, 40, 50lbs that are stackable). I can attach handles or use door anchors as needed. A six pack would be cool but not realistic without surgery since i have some loose skin around my midsection from being overweight for most of my life. I turn 43 in November.
Since I walk anywhere from 10-12 miles a day 5 days a week delivering mail I want to focus on upper body but I would like to work my glutes too. I've been doing this for 20 years so my knees and ankles are kind of shot, but I think I can do squats no problem.
I've been doing push ups every morning for the last several months. I forget when I started but I've gone from being able to do 12-15 to 30. I do these while wearing my backpack that I bring to work that weighs 8.0lbs.
What I would like to know is which muscle groups should I be working together, when and how often? For example on Mondays do these exercises, Tuesday do these, etc. Should I do a full body workout instead? Is there a good workout video on youtube using resistance bands that I can follow since I have no experience with lifting? Also, how should I alter my diet to help facilitate gaining 10 pounds of muscle? Do I need supplements? I have some Oath brand clear protein powder that I want to use once I start weight training.
Thank you for your guidance and help and I apologize if this post seems all over the place.
