Trying to learn the art of lifting

[floyd]

Hey guys, Im new to the forum, and I just want to say, this forum is the best thing to happen to weightlifters in a long time. Ones looking for help anyways. I have a couple questions though. I was a Football player in High School and now football is over.(just found out im 1st team all conference) So I have lifted in the past. Bench-265 Squat-405 Clean-285. But now im trying to lose my gut and just look good. And im hearing about over training and how that can slow me down, and Nutrition! In school I lifted full body between 2 days, and lifted 4 days a week.Well this was going to be my new split.
day1- Chest, Upper Back, Triceps
day2- Shoulders, Lower back, biceps ( I have to seperate upper and lower because of individual lifts for a lower back injury)
day3-Quads, Hams, Calves
day4-rest ( actually means cardio and abs)
Repeat
Now this leaves 3 days rest in between lift days of th same type. Is that not enough? Im on glutamine, glucosamine, and protein stuff ( I think its gross) And another question- what use are builds. I was going to rotate between 2 workouts for 12 weeks. 1st session was going to havbe a lot of builds, the next just regular lifts. Should I just stick to the regular lifts? Sorry for all of the questions. Im really lost here. Im trying to make this a big part of my life, to achieve total fitness for life. I call it making it an art. Because there is so many different things to do and variations, it really is an individual art. Last questions. Ive read a lot of threads on nutrition. How can I figure out how many calories I should have a day to lose weight without losing muscle?Im about 6'1" 205. And you talk about all of these recise measurements. In meal 1 -15 % (un)fat 30% carbs ( not starchy)
yadayada. Where do I find these things? Where do i find how much what is in what. The different types of carbs and the different absoption rates of different proteins. Phew! I really appreciate all responses on this thread, seeing as how im very lost without this forum. Thank you
John

PS- It is close to impossible to differentiate between advertising and real help on internet weightlifting websites. Only people I trust now are forum lifters.

[Fudomyo]

Rest is not doing anything. You have 4 days of doing something. Well, 365 days a year. You'll need more rest.

Builds, wha?

Ask nutrition question in the diet/nutrition forum. It's hard to get good answers when you ask 50 questions all at once.

Fudo

[cursor]

For a down-to-earth example of how meal macronutrient percentages might be used, take a look at this post. It's really pretty clearly laid out. If your caloric intake doesn't match the 2000 calorie example, then simply proportionately increase or decrease the food quantities. Additionally, if you don't like chicken (in the salad, for example), then use an equivalent amount of tuna (or your own favorite protein source).