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| I'm currently 6'1.5 and 225 pounds, don't look fat at all but I'm a heavy guy. |
That is not that bad for 6'1". I am 6'2" 240lbs. but I am pretty solid because I spend alot of time in the gym.
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| are there any nutritional guidelines anyone follows here before or after training? |
You want to re-evaluate your diet and start adding some more protein in. If you are going to be hitting the gym about 3 times a week on the weight you want to go at least with 1g of protein for every lbs. of bodyweight, so you would want to go with about 225-250g.
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| I'd especially like to gain some upper body muscle since my pectorals are nearly non-existent. |
This falls right back to the protein because without it you won't grow. I would try some creatine too. It will make you gain a little water weight but you will put on some size and you will get a little more strength from your workout. I usually cycle my protein and creatine doing 8 weeks on and 4 weeks off so my body doesn't get too used to it. When you get on the off cycles you will loose a little bit of size but you gain it right back when you get started again.
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Then of course you have to hit the gym. My personal chest routine I do once a week is like this:
bench press 3 x 10
inlcine bench press 3 x 12
decline bench press 3 x 12
peck dec flyes 3 x 12
dips 3 x 12
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This routine is okay, I used to do one like this but I find you get much better results with 4-5 sets on each exercise. I normally do a 10, 8, 5, 3 routine. I don't do this on all exercises but I do it on bench. If you want to grow in the chest area you should not do a regular bench press you should do all your chest with dumbells since they have a more free motion (makes you grow faster).
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| Too help with the weight I always warm up on a stationary bike for like 12-15 minutes. I feel this helps get the blood flowing and hopefully burns a few calories. |
I used to think the same way about doing a little cardio before hitting the weights. Truthfully that is not all that good because although cardio does get your blood flowing it has more of a tendency to tighten you up rather than loosen you up. Always do a warm-up set before lifting alot. Find a weight that is comfortable and easy for you to do and just do a set of 10 to get the muscles loosened up. Doing cardio before weightlifting increases your chance of injury so if you need to run get up in the morning and run and do weight in the afternoon or the other way around. I don't think there is anything wrong with doing cardio after weightlifting but who has the motivation to run after a hard day lifting???
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| You've got to focus on eating the right things |
That's the best thing anyone has said!!!!!
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| For lunch, I pack a tuna sandwhich (gotta flavor the tuna with a little tartar souce) and salad (with shredded cheddar, mushrooms, and croutons/crackers) |
Watch those tuna intakes because of the high level of mercury in it. I try not to eat tuna more that 2-3 times a week. I eat mostly chicken, and lean beef. You are definately right about the salad though because you need those good nutrients that you can only get from fruits and veggies.
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| For dinner, I try to maintain healthy stuff like chicken breasts, rice, broccoli, snow peas or a pot roast with potatoes, carrots and corn. |
Yummy!!!!!!!!!!!!!!!