Being new to working out you

Being new to working out you need to train your body to recover and to build and get it used to the punishment you are going to do to it. Your body has to learn how to rebuild itself, while it will right off the bat it will not be. So what i would really recommend is say the first couple months go in lift weights 3 times a week say Monday, Wednesday, Friday. Lift weight and do fairly well rounded workout with maybe 1 to 2 exercises per body part. Make sure you take the days off in between too many people get impatient and start too fast only to end up loosing muscle and over training. Lifting weight stimulates fat loss and Muscle growth, however fat loss and muscle growth occur when you are resting. The other thing to focus on here is your diet. I am not sure what you are eating but chances are you need to clean it up some. Burgers and fries do not make muscle so work on eating clean. Fish and Tuna is your friend and not fried either ;-) Also during this time work on your form. Too many people just getting started go in and try to lift as heavy as they can. This leads to bad form and bad form gets you no where. you want to lift the heaviest weight you can for the specific number of reps in perfect form. NOT just the heaviest weight you can. So focus on this get familiar with the movements. I would stick with rep raing of about 10 reps. Spend absolutely no more than 1 hour lifting weights. More than 1 hour and your Testosterone level start to drop your hormones kick in your body goes into stress mode which it will want to hang on to more fat and so on.

Anyway after about 2-3 months then go to a 4 days a week workout, with a 4 days split so this would be like Monday Upper body, Tuesday Lower Body, Wednesday Rest, Thursday Upper Body, Friday Lower Body Saturday and Sunday Rest. Then do this for at least 3-4 months. Then you can think about upping to doing one body part per day.

I am very serious about this. You have no idea how many times someone just like you comes up to me and wants to be big like me. I am 6' and 270 lbs with a 30 inch waist and 10% body fat. They keep wanting to work out with me which I tell them no because I would likely kill them. 3 people have I ever let workout with me because they were so insistent that I told them OK you asked for it. One guy worked out with me on Chest day, He made it half way through before he about passed out, he rested up and came back for more. It took him 6 months before he returned to the gym, which I asked him what happened he said he was about bed ridden for 2 days then after that decided he didn't want to be as big as me. The other 2 one guy I let him go with me on leg day he puked after the first 5 sets and I never seen him again. The other came in on arm day. He had to call his wife to come pick him up because he couldn't lift his arms to chance his clothes let alone drive home. For example tonight was leg night for me. Leg night is such an event for me I walk in the gym and the people at the front desk ask if it is leg night. If it is they leave me alone because I am not in the mood for any talk. I do 36 sets on my legs all to complete failure. I can barely walk when I leave the floor. However I have trained my body to recover after a hot tub and sauna my legs are sore but I take the stairs when I get home up 3 flights instead of the elevator carrying 6 bags of groceries and 2 gallons of milk.

Be patient, 6'1 220 lbs of solid muscle could take 2+ years depending on your body type. You will probably loose the fat long before you get the muscle mass.