Simple stuff -- because it can be overwhelming
Rule of thumb from bodybuilding: at least 1/2 gram of quality protein per pound of bodyweight per day. 1 gram is better. Different bodies use different proteins so find what works for you. You'll know. You'll feel it.
And lots of work, low, slow reps, weights as heavy as you can handle (without hurting yourself) for sets of 3-8 reps. If you can do more than 8 reps, add weight, or if you can't add more weight, concentrate on slower reps, especially the negative part of the movement.
And STRETCH between exercises. That will make a huge difference, not only in your flexibility, but in your results. You'll actually make better gains.
Above all, keep track of what you're doing, and track your results. Make changes as you go. There is no universal answer; your body is going to respond individually. I always get better results when I add some form of dancing discipline, often incorporating dancing movements with weights.
Lower body, particularly legs, usually takes more work. I worked mine three days on a full, heavy duty workout, with light workouts (like running up and down the bleachers at the football field) on the off days.
Rule of thumb from bodybuilding: at least 1/2 gram of quality protein per pound of bodyweight per day. 1 gram is better. Different bodies use different proteins so find what works for you. You'll know. You'll feel it.
And lots of work, low, slow reps, weights as heavy as you can handle (without hurting yourself) for sets of 3-8 reps. If you can do more than 8 reps, add weight, or if you can't add more weight, concentrate on slower reps, especially the negative part of the movement.
And STRETCH between exercises. That will make a huge difference, not only in your flexibility, but in your results. You'll actually make better gains.
Above all, keep track of what you're doing, and track your results. Make changes as you go. There is no universal answer; your body is going to respond individually. I always get better results when I add some form of dancing discipline, often incorporating dancing movements with weights.
Lower body, particularly legs, usually takes more work. I worked mine three days on a full, heavy duty workout, with light workouts (like running up and down the bleachers at the football field) on the off days.