Ive been a bodybuilder for 12 years and a personal trainer for 8 and can tell you that neither creatine or protein is bad for your kidneys or your liver.
I eat 8 meals a day and take 5 protein shakes a day each with 3 scoops + i take creatine, Bcaa's, NOX, multivitamins and minerals and have never had any issues, i get blood work done once a year when i go for a physical and never had any probs at all.
For your sport id recommend working your lower back, abs, legs as these would be the muscles that come in to play the most but really you cant beat a full body workout.
Try a 4 days split.
for beginners-
1.Train 1-2 muscle groups each workout.
2.Performing 4-6 reps every set.
3.Performing 6-9 heavy sets for each muscle.
4.Rest times are 2-3 minutes.
5.Workouts should last 30-40 minutes (30 minutes is optimal for max intensity).
6.Each muscle should only be trained once every 5-7 days.
7.A break of 1 week of rest and relaxation should be taken every 8-10 weeks.
Monday Legs:
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
standing calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Tuesday Arms & Abs:
Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps
Wednesday Shoulders & Traps:
Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps
Friday Chest:
Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps
Saturday Back:
Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
seated front Lat Pulldowns 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps
Take it slow and use correct form, if your having to jerk the weights up and use body momentum then its too heavy, lower it and don't for get to warm up and stretch before you workout.
Cheers-
Darren
