Please help me with a workout

[ssuryakumar89]

I am a 26 year old . I am so sick of body shape and want to get a 6 pack with a good muscle. I have sedentary work. I really need some help with workouts.I have no idea what/when to do and details from lots of websites are confusing me. Can someone please help me in figuring out a workout plan ?

stats :

Height - 5'10"
Weight - 175 lbs
Waist - 39"

food plan that I have been having since the last week.

8 AM - 4 egg omelette + spinach + green peppers - ( 400 calories. 30.42g fat, 3.91 carbs, 26g protein
10AM - 4 boiled eggs + protein shake - ( 412 calories, 21.12g fat, 7g carbs, 45g protein )
12PM - sweet potato + chicken breast + baked beans (549 calories , 4g fat , 81g carbs , 46g protein )
3 PM - salad with romaine lettuce,carrots,cucumbers + almonds + chicken breast (375+, 9 fat , 10g carbs, 40g protein )
6 PM - Pre work out
protein bar + Greek yogurt with half slice banana + protein shake (375 calories, 4g fat, 44g carbs,protein 44g)
or 1 cup oats + non-fat Greek yogurt + berries + protein powder + raisins (430 calories, 5g fat , 51 carbs, 43g protein )
6.45 - 7.45 workout
8 PM - Post workout
plain quinoa in hot water + onions ( 220 calories , 0g fat , 39g carbs , 8g protein )
10 PM - chicken breast + steam broccoli ( 250 calories, 1g fat , 20g carbs , 33g protein )

I have attached pictures as well ( please do not ridicule. I know it is in bad shape). It would be really great if someone can help me with a workout plan.

http://tinypic.com/r/nldgck/8" onclick="window.open(this.href);return false;

http://tinypic.com/r/xf6hsm/8" onclick="window.open(this.href);return false;

[Boss Man]

The diet seems fine.

In regards to the workouts, do you have access to a gym, or if not are you looking for a weighted or body weighted system to do at home?

[ssuryakumar89]

The diet seems fine.

In regards to the workouts, do you have access to a gym, or if not are you looking for a weighted or body weighted system to do at home?

I do have access to a well-equipped gym in apartment.

[Boss Man]

In that case this might work for you as I've posted it before now.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.

Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.

Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.

Hopefully that all makes sense.

[ssuryakumar89]

You would do that 3x a week every other day.

Thank you very much for your input. I am ready to do workout daily. I understand there must be atleast 24 hrs gap between workouts. Can you please suggest something so that I do both weights and abs on alternate days ?. I have a set a target of 4 months to get to aim and will do anything to get to that.

[Biscuits]

You don't need to do abs. They won't help you to lose weight.

Boss Man posted a good compound exercise plan for you. You'll do way better with that because it hits all the major groups of muscles. The more overall muscle you build the more fat you'll burn.

[Boss Man]

You don't need to do abs. They won't help you to lose weight.

I politely disagree, as I think abs will as added muscle helps to burn fat and training abs increases metabolic activity, so training abs can help you to lose weight.

However indirect work from things like deadlifts, cleans, dragon flags, woodchoppers, squats etc, means you don't need to do lots of direct stuff and certainly not daily working of abs .

[Alinshop]

The diet seems fine.

In regards to the workouts, do you have access to a gym, or if not are you looking for a weighted or body weighted system to do at home?

I do have access to a well-equipped gym in apartment.

Consider yourself lucky that you have a gym within waking distance. I think at home/apt gyms are the best since there is no driving required!

[Everett]

All good advice here. For your abs, I recommend that you try a superset of Crunch + Reverse Crunch.