What to do?

[G.19]

Hi everyone. I'm not certain whether this is the correct place to post, I'm new so, please forgive me.

I'm a 20 year old and I currently weight around 63kg. I'm about 180cm+- (6 foot or so).

I have never trained a day in life, nor do I do any sports or any other physical activity. I'm in college, full-time, so I usually don't have the kind of time to think about working out. I'm finally on holidays now so I can spend some time on myself for the next month or so.

Needless to say that I have no experience whatsoever with training or diets. I'm of average build. Not skinny, not tubby, just average.

I would like to buff up just a little bit, but I have no clue were to start. I'm not looking to be built like a Pro Wrestler or 90's Arnie ( ) but I'd just like to gain some strength and a 'tighter' build, hopefully a six pack or so.

I don't really have a diet that I'm following. I mainly eat some instant meals (spaghetti bolognese, pasta, assorted vegetables, chicken a la king, rice etc), occasionally some fast foods (a burger or so every odd week, and some pizza, chicken wing + chips) and some snacks (some potato chips etc).

I don't drink fizzy drinks, I usually drink juice (some sparkling) and I don't go a day without drinking at least 1 cup of tea (generally Earl Grey).

So really, where do I go from here? What do I need to get/do?

I have a gym membership... that I've never used.

[Boss Man]

This is the sort of thing I've postd beofre, that might help.

Any other questions feel free to ask.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + rasher of grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas or green Beans + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bent over Barbell Rows, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

An instructor would be able to help you.

If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.

So your weights and cardio schedule could look something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

As I say, any other questions or minor modifications, especially to diet options, feel free to ask.

[G.19]

Sorry, I haven't replied sooner.

Thanks BossMan. I follow this diet as much as I can.

Anything else that you can direct me to go ahead and read? Like what I should try and and avoid eating, best types of workouts etc. ?