newbie needs help ---please ---

[chopper123]

hello all new here and need help please
over the last year os so ive been putting on the pounds i am 105 kgs now
and am kind of happy with that weight but would like it to be muscle and not fat
worst area being
i do 4 mile walks through woods and fields 3 times a week at a pace so i get out of breath for most of the way been doing it for the past 2 weeks

i do the weights at home with free weights
24kg on bicep 3 sets of 12
18kg on tricep with 2 hands on dumbell then lift from behind head 3 sets of 12
sit ups 3 sets of 15
40 kg chest lay flat on bench 3 sets of 12
40 kg squats 3 sets of 12
and do this 2 days on 1 day off 2 days on 1 day off and so on

like i say been doing this for the past 2 weeks no sign of change yet but still early days
and just wanted to see if i am doing the right thing or do you sugest i change things
any help would be great
and cool site

i have 2 slices of toast for breakfast
4 slices ham sandwich at dinner
then a roast dinner at about 530 potatoes carrots peas brocoli sprouts and so on

[SarahPT]

2 weeks is not enough time to notice a big difference. It takes time. Good job getting started! It does not sound like you are eating often enough. Try eating a small mat that contains protein and carbs every 3 hours. Add in some good fat sources. Your portions should be small.

[chopper123]

today ive had

breakfast-----2 slices of brown bread toasted 730 am

snack-----apple 10 am

dinner-----pilchards 2 slices of brown bread 1230 pm

snack-----2 slices brown bread peanut butter 230 pm

tea----- spaghetti bolognese 5 pm

pint of water after each meal

and then nothing else untill breakfast tommorow
does that sound ok ?

did a 3 mile walk fast pace this morning about 1030 am

then will do the weight lifting about 4 for an hour

[Boss Man]

breakfast-----2 slices of brown bread toasted 730 am

(Protein is too low)

snack-----apple 10 am

(No Protein)

dinner-----pilchards 2 slices of brown bread 1230 pm

(Interesting. Not a bad meal, but could use variety sometimes.)

snack-----2 slices brown bread peanut butter 230 pm

(Need more Protein)

tea----- spaghetti bolognese 5 pm

(Not bad, providing it's got more Protein in it. Pasta alone won't suffice, unless it's Protein enriched.)

pint of water after each meal

and then nothing else untill breakfast tommorow
does that sound ok ?

Some of those meals especially the first two, fail to get above 100 calories, (well unless you cut Bread literally brick thick), and this simply cannot continue, not least for the possible lack of Vitamins and Minerals, and the negative impact on your health that could cause.

Basically you've listed Protein sources elsewhere and been given other options / feedback, so just incorporate some of those into this plan. Right now your Carbs seem okay, (but you could expand on the choices if you wanted), and Fats are reasonably okay, but Protein needs attention, because with this kind of restricted eating style at meals, your goals will stutter badly.

[chopper123]

ok thanks alot