i need some advice!

[tinaa_]

hey everyone! I wanna start by saying ive never worked out a day in life, but now weights starting to catch up with bad eating habits *sigh*. so im basically a noob. i apologize in advance if this is a bit lengthy but i want you to know the details to help me out more.
anyway, currently i weigh 110 at 5'3 and im trying to maintain that or gain weight only by gaining muscle.
i used to have an extremely flat tummy even when i ate loads of food, but now stomach just bloats out with every morsel of food i eat im relatively thin all over body, and dont have too much extra fat but by the end of the day i look like im 3 months pregnant.
so i guess i pretty much want to lose some weight around mid section and mostly strengthen core. also, ive lost weight in face from taking adderall for ADD so im trying to find a way to gain some fat back into cheeks. and i want to tone up butt and thighs.

now i have a plan for all of this but i dont know if itll work due to inexperience, so thats why i need help.
i want to do pilates and sit ups to strengthen core/flatten out midsection. eat a little more food than i do now but cut back 50% of junk food intake so i can gain weight in face, but the pilates will counter it for the rest of body. do squats/deadlifts/lunges for legs and thighs.


any input will be greatly appreciated! thank you

[Boss Man]

This is the sort of thing I've posted before, that might help.

Any other questions feel free to ask.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

1/2 Protein 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 mashed Potato.

Option 2.

Chicken and 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.

[tinaa_]

Thanks! very informative. i don't have any questions now but i probably will within a week of starting the workout.
only question i have is how long will it take to start seeing results?

[Boss Man]

I'd give it a month at least, for tangible results. Minor results could occur in as little as a week, but to be cumulative and therefore tangible, allow up to a 4-6 weeks.