New to The exercising world help needed

[badversion]

Well i am 18 years old 5'6 in height and weigh 65 kgs so i am about 3-4 Kgs over weight so i need to shed it off as Stomach is showing the extra pounds.

Where should i start? motive is getting stomach to flat and maybe build some Biceps!

Can anyone plan me out with exercise routine and all.

Thank you in advance!

[Boss Man]

What do you eat and whan do you eat it.

if this is not right, progress will be limited.

[badversion]

i have food 2 times a day.

Well for the lunch strictly Vegetables and/or pulses.

For dinner twice or thrice a week cheese related things.(which i am cutting down to total zero days)

[Nokie173]

Are you serious?? Only 2 meals a day?? How much calories do you intake??
What happen to Breakfast?

[Boss Man]

65kg's is 143lbs. You are not overweight. If anything you might be a bit underweight. Another 4-5kg's on top wouldn't go a miss.

Basically You ca't eat twice a day, your wrecking your metabolism, burning muscle, hanging onto Fat, what your bodfy cannot allow to burn.

What sort of foods do you have access to?

[badversion]

Are you serious?? Only 2 meals a day?? How much calories do you intake??
What happen to Breakfast?

Calories I cant count that without actually cooking it but when i eat i eat lot
Breakfast not possible because have to move out off da house at 5 30 in da morning. So its not possible to do anything when i am in sleep.

65kg's is 143lbs. You are not overweight. If anything you might be a bit underweight. Another 4-5kg's on top wouldn't go a miss.

Basically You ca't eat twice a day, your wrecking your metabolism, burning muscle, hanging onto Fat, what your bodfy cannot allow to burn.

What sort of foods do you have access to?

well i guess 65 is past i just checked weight it is 69 and yes i am over weight checked all the sites with calculator and stuff and first sign i have paunch showing i Maybe wrong too yea but stomach is showing so i cant even wear a decent T-Shirt

Well food as i mentioned home-made food like vegetables and pulses and roti indian preparation, I hope you know. This is for lunch.

For dinner it depends on mom's mood actually but mostly something that has fat.


Edit - Yea I have milk 2 times a day a full glass 1 as so called breakfast and da 2nd 1 in da evening!

[badversion]

Ok so i renewed diet. I eat Breakfast now...cereals and milk.

for lunch veggies and pulses

some fruits, biscuits with milk for snacks

and for dinner again veggies


So tell me if i am on the right track now or do i need more changes?

[Nokie173]

You need PROTEINS!!!! Are you a vegetarian?

[badversion]

You need PROTEINS!!!! Are you a vegetarian?

No...I eat chicken, Mutton and fish but thats only twice a week.

[badversion]

Thank you for your responses i already feel great about myself.


Ok so what about exercising

Currently i have started jogging with occasional sprinting for 20 mins about 4 days a week

and push-ups can hardly get to 5 , crunches about 60, dips and sit ups upto 90 about 3 days a week

i have access to upto 7kgs dumbbell but dont know what to do with them ?

I need good Chest and sizable biceps not too much.

[badversion]

I guess everyone is busy?

[swanso5]

lunges, push ups, db rows, shoulder presses, prone planks, side planks, deadbug series and sprints

search youtube for exercises

[badversion]

Thank you. I tried them today all should i do them everyday or alternate?

Should I add crunches too?

[swanso5]

do them 3 times a week...there's variations of most of them so you can make up 2 workouts and rotate through them every second day

crunches are shit

[badversion]

Thank you for the advice.

Any idea what should i eat for snacks. I am really hungry at the evening times.

I would appreciate any help . So keep them coming.