just starting out

[DollyDetroit]

been slowy at it for about the whole summer now. I used to drink about 4-5 pepsis a day and now I maybe open 1 and don't ever drink more then half, sometimes maybe just a sip or two. I'm about 5'9 165, i'm not skinny but "normal" everywherre except my stomach and glovehandles it seems.

I eat three meals a day(drink water basically). Breakfast i usually have apple/pear and piece of toast with lil jelly, then for lunch samich, then for dinner just a plain old burger or plate of spegetti, nothing to much though. I work out every other day, just my top half of my body and i leave my buttom half to cardio the other days. Problem is my workout is going so well, i haven't seen much results at all except my arms are aching all the time and i have huge stretch marks right on my shoulders, my guess is from lifting to much so quick.

Please help me with a workout plan so i can tone up. I'm 20 years old and figure i've been the same height and weight now for the past 4 years, so i don't have to change my diet plan in my mind just workout plan, but i could and might be wrong:blush:

I do about 3 sets of 10 reps of about everything there is to do on a basic weightlifting machine... haven't seen results at all... should i hit the gym and getting working on the real machines? i really would just like to have a litlle bulk to me and and no stomach thats it, plz help thanks

[uh oh]

I'd suggest eating more protein, and adding some variety to your workout, like using free weights, and changing up the # of sets, reps, and weight you use

[Big H]

You need to get yourself into a gym and leave them machines alone. Free weights will give you huge gains if your just starting to use them. But before you jump in, you have to come up with a schedule. Planning is key to getting into a proper lifting program.

For starters, make sure your training each muscle group ONCE a week. I can't stress this enough. During the first few months of lifting, its best to give each muscle ATLEAST a full week to recover. This is simply a safety measure to prevent overtraining.

Another big factor you can change now is to switch your diet. You said you eat 3 meals a day correct? well break that into 6 meals a day to keep your metabolism steady and get enough calories to support muscle growth. Since you way around 165 lbs. try to consume 100-170 grams of protein a day. I would usually suggest more, but for starters this is sufficient. Look into buying a protein shake as well to help you reach this goal. 170 grams isn't hard to reach though, so you shouldn't have a huge problem getting your daily intake from foods.

Cut out all refined sugars (Pepsi) and lower your fat intake. If you need specifics don't be afraid to get at me.