Your first three months should focus on building up your endurance. If you don't do this before you attempt to build up mass, you will have a hard time bulking up. Your workout also needs to change every month. For the first month, focus on doing a whole body routine 3 days per week. You will be doing three sets each of the same exercise, lifting enough weight that your muscles fatigue by the 15th rep on the 3rd set. You'll be aiming for 15 reps per set. If you can't do 15 reps on the first set, you're lifting too much weight. My suggestions for your first month:
Upper Legs: Leg Press
Lower Legs: Standing Calf Press
Chest: Bench Press or an Incline Press Machine
Back: Cable Rows
Shoulders: Shoulder Press (either with dumbbells or a machine)
Triceps: Tricep cable pushdown
Biceps: Preacher Curl
Abs: Crunches
You can do this workout three days per week with a day rest in between or divide it in two and workout six days per week. Don't do the same exercise two days in a row. My suggestion for a division if you go that route is:
1. Chest, shoulder, triceps, abs
2. Upper legs, lower legs, back, biceps
http://luxuriantphilos50.blox.pl/2014/09/Simple-Strategies-That-Will-Get-You-To-Lose-Weight.html
As for diet advice while working out...
Try and eat 6 small meals per day instead of 3 regular meals
You will need to supplement with whey protein if you want to build mass.
Make veggies and whole grain the bulk of your diet.
http://www.purevolume.com/listeners/expensiveverdic62/posts/1063877/Tricks+To+Burn+Fat+And+Lose+Weight+Easily
The best plants are leafy greens such as lettuce, spinach, kale or cabbage.
Eat a serving of beans at least once a day.
Eat soups, provided they are not cream based.
Eat a wide variety of salads but don't use commercial dressings.
Have a big breakfast and make it vegetarian (eggs count as vegetarian).
A great breakfast is a high fiber cereal, yogurt, a banana and 1 other fruit.
Consider replacing cow's milk with soy milk, rice milk or almond milk.
Dinner should be the smallest meal of the day, not much more than snack-sized.
Limit meat consumption to 6 oz. (size of fist), 1 meal per day.
Replace your meat meal with fish or seafood at least once a week.
Eat 100% whole grain breads instead of white bread. Same goes for pasta, tortillas & rice.
Have a piece of fruit such as an orange or apple right before you work out.
Eat a protein based meal within an hour after working out. A bean burrito with veggies and salsa or a turkey sub on whole grain bread loaded with veggies and mustard are great choices.
If you go to a restaurant buffet, only go to the buffet once.
Avoid most fast food. If you need fast food, find a Subway or other sandwich shop and stick with turkey, ham, roast beef. Avoid cheese of mayo. Use mustard or vinegar and oil as a dressing. Some sandwich shops make an excellent vinegar and oil based sandwich dressing with herbs.
If you order a pizza, stick with vegetarian toppings, ask for "1/2 cheese" or no cheese, and ask for whole wheat crust.
Consider exploring Thai, Vietnamese, Korean and sushi restaurants. Avoid most American restaurants serving high-fat, high-calorie bar type food. Even though these restaurants have healthy options, the 80% non-healthy ones are going to be very tempting. In contrast, it's hard to find unhealthy food at a Vietnamese place.
http://www.gaiaonline.com/journal/?mode=view&post_id=35078035&u=37179863
Learn to cook yourself. It's the best way to control salt & sugar content.
Drink water as well as unsweetened water based beverages such as coffee and tea. Healthy beverages should not be sweet.
Never do a diet with a name.
Don't eat processed food.
Don't eat food made with things you wouldn't find in a home kitchen.
Don't eat anything with high-fructose corn syrup.
Don't eat food with any type of sugar in the top three ingredients.
Don't eat food products with the words "lite", "low-fat" or "non-fat".
Don't eat imitation foods such as artificial sweetener or margarine.
Weightlifters should not consume alcohol. Never keep it in your home.
Don't eat between meals except for fruit.
Don't drink juice or soda.
Don't eat deep fried food. Don't eat any fried food with a coating.
Allow yourself one cheat day per week. Sharing a slice of chocolate cake at a restaurant, having a few drinks with friends on a Saturday night at a bar, resolving a craving for french fries by ordering a small one and throwing out half the pack and satisfying a craving for ice cream by getting a Wendy's frostie (and only eating half) are all acceptable.
http://www.hairsprayandhighheels.net/2014/01/fitness-tracker-printable/
voracioustelegr54 Community Member 
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