new and need advice for working out

[nickw23]

iam new to working out.i have played sports in high school and i got injured. i had 2 knee surgerys.since then i have gained my weight back and havent felt like working out.iam 19 and i am 5'8 and weigh 165.i lost my abs and most of the muscle i used to have.iam looking for a good eating plan as well as working out plan.iam wanting to get my abs back and start building some muscle.iam not wanting to get huge but get in better shape.i know i need to eat good,do cardio, and weight train.the bad part is iam a full time student and work.i go to school 630-1 and i work 7-11.so i have about 5 hours in between.should i do cardio before i workout.what is the best way to get my abs back and what is a good eating plan.i like turkey,chicken,meat,some fruits and vegetables.i dont eat tuna and fish.should i take any supplements.i work with a guy that competes in strong man,and he said i could work out with him but iam in school when he works out.how much should i run and what workout would be good.how many days should i work out and run.i have a gym at my apartment, kinda the combo deal with bench,leg,triceps and such.i have a treadmill.thanks ahead of time.

[nickw23]

here is a list of what i eat.i try to eat every two hours since that is what i have read.
breakfast 6:00am-bowl of cereal
8:00am-turkey and cheese sandwich
10:00am-turkey and cheese sandwich
1:00pm-grilled chicken sandwich
4:00pm-chicken or turkey
7:00pm-little snack usually something not good for me
-11:00pm-before i go to bed usually a sandwich or grilled chicken and mash potatoe dinner that was frozen.probably not good.tryin to drink as much water as i can.tryin to get off the soda

[wildstang]

Originally Posted by nickw23

iam new to working out.i have played sports in high school and i got injured. i had 2 knee surgerys.since then i have gained my weight back and havent felt like working out.iam 19 and i am 5'8 and weigh 165.i lost my abs and most of the muscle i used to have.iam looking for a good eating plan as well as working out plan.iam wanting to get my abs back and start building some muscle.iam not wanting to get huge but get in better shape.i know i need to eat good,do cardio, and weight train.the bad part is iam a full time student and work.i go to school 630-1 and i work 7-11.so i have about 5 hours in between.should i do cardio before i workout.what is the best way to get my abs back and what is a good eating plan.i like turkey,chicken,meat,some fruits and vegetables.i dont eat tuna and fish.should i take any supplements.i work with a guy that competes in strong man,and he said i could work out with him but iam in school when he works out.how much should i run and what workout would be good.how many days should i work out and run.i have a gym at my apartment, kinda the combo deal with bench,leg,triceps and such.i have a treadmill.thanks ahead of time.

in somewhat of the order you asked........abs arent made in the gym its diet and cardio that will bring them out. as far as getting huge goes dont worry that wont happen anytime soon that takes years or enhancement drugs or both. if at all possible run first thing in the morning before eating to hit the fat stores after the glycogen storages have been depleted from run. eat after morning cardio not b-4! try to get a diet of 60% protein 20%clean carbs 20% good fats such as nuts, fish oil supps, healthy fat not mc donalds or burger king! if taking supps keep to the basics, fish oil, bcca's, maybe a protein powder such as syntha-6 to utilize in emergencys and before bedtime. any and all of these items can be obtained at bodybuilding.com as far as how many days to work out depends on you and your goals. to lose weight id probably go on a five day split and run in morning and after workout to burn more calories. even brisk walks will be better then no cardio. as far as what workout to choose you have to do some research of your own and search either here members workouts or utilize bodybuilding.com workout data base. good luck and dont be afraid to ask questions. plenty of good respectable help here at this sight.

[nickw23]

thanks for all the info.ill do a lot of research and see how that goes.