I have been over weight most of my life not by ALOT but the most I have been over weight is like 30 pounds I think.

I don’t really know. I’m 17 5′10″. I weigh 189. I started to lift weights about 4 months ago and I barely see results.

I mean I’m getting bigger but I’m not getting “vin diesel” and it sucks because my bother eats a whole bunch of junk food, like in and out McDonald’s etc and he just gets definition and more definition, it really stresses me out.

I recently started to work out every single day. My routine is:

-bench press of 180 4 sets of 10 repetitions
-bench press with decline same weight same sets and reps
-bench press with incline same weight but I can barely do 6-7 repetitions

Then its back work out, I don’t know what to call it but I put a bar on the floor with about 70-80 pounds and I pull it to my chest. Then I grab dumbbells and I do the work out for my back.

I don’t really know how to describe it but its for my back. Then I use the dumbbells the ones for my biceps 4 sets of 20, then I use the dumbbells for my triceps 4 sets of 10 for each arm.

It really hurts and it makes me feel like giving up because I really try to stay healthy and I always look down and its almost still always the same results I’m getting are EXTREEEEMLY slow.

Could you please help me out and tell me what I should eat and at what times would be great. I would greatly appreciate it. Thank you. Sincerely Kevin. [via Ask Questions]

There are many variables that need to be addressed with your situation. First off, I think you would benefit from a structured workout program. So I put together a little something for you to get started. Check your email.

I recommend that you start at the beginning. An untrained individual usually needs to improve their work capacity so your body can handle more training.

Therefore, the first phase of this program is aimed at increasing your work capacity while adding muscle. The second phase is total-body training, which is great for hypertrophy.

Second, this program is very demanding, so it does not include cardio. If you feel you need cardio, let me know.

Third, find a diet that you are comfortable with and stick to it. The basics of a good diet are straightforward: get all your carbs from fruits, vegetables, and whole-grains.

Avoid products which contain simple carbs and increase your daily protein intake to at least 1 gram of protein per pound of your bodyweight.

Last, but definitely not least, stop comparing yourself to others. It is a losing proposition. Keep me posted on how you do with the program, and let me know if you have any questions.

Remember to consult with your physician before changing your diet, starting an exercise program or making any other lifestyle changes, especially if you have health concerns.