ExRx.net

I am new to gym and had been exercising for about a month.
I live in a small town and the gym owner is also the trainer but he is never around and it upon you which exercises you wanna do and how you do.
Sometimes i ask the people around about the exercises but i have observed that they are doing it all wrong. So i come home search for that exercise on youtube and try to learn the best possible way to do the exercise.
I want to build a plan for next three months.

I want your help guys to make this plan a success.
I don't where to start and how to start.

What i have been doing since last month
I have been inactive from exercises for the last 6 years.
And i think first i need to get some strength and build some stamina.
1. I wake up early in the morning and run for like 500 meters. Sometimes slow and sometimes fast. I skip running whenever i feel like i am fatigued. So that leg and thigh muscles get rest and recover.
2. In the evening i go to the gym. My workout time is around 30 minutes. Usually i use the fixed machines and havenot done anything with the dumbells or with the chest bars etc.
3. I get 8-9 hours of sleep a day.

PS- Please excuse my english. English is not my first language.

What equipment does your gym have? Barbell + plates, dumbbells, squat rack, power cage, benches, treadmills, stationary bikes, machine weights... We can't design a program without knowing what you have available.

What are your goals? Weight loss, strength, bodybuilding, sports?

What is your diet like? And how old are you? I assume you are male.

500 meters is not a long run, and 30 minutes of gym time isn't all that much. We need a lot more info to be able to help.

Equipment at the gym-

Barbell + plates
DumbBells
Squat Rack
Power cage
Benches
Machine weights.
Stationary Bikes

Diet

2 eggs with tea in the morning.
6 Wheat chappatis with cooked vegetable with two teaspoons of Clarified butter
2 bowls of Khichdi ( food preparation made from rice and lentils )
2-3 oranges
3 eggs
6 Wheat Chappatis with cooked vegetable with two teaspoons of Clarified butter

I am 23 years old.
5 feet 11 inches, 70 Kg

Goal-

Strength and want to add muscles.

I'd never heard of khichdi, so I looked it up on google, and come to find out, it's rice and lentils the same way I've been making it for over 20 years. I just knew it as "lentil and rice combo". I usually switch the basmati though with various things, quinoa, or brown rice, or barley. They're all good with lentils. I don't eat a ton of it, due to the fact I don't it a lot of grain, but it is great when mixed with veg.
Tim

are you a vegetarian? You are going to need a lot more protein than that to build muscle. If you are a vegetarian, milk is a good source.

I am not a vegetarian. I can eat meat/chicken.
I am Lactose Intolerant.

If you can eat more meat you should do it. Due to the fat profiles of different animals, prioritize fish, then mammals, then birds.

It is a small town and you don't get chicken from those big and flashy showrooms. You go to a butcher, purchase raw meat and cook it at home, which takes a lot of time.(2 hours min).
If you want to purchase the already cooked meat from the market that is not hygenic here.
I can have meat once a week tops. Are there any other good sources of protein ? Also how much am i short of my protein intake in order to accomplish that goal ?

Can you buy canned fish or meat? Canned salmon, tuna, sardines are all good sources of protein and good fats. Eggs should probably be your staple protein, and you do eat several a day but it's still not enough on their own. Do you have a way of refrigerating your meals after you cook them? The once a week you cook meat, make enough to take leftovers for lunches during the week.

No for canned fish/meat. Small town. So these are unavailable.
Once a week meal would be ok to eat for a week if i store it in a refrigerator ?

Food stored in a fridge usually lasts around 3-4 days
the throw out time in a lot of food places is 3 days!

I eat 6 day old meals I cook all the time.
Lasagna, meat sauce, chicken wings, whatever.
Maybe not the smartest idea but been doin ti for 20 yrs.

Why take 2 hours to cook meat ?
Not all cuts shoudl take that long, perhaps availability for only certain cuts?

Nice buried link

c l o w n.

121.54.0.0/17 banned

Who? levis lover? Where was the link?

He seemed like a nice guy.