Just a random one online to give you an idea, besides the abs every day which is dumb. 2 times a week is enough.

http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html

^^ this will just give you an idea as to the amount of work you should do. You can play around with the actual workouts to ones that you prefer if it targets the same muscle group.


Just when finding your BMR like stated before, just eat 10%-20% calories more than it states.

This post was edited by MrBobMarley on Nov 19 2013 10:26pm

Thanks
If I do this calorie surplus diet, I wont gain fat if I work out when Im suppose too?

if you keep your surplus on track, you shouldn't gain a noticeable amount.

Do you know anything about diet plans ? I used the Calorie calculator and it said calories needed to gain weight: 3383 - 3633
Dont know if I shopuld trust

e; also with the url you gave me, am I able to use these workouts ? and it says Cardio 2hours a day could I subtract that for saturday/sunday ?
I wont be able to do cardio before going to work

This post was edited by Adrian_mx on Nov 19 2013 10:37pm

you don't need any cardio if you are at a surplus. Do it at your own discretion for cardio health, and factor that into your BMR activity

and you can use the workouts, they will give you what you want.

This post was edited by MrBobMarley on Nov 19 2013 10:40pm

also i read something about to gain strength/tone you do lots reps lower weight, to gain muscle you do less reps more weight
that true ?

no

ty for everything!

Now all I have to do is find my Diet plan

Up
Need a diet plan

This post was edited by Adrian_mx on Nov 20 2013 08:59am