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There has been a lot of useful provided in previous posts. Diet is important for health, genetics are there and you can't change them. Start reseaching, reading about anatomy, muscles etc. The more processed a food source, the less nutrients you will consume from it.
Look into good cross training programs. With all of this said, you are the one that knows what your body responds to best. It will take some time to determine that, but the day will come. Keep in mind there is an ideal world and reality. EX: eat five meals a day. That's great. Now a guy in the infantry, living the the barracks and eating in the mess hall may not have that opportunity available to him.
I will send you a few ideas on training with weights so hopefully you can avoid some of the pitfalls I made over the years. The routines will be high intensity. Provided you you attempt this, stay with it for a minimum of a month, preferably 6 weeks then change to the next one. One thing for sure, you should always end your weight training session with a 20-35 minute cardio exercise.
The suggested programs I'll forward to you will have more lifts per muscles group than you should do, pick 2 or 3 and stay with them. Otherwise you will drag your wieght traing out far to long and end up over training. Be patient, rome was not built in a day.
I am not trying to sound like a know it all. I have some good ideas. You determine what is right for you. Hopefully the info I PM you will help you accomplish your goals. Dedication and determine along with training smart are the force that will get you there.
Set reasonable goals and above all be patient. Rome wa
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