Need some help jamo

Here is the answer to your blog
First as you know ,,,,,You need three things , consistency , drive and a good program and willing to be patient here I enclose a good progrram for you to follow and a meal plan ..use it for 2 months and then we go from there ...
Warm up activation twice b4 every workout .here is the link to learn it ..this is your best friend bro ,,,learn it by heart
http://www.myfittribe.com/jamcoretraining/men/warm.html
Monday : Legs
Tuesday ; back and shoulders / 20 minutes cardio
Wednesday : Abs /20 minutes cardio here is the link to the ab workout ..do juliens ab workout
http://www.myfittribe.com/jamcoretraining/men/ab-workout-circuit.html
Thursday : JCT beginner here is the link to the workout make sure you learn too ... stay functional when you trying to get a physique being big and not flexible is really unproductive ,,
http://www.myfittribe.com/jamcoretraining/men/beginner-workout.html
Friday : Chest and arms
Saturday : Off
Sunday : Off
Routine for legs :
First section
Leg extension : 4 sets x 12- 15 reps
Seated leg curl : 4sets x 15 – 20 reps
Back Hyper extension : 4sets x 20 reps
Second Section :
Lying leg curl : 3sets x 12- 15 reps
Stiff leg dead lift : 3sets x 15 reps
Seated calve raises: 3sets x 15 – 20 reps
Standing calve raises : 3sets x 12- 15 reps
Section three :
Leg press : 3 sets x 15 reps
squat : 3 sets x 10-12 reps
Walking lunges : 3 sets x 12 reps on each side
Back A :
Front lat pull down : 3 sets x 12- 15 reps
Seated pulley row : 3sets x 12- 15 reps
One arm dumbbell row: 3sets x 12- 15 reps
Back hyper extension : 3 sets x 15- 20 reps
Shoulders A;
Lateral raises : 3 sets x 12 reps
Seated Dumbbell press : 3 sets x 10 – 12 reps
Bent over lateral : 3 sets x 12 reps
Wide grip Upright rows : 3 sets x 10 -12 reps
Back B :
Underhand grip seated row: 3sets x 12- reps
Pull down behind the neck : 3 sets x 12 – 15 reps
Two arms dumbbell rows: 3 sets x 10 – 12 reps
Back hyper extension: 3 sets x 15 reps
Shoulders B
Wide grip Upright rows: 3 sets x 12 – 15 reps
Front raises: 3 sets x 12 reps
Arnold shoulder press: 3 sets x 10 – 12 reps
Lateral raises: 3 sets x 12 – 15 reps
Chest A :
Cable chest cross over : 3 sets x 12- 15 reps
Incline Dumbell press : 3 sets x 12- 15 reps
Body push up : 3 sets x 12- 15 reps
Biceps A :
Barbell curl : 3 sets x 12- 15 reps
Hammer curl : 3 sets x 12- 15 reps
Preacher curl : 3 sets x 12- 15 reps
Triceps A
Triceps Push down(bar handle ) : 3 sets x 12- 15 reps
Triceps Bench Dip : 3 sets x 12- 15 reps
One arm dumbbell overhead triceps extension : 3 sets x 12- 15 reps
Chest B
Cable chest cross Over : 3 sets x 12 – 15 reps
Decline Hammer chest press : 3 sets x 10- 12 reps
Incline Dumbbell press : 3 sets x 10- 12 reps
Biceps B :
Preacher cable curl : 3 sets x 12- 15 reps
Cable curl : : 3 sets x 12- 15 reps
Hammer rope cable Curl : : 3 sets x 12- 15 reps
Triceps B :
Dips Machine : : 3 sets x 12- 15 reps
Close grip(V handle) push down : : 3 sets x 12- 15 reps
Two arm dumbbell overhead triceps extension : : 3 sets x 12- 15 reps
Meal plan
Meal1
6oz of oatmeal (dry weight )
6 egg white
1 banana
Meal 2
Protein shake ( 2 scoop of Whey mixed with a banana)
Meal 3
1 chicken breast
10 oz of brown rice
broccoli
1 apple
Meal4
protein shake same as meal 2
Meal 5
8 oz of Chicken or fish or shrimp
1 serving of salad
1 serving of vegetables
Meal 6
6 oz of oatmeal
8 egg white
1 banana ..try to get this one In it will help you sleep and recover .
Before workout :
you the following
6oz of Gatorade
1 teaspoon of creatine
1 teaspoon of glutamine
STRAIGHT After the workout (I mean STRAIGHT DON"T WAIT ..as if you won't have this shake you chances of recovering from the workout will decrease immensly)
2 scoops of pure whey
1 teaspoon of glutamine
1 teaspoon of BCAA (powder form )
1 teaspoon of creatine (only use it before and after training if you need to ,,I don't like too much creatine )
10 oz of gatorade or Orange juice .
As you can see you have a lot of work to do , but pace your self and ask questions here we have a cool community ..if your not happy with anything just shoot me a message and see how we can fix it .
Good luck and remember " The best Wealth is Health "