Weight Training????????????!

well i suggest taking only 2 days off and concentrate on high protein diet like milk, eggs etc as well

i have a better programme, where u can gain muscles in 2 months and will be very good in 6 months like model physique

You can follow following diet and fitness tips for better results: -

Diet:
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First tip is turn vegetarian, have 5 time meals rather.
You can have seafood also.
breakfast of cereals, milk and egg only,
lunch u can have beans on bread, dal rice, bread with baked/ boiled vegetables

have light dinner, again u can have bread and salad with gravy, pulses

avoid chicken, beef, pork, cheese, paneer, pizzas and junk food.
Avoid rice at night

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..

Exercise:
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Divide muscles in 3 groups

Chest / Triceps:
Bench press, dumbell Flies/ Curls (lying on bench), inclined dumbell press, pecdec
overhead dumbell tricep curl, narrow grip bench press, narrow hands push ups, dips, bending triceps dumbell curl, overhead barbell tricep curl

Shoulders/ Legs:
Shoulder press with dumbells, shoulder press with barbell backside, military press, front dumbell raises, side dumbell raises, shoulder shruggs
Squats, spot running, lunges, Calve raises, dumbell squats, leg pullies

Back / Biceps:
Pull ups, Front Pullovers, back pullovers, barbell rowing, dumbell rowing, single dumbell raises,
Biceps curl with dumbell, hammer curls, biceps curls with barbell, biceps curl with bend barbell, concentration curl, reverse curls


You can combine Abs/ wrists workout each alternatively with above muscle groups, you can do wrist curls with light dumbells, barbells, reverse curls etc. For abs you can do crunches, leg raises etc.

Reps:
For 1st month make stamina and muscle strength in you. Do sets of 15-20-25 reps with light weights (reducing weights increasing reps)

You will become lean and well shaped with above workout

Now come to gain muscle size, start with moderate heavy weight now, u will do 12-10-8 reps now (increasing weight reducing reps), if require take someone help to lift heavy weights. We call it spotting.

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u can anyway mail me or im me for more info.. all the best..
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If you're looking to gain muscle, you're doing too many sets and too many reps. To gain muscle, do heavier weight, fewer reps and sets. 3 sets is common, and 8-12 reps. As you add weight, you may get to a point where you can only do 5-7 reps per set. That's okay.

BTW - don't bother with leg extension. Do squats or deadlift instead.

www.exrx.net

arms and back? Assuming you have incorporated those in ur workout i think in 6 months u'd be at around 200lb. yes u would have gained muscle mass however doing so many sets and reps u will end up burning a lot of fat.

After 6 months you should be benching (flat) 150-170lb comfortably (including weight of the bar) and 100-120 for shoulder press.

Tips: have a spotter when you're benchin and doin the shoulder press.

Based off the fact that you're actually obese, but claim to not be, you'll entirely lose the motivation to work out. Then you'll be upset at the fact that you haven't worked out in a while and decide to eat away the uneasy feelings.
Here's what you do:
Find the nearest farm that raises cattle. Find the bull of the farm and pray it has its testicles still. Grab your hypodermic needle and grab the bull's testicle. Remove the bull's seed. Inject said seed into your muscles. Workout.

Or steroids.

You'll be able to lift over 9000lbs.

Vegeta