I figure you guys are knowledgeable in health, fitness and weight training so I’m going to ask for some tips and advice here. Here are my goals that I want to attain:

1) A defined physique - mostly for my upper body
2) Strength
3) Stamina and speed – lower body

Right now I’d describe myself having an average build. I’m not overweight at all and some people have even said I look skinny. Personally I don’t care much about getting bigger as long as I have accomplished all my goals. So if anything I want to maintain my weight.

I have access to a gym and an indoor track. The food available on campus can enable me to eat healthy. Most of the time I just eat whatever looks good though. I’ve also purchased some protein whey (pretty cheap). I was thinking about using it and have done some minor research on it but I don’t know if it will help me at all.

What I want to know are the basics. What kind of exercises should I do and how many reps/sets. What I should eat. And when I could expect to see visible results if I follow this plan. Please don’t skimp on the details.

Definition comes from an absence of fat, which is achieved through diet. You don't get to pick which parts of your body lose fat.

Define strength? Lift things that are heavy.

Stamina and speed are two completely different things.

Stamina means running for a long time aka a marathon runner.

Speed means running REALLY fast for say 10 seconds aka a 100m dash.

And they are both whole body kind of deal things.

For stamina: run for a long time say hours. But you would have to build up Ie 3 runs a week at 30 mins for two weeks. thrid week say 40 minutes, 4rth 50, etc.

For speed: try some HIT (High Intensity Training) stuff. it was mentioned in another topic look it up

I'm just saying I wanted to emphasize my upper body, but I see what you mean and I don't mind losing losing fat all around.

Concerning strength, you pretty much nailed it.

Stamina and speed is pretty much what Bob said. I'm going to try the advice he gave me. Unfortunately I can only run for 10 min without slowing down. I'm thinking of running 10 min everyday this week and gradually add 5 minutes for the following weeks until I can get to an hour.

How fast are you running? If you can't run for long then run slower, even speed walk if you need to.

Well I'm running at a moderate pace.

And if someone can enlighten me about weight training it would be much appreciated.

Endurance - > low weights lots of reps.
Strength - > high weight low reps.

For example:
Endurance use a 5lb weight and do 3-4 sets of 15 reps.
Strength use a 15lb weight and do 2-3 sets of 5-10 reps.
or so . . .

Yeah, slow it down. If you're trying to improve cardiovascular endurance and burn calories(Not something I entirely agree with), you should be "running"(A misnomer. You should be jogging) for atleast thirty minutes. Do you have anyone you can jog with? Find a pace just above where you can hold a conversation comfortably.



Lifting heavy will also improve endurance. The reverse is not true.

I don't really care about burning calories. I care more about all of these in order of importance..

1) A defined physique - mostly for my upper body
2) Strength
3) Stamina and speed – lower body

Ultimately I'd like to play football or basketball (recreationally) without getting tired until towards the end. But that is a good tip. I'll try and jog at that pace instead.

For weight training i want to know what I should do for a more defined physique. Are 500 situps a day really necessary? Can I go without using the bench press to improve physique and strength? Finally I want to know if I should use whey protein to meet my goals.

Your goals kinda seem all over the place. You want everything and you want odd specifics.

I think the best thing you could do would be to play lots of basketball and/or football, watch your diet, and do a little bit of weight lifting. The "big three" are Squat, Deadlift, and Bench press. They are listed in their order of importance.

Assuming you're getting enough protein, you don't need to supplement it.