need a daily workout plan ( I have access to gym) and maybe diet suggestions

[Semidevil]

I have been going to the gym every single day now and I dont see this momentum falling. I want to take every advantage of it and to really shape myself up. Please give some advice.

about me:

26 years old
5'5 height
140 lbs
asian, small build, very skinny imho
have a belly.
I recently did a bmi with some people who came to our work place. I dont know the stats, but I remember that my bodyfat is somewhere near 25 to 29%. I had a history of elevated cholesterol.

want: I want to look bigger (more muscle), but at the same time, dont want to get bigger belly.

I have been going to the gym everyday and this is what I have been doing: elliptical for 15 to 20 minutes, and then get on the machines. there are a couple of machines to work the chest, and some to work shoulders. There is also a stress ball, and a bench for crunches/situps.

I know an important concept is to do reps and sets. How many reps and how many sets is good? what about weight? Is it better to do small amounts of reps with heavier weights, or high amount of reps with less weights?

what about the belly? how should I tailor my diet so I can get enough nutrition to supplement my workout, but at the same time, not inflate my stomach? what about some stress balls and crunches?

 

[SociallyChallenged]

Read the fat loss sticky then do everything it says, except eat more rather than less than your caloric maintenance. Lifting heavy will route most resources to muscle building, but muscle gain without some sort of fat gain is impossible for the mostpart. Don't touch the machines - they're a waste of time. Really, read the sticky at the top of the forums.

 

[KoolDrew]

At the beginning you should be able gain a small amount of muscle while losing a bit of fat. So rather than instantly jumping into a calorie surplus which will add fat as well (how much would depend on the extent of the surplus and other factors), I would suggest just eating at maintenance calories (14-16 cals/lb, but this is just an estimate) for the first month at least and see how things go. If you're getting enough protein (1g per pound of body weight, in your case 140g) and getting stronger you will see some positive changes. Eventually you're going to have to concentrate on just one goal though, as it won't be easy doing both at the same time without some sort of cyclical dieting approach. To help with your diet, start tracking what you eat, both total calories and macronutrients. Websites like thedailyplate.com make this a lot easier.

From the sounds of it your routine needs some serious work as well. Take a look at the Starting Strength routine, which is posted in the sticky.