What is a good fitness plan to build muscle?

I'm 19 years old, 5'10 and weigh 220lbs. I'm trying to find a girlfriend but it's like I'm invisible. So I want to lose weight and gain muscle to look good. However I don't know anything about fitness plans or anything so can someone help me know what kinds of foods to eat and some fitness plan ideas? Also give me some idea of how much weight I can lose within a week. Thanks guys.|||** Eat six mini meals a day. Exercise and before every meal, drink two tall glasses of water, (about 16 oz.) this will fill you up and you will automatically eat less. This really works, so be patient. Good Luck to you|||Good workout plan:





3 days a week.





Day 1: shoulders, biceps, triceps


1 bicep exercise


1 tricep exercise


2nd bicep


2nd Tricep


1st shoulder


2nd shoulder


Ab crunches 1x40





Day 2: chest and back


Pause benching (prymaid)


Chest press


1st back


2nd back


Hit one bicep exercise (low weight very high reps)


5-10 minute cardio





Day 3: chick stuff


30-45 minute cardio


Calf raises, leg curl, etc.. (2-3 exercises)


Ab crunches


Dip station (abs)


Leg raises





Additional stuff won't hurt





Look on YouTube for exercises


Also try bodybuilder.com (not only for body builders) and hit the tap for exercises





Good luck





Ps: after about 4-5 weeks, reevaluate the results you want and change workout accordingly|||http://ca.askmen.com/sports/bodybuilding鈥?/a>





nuff said