Starting New Life - Looking for intelligent advice.

I'm a 19 year old, 200 pound guy, 6'0 tall.
I'm very, very unhealthy, I eat like absolute shit, pizza, fast food, pop all of the time.
Past few days I've changed that, I have eaten better.
I'm joining the Gym on Friday, 24 hour gym just near my house.
I live on my own so meals are my own choice, so feel free to give any ideas.

I need help with;

1. A Meal plan, something that assists me in gaining muscle, and trimming excess fat.
2. A workout plan to assist the same things, gaining muscle and trimming excess fat.
3. I'm a smoker, and to be honest. I'm not ready to quit... I stay away from running...
4. I'm not a beginner, I've worked out before and gotten great results, and I have always fell through.

Looking for assistance, be my personal trainer!
Thanks.

Day 1!
Nice light day at the gym, light, light cardio which is all I can really handle, did high intensive circuit training, that way I was always on my feet and sweat like a pig.

Just got back from the Grocery store, bought a butt load of shit and I'm happy to say I just made the most delicious dinner,
I had 3 egg whites for breakfast, with a large ass carrot and glass of milk.
Lunch I had Chicken Wrap (Grilled Chicken at home, and Vinaigrette dressing, Spinach, and light cheese)
Dinner I had nothing in the house (Why I went shopping) Been hungry, and put it this way, I need lesser calories.
So dinner, I grabbed out the blender, added one raw egg, half of a carrot, 8 large grapes, a full banana, tablespoon of real peanut butter, half cup of milk, large leaf of Kale, and a few spinach leaves, blended that shit up, and now I'm drinking the most delicious juice I have ever had. And I can feel this might be my special drink. it's completely green, healthy, digestive, and has some caloric value, enough that is. And on the side, a nice grilled chicken breast garnished with Kale.

Quite happy with this first day, although after eating so healthy, tmi, I'm going to shit something fierce. I can feel the healthy overriding.

 

Smokers are the best runners. Starting off you need to get healthy first. Get by some means Insanity. You need to run to and from the gym.

-Set a goal
-Make sure you are commited
-Smoking is addictive but you are going to regret and want to quit when you start up running and cardio.
-As for diet I'd say wheen yourself onto cleaner foods. Healthy snacks when your hungry.
-No fast food, pizza, soda, beer, NONE
-START UPING YOUR WATER INTAKE! You will feel less like shit. Buy a one gallon jug and try to finish that each day.

You're just starting so try these basics before you start going ham on everything.

 

Just got back from the Grocery store, bought a butt load of shit and I'm happy to say I just made the most delicious dinner,
I had 3 egg whites for breakfast, with a large ass carrot and glass of milk.
Lunch I had Chicken Wrap (Grilled Chicken at home, and Vinaigrette dressing, Spinach, and light cheese)
Dinner I had nothing in the house (Why I went shopping) Been hungry, and put it this way, I need lesser calories.
So dinner, I grabbed out the blender, added one raw egg, half of a carrot, 8 large grapes, a full banana, tablespoon of real peanut butter, half cup of milk, large leaf of Kale, and a few spinach leaves, blended that shit up, and now I'm drinking the most delicious juice I have ever had. And I can feel this might be my special drink. it's completely green, healthy, digestive, and has some caloric value, enough that is. And on the side, a nice grilled chicken breast garnished with Kale.

Quite happy with this first day, although after eating so healthy, tmi, I'm going to shit something fierce. I can feel the healthy overriding.

 

If that was you daily meal and snacks then that was one point on you are wayyyy on track to easily meet your goals of you stick to that kind of healthy mentality.

 

Hoping so my man, I do feel good. Gonna have to see what tomorrow and the next days hold.

 

Smoking doesn't effect gym as much as you think, I go gym 4 days a week and I've always smoked, in-fact smoking makes most people lost weight (replaces snacks in some cases). Don't quit smoking unless you want to, losing weight is 70% diet, 30% excercise. Stay away from high-sugar foods, saturated fats and stick to protein and vegtables and you'll watch the weight fall off. Also make sure you drink LOADS of water (3 litres + a day)

 

Day two going strong so far, way too many things going on today for the gym, but still been eating great!

 

Hey man, you should calculate your BMR and subtract 200-300 calories and hit the treadmills or elliptical or cycles. You need about 1800 calories a day so calculate it everyday and make sure you hit around that, don't go past it. Do this for a couple months and watch your fat drop.

 

There will always be fuck it days. Find something that will motivate you no matter what

 

Need some advice also, someone pm me!