Hyuukai

Ok well i am 19 i weight approx 200-210 pounds and im approx 6ft, and currently have no commitments so i have maxmium opportunity to do what i have wanted to do for along time, which is get a real workout going and increase in strength and muscle.

I have just purchased a powertec workout rack which is basically a benchpress/squat and has a leg attatchment. I also got 6 dumbells a tricep bar and a bar that you can do skull crushers on.

Currently here is what i am capable of doing these are rough figures.

Benchpress - 80kg 5reps x3 sets
Deadlift- 100kg 5 reps x3 sets
Squat 80kg(getting used to balance the weight is easy) 5 reps x3 sets
Tricep Bar- 35kg 5 reps x3 sets
Skullcrushers- 45kg(+ bar) 5reps x3 sets
Leg Curl- 60kg 12 reps x3 sets
Bicep Curl- 15kg(+ dumbell weight) 5 reps x3 sets
Pressups- 35-40 reps 2x sets
Situps- 15kg weight held on chest 20 reps x2 sets

My breaks between sets can be up to 2-5mins

I am really unsure on a few things.

How many reps i should do.
What other exersises i should do.
When i should do them.
How often i should do them.

I know there is bound to be alot of people asking for help on here but i have read so much different stuff on the internet im just so confused.

I also have a really bad diet i eat 3 meals a day and have a couple very light snacks here is an example

Breakfeast- 2 eggs 2 sausage beans 2 slices of toast and abit of other meat
Lunch- Sandwich x2 Tuna light mayo sweetcorn onion
Dinner- Potato Product veg and meatballs
Light snacks- Random Fruit Go Ahead bars

I was wondering if someone could give me some examples of what i should eat and how often. and if i should take any supplements.

I would be extremly thankful if people could help me out because im so willing to put in the effort just want to make sure that im putting the effort in the right way.

mars1960

Welcome to the board.
Check out the diet and training forums mate, you'll find some great threads and you'll find what your looking for.
Like your commitment, that last sentence shows you have it in spades mate.
BTW you deff need to improve your diet as you already know but you also need to put overhead pressing in there for your delts.

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Hyuukai

thanks for the nice welcome, i will check it out and hopefully find what i need just i have got tired of sifting through information the internet is becoming harder and harder to find good information i feel. I did try some overhead today but for some reason i was really weak. I think its the technique i seemed to use far to much strength getting it to shoulders. Off the floor deadlift style was easy but i could barely get 60kg to shoulders even though as you see from the figures above 60kg shouldn't be that heavy for me should it?