Hello, im new what should i do?

Hi,

I'm looking to gain muscle mostly in my upper body. I'm 183cm tall and weigh 70kg so i'm fairly skinny, but i have pretty big calf/quad muscles so i mostly want to tone those and maybe only do small amount of strength training for them.

I'm looking for a program that will give me a list of exercises that will help me to obtain a goal weight of around 80kg(or more). I'm also looking to find a diet/supplement program that will fit in with what i want to achieve. I am motivated and committed.

Would speaking to a trainer help me? or should i try do it on my own?(i've never been to a gym and pretty much have never done weights)

Gain weight = increase calorie intake.
Diet = vegies, chicken, tuna should be your main intakes. Red meat and fruit second, carbs 3rd, fat/oils last.

You won't be able to tone your legs and gain weight else where. It doesn't work like that.

if you have never done weights just do a bunch of compound exercises 3 times a week working out your whole body.

e.g. squats, dead lifts, bent over rows, lat pull downs, chest press, shoulder press, crunches.