I'm 20 years old. I am 85 kg (about 187 pounds), and my height is 179 centimeters. I don't really have any muscle. I have belly fat. I was a swimmer 4 years ago, but I haven't done any sports for 4 years. It's time to change :)
I'll go to a gym. There is a guy who will help me as a coach. He's actually not a professional coach but is just manager of the gym. Because of this, I don't trust him.
I just checked a few websites, and I found two workout goals on bodybuilding.com: lose fat and gain muscle . I'm not sure. Which one should be my goal? I'm fatty but I don't want to lose too much weight. I want to stay the same weight (maybe lose 10-20 pounds) and gain muscle. I went to gym for a few months 1-2 years ago, so I know some basic terminology. But I don't know anything about creating a training plan. I found this plan on internet, but I don't know if it is suitable for me? I don't know where should I start.
I don't have any diet program. What diet should I follow? Should I start using supplements? I am also lactose intolerant.