hi,

Yes I'm a scary computer geek and Microsoft Certified Technology Specalist, 18yrs old, and I usually spend 5 - 18 hours sitting in front of my computer.

However, I've been swimming for 1 hour 5 days a week for the last 8 years now so I'm somewhat fit. I'm thin, 63Kgs/138lb, 5ft 8ins/172cms. My upper body is pretty sleek, but my thighs and chins are heavy I guess.

This is what I look like:
gidisrael.googlepages.com/Camp3_lake_me.jpg

I also am a good short distance runner, and I get very tired after a short run.

So for the last few days I've been taking a long jog (4kms) and run in the end. Then I swim for around 20-30 mins. I also do a few pull ups and stretches(which I'm not entirely sure of) before I swim.

The problem is I don't really know any proper exercises and just do it if it tires me and makes my legs pain. I also plan to run with weights on my legs eventually. I really want to be able to run long distance and be more flexible.

So my question is, could someone give me a simple routine on what to eat before/after I Run and Swim, what exercises should i do(i dont know what the fancy exercises are? Maybe a link/description would help?) I need to build my legs, thighs, a *little* biceps and a little more height. And it shouldn't take more than 2.5hrs.

Thanks so much.
Gideon

Legs:
Switch Split Jumps
Jump Squats
Calf Raises

Thighs:
Squats
Leg Presses

JUST Biceps:
Preacher Curls
Pulley Curls

Hey thanks so much, really helpful. I don't have any weights though, i only have thought so far of buying weights that I can tie on my legs while running. Anyone know anything about that?

Also, I should have mentioned earlier, I like to eat junk(street food) which is more unhygienic than fatty, but I do eat quite a bit sometime, so anything healthy/cheap/simple I could eat before/after exercise?