Newbie looking for some advice

[new_kid_on_the_block]

Hi Everyone,

I have never carried any weights or been to the gym before. One of my goals before I turn 40 is to build a toned body (if there is such a thing!)

I am 38 yrs of age. My weight is about 77kg and I am 177cm tall. I have done a lot of running and a few half marathons last 2 years. I now would like to work towards a tone body.

Equipment that I use for training are:

* Powertec Leverage Home Gym with 115kg weights.

* Dumbbells - 15kg each side

* medicine ball

*spin bike

*20kg Power Bag

* Door Gym Bar to do chin ups

My exercise routines:

* I try my best to train a minimum of 5 days a week

* I run 5km every morning and then perform 4 different ab exercise (25 reps each, 2 sets)

* I do upper body weight exercise every alternative day

* I do lower body weight exercise every alternative day

* Rest day is usually the 5th day of training

* Usually on Sat and Sun I just do a combination of upper and lower body exercise.

Nutrition:

* I eat at least 5 meals a day

* I take BSN SYNTHA-6 protein powder 3/4 time a day with my meals

Can someone please advice me what type of training plan I should be using in order to achieve my goal? What other supplements I can take as part of my training?

I have reviewed most of the training plans posted in this forum but not sure what I should follow to meet my goal.

I have enjoyed reading most of the forum discussions on this site.

Thanking you in advance for your time.

Live the healthy lifestyle!

Cheers

New Kid on the Block (NKOTB)