Olympic Dumbbells

I guess you need to spend some time to read but please…

Hi, I’m 18, currently studying in a college and thinking about having a average fit body.
Let’s talk about my physical states.

I’m 6"1′ tall and weight 164 lbs. I’m neither over or under weight. Just average but I think still consider myself thin, I have soft muscles in some parts of my body. To be more details, I wear around 33-34 sized jeans and medium-large sized clothing.
I’m kinda weak. I can’t do more that 5-10 reps normal push up. (damn… that’s embarrass)
When I do some simple weight lifting, I usually just take the 5-10 kgs dumbbells or maybe barbells because I don’t want to hurt my muscles.
I have a low stamina, I get run out of breathe after 2 rounds running on the indoor track in the gym.

Eventually I went to gym before, but I never do those specials weightlifting exercises like bench or crunch or whatever, because I have no idea about it. I just warm up, walk/jog/run on a treadmill for like 30 mins and do some of the machines. After doing this for a year, nothing change in me. So I think there’s something wrong in what I’m doing, just like what I did in the gym is a waste of time.

So I decided to get serious and try again this year. I have did some research on workout. Basically, what I know is that I need a plan for full body workout and a good diet.

First, I need to know the parts on my body I should work on and also the exercises I can do on weightlifting. Is there any websites give the details? I really need the details about this. I feel so awkward when I have no idea what and how can I do with the machines and the weights. I have no idea what a crunch, bench or other exercises I can do with weights is. I don’t want to do the wrong exercises either.

For diet, since I live in dorm and I have a meal plan for the all-you-can-eat cafeteria, I guess diet shouldn’t be a problem, just that I need to know what I can eat and also avoid or less consume. I also bought proteins for post-workout. I still need suggestions.

Here are some questions I need to ask:
1) Is it alright for me to workout once every 2 days? I always have class in the morning, is 2pm in the afternoon a good time to workout?
2) What is a crunches? What is a bench? Sorry, I really have no idea what are them, any website show the details with picture/video?
3) What should I start with since I’m still a beginner? and afterwards?
4) Should I do every part of the body? How do I arrange them if I only have 3/4 days to workout?
5) What is your own suggestions?

I hope some of you with experience on body building can give me some suggestion. Time is not a problem, I’m not rushing. I just wish to build and have a fit and muscular body to live my live to the fullest.

I appreciate any useful answers and 5 stars will be given to the most details answer. Thanks for your patients!

P.S. just to let you know the facility in the my college gym have olympic size summing pool and indoor tracks too…

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