Do alternative exercises every week....One week barbell and machines and next week only dumbells and weight free exercises ......Also do abs work out 10 mins every alternative day......Building stamina with weights is more important ......do burpees and cardio for atleast 15-20 mins daily ......this itself is enough my suggestion only take complex carbohydrates which have much fiber .......try millets(ragi,sajja,jonna) if you are taking carbohydrates they are the best carbohydrates available