Start with your diet.
To get a "veiny" look ... you need to lower your body fat percentage.
First, eliminate
ALL fast food, hamburgers, hotdogs, pizza, cake, candy, cookies, deep fried foods, soda, and all foods high in sugar and/or saturated fat.
Make your diet a healthy one, consisting of lots of fresh fruit and vegetables, whole grain breads and cereals, lean (low fat) meats like skinless chicken breast and turkey breast, fish, beans (for protein), nuts (for healthy fats), fat-free cottage cheese, fat-free yogurt.
Watch your calories each day ... so you don't overeat.
And drink plenty of water.
To lose weight, you need to eat
less calories than you burn each day.
To determine how many calories you burn each day, first you start with your BMR (basal metabolic rate).
Your BMR is the number of calories you'd burn if you lay in bed all day long.
Based on your height/weight/my estimated guess of your age being around 30, your BMR currently is 1816, using the below BMR calculator:
BMR Calculator
This means you will always burn at least 1816 calories
regardless of what other activities you do each day. Next, you add to the 1816, all calories burned based on other activities you do.
Here is a sample online calculator that shows how many calories you'd burn during various exercises:
The Most Accurate Calories Burned Calculator,
After you determine approximately how many calories you typically burn each day, then make sure to eat
less calories than that number to lose weight.
Another more simple approach for losing weight is to simply eat around 10 - 12 times your "goal weight" in calories. So if your goal weight is 145 lbs, then you want to start eating around 1450 calories per day. Once you reach your goal weight, then you raise your calories to a number which helps you maintain this new weight.
So focus on your diet, and start eating healthy foods, in moderate portions.
Learn to read food labels, and learn how many calories food contains based on a serving size (e.g. one cup of beans, 4 weighted ounces of chicken breast (pre-cooked weight), 8 fluid ounces of orange juice, etc.). Serving sizes are extremely important for counting calories.
Then as already mentioned above, you will need to lift weights on a regular basis to grow muscle.
You also need to eat plenty of protein each day to help your muscles grow, so make sure you eat lots of foods high in protein such as poultry, fish, cottage cheese, beans, milk, etc. You can add to this protein supplements, such as protein bars and protein shakes.
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