Quote:
Originally Posted by Exige 
I have searched the forums, but there is contradiciting info in places, so its nice to get a clear answer and have it settled.
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Mate this is because opinions are like ar#e holes every one has one so you have to decide who you are going to listen to.
I shall take a look at your thread.
To the original poster...
1) Consume 250grams of protein, 200 carbs, 100 grams of good fat per day(use a nutritional data base using google to find the content of these 3 nutrients in the foods you eat so you make sure you meet the requirements, eat the bulk of your carbs at breakfast and after training)
2) Train with weights 3 times per week one day is legs one day is all your pulling muscles such as back and biceps the last day is all your pushing muscles aka chest shoulders triceps, only use compound movements like bench press squat and deadlifts use reps in the range of 6-10 keep every rep perfect only do one heavy set per exerisce write this down every week and then the following week you MUST beat the weight or the reps performed in order to make progress.
3) No more booz, fast food, sweets or any other ****
4) Sleep 7-9 hours per night
5)Perform cardio on an empty stomach every day for 30-60mins light jogging around the block is a good option
6) Suppluments to take....a good multi vitamin, fish oil tablets, a good protein powder choose one with a mix of different protiens aka whey,egg,caesin
7)EVERY THING I HAVE JUST STATED should be journaled every day so progress can be observed or lack off.
8) Give it time nothing happens over night.
This is just my opinion i am sure there will be ten more here by tommorrow there always are...