No offense to anyone in this thread, but nearly everyone is talking rubbish apart from Big Mac. I would suggest if you are serious, you get onto a body building forum and read. Also buy John Beradi's book(s) on nutrition. There is such a thing as over training, it affects nearly everyone when they start. Strict structure of your workout is the only way to consistent gains. And as for some of the diets I've seen posted here..... omgz.