basically i think that we can agree that the only thing thats holding you back is yourself, but its not your fault, your just missing some information.
like bonez said, food, is a very big part of all this.
-specifically protein, 25-30g 6 times a day, 4 meals and a shake pre and post workout. or more, this only puts you at 150-180g a day, but its a good start.
-limit carbs, bread & fruits, to breakfast, and pre and post workout, 2 out of three is better then 3 out of 3 if you want to lose fat.
*veggies can be eaten more often
-fats are a form of energy, just like carbs, and should be consumed at all meals except pre and post workout, because it will slow down the metabolism of the shake.
you can find more information on this site about diet, WAY more information. apply k.i.s.s principle
Frequency: 1 to 2 times per week per muscle group.
Body split up over 3 to 6 sessions, depending on frequency and number of muscles trainer per session.
2 to 3 muscles trained at each session.
Sets and reps: Warm up and ramp up to 1 to 2 all-out blast sets of 6 to 15 reps - depending on what you grow best from.
2 to 4 exercises per muscle group, including both compound and isolation exercises. Large muscles usually get 2 compound and 1 or 2 isolation exercises and small ones usually get 1 or 2 compound exercises and 1 or 2 isolation exercises.
STEADY-STATE Cardio as need for in- and off-season for 20 to 60 minutes. YEAH, that's right - NO fucking intervals, kettlebell complexes, sandbag hauling, or anything else that 240+ pound bodybuilders NEVER do!
i copy pasted this from the body building bible, which is found in the stickies in the body building forum.
YOU NEED TO REALLY READ AND COMPREHEND THIS. EVERY SINGLE POINT IS IMPORTANT. ANY QUESTIONS ABOUT IT THEN ASK.
you'll find that a good program will incorporate all of these principals
you can buy 5/3/1 here http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976
you can also find plenty of good programs on Tnation. apply k.i.s.s. Don't get crazy with conjugated westside templates, etc, worry about that later in your training career. when you have the strength and knowledge to really gain from it.
this is covered in training, but you need to take 48-72 hours off between training the same muscle group.
on top of that, you need rest at night, 8 hours minimum, but that is somewhat specific to the person.
whey protein- very fast metabolizing protein, before and/or after workouts and/or first thing in the morning
multi-vitamin- cover your bases, if your deficient in something, your body cannot perform at its peak.
specific amino acids (building blocks of protein)
Surge workout fuel- look it up in TNation store
specific amino's ( i know its in suggested )
pre workout stims
*most of the effects of the items in this list might not even be detectable by people without training experience and a good logbook. this does not mean they are useless, just that if you are going to spend money, spend it on vital or suggested until you have a better idea of how your body functions.
read as much as you can. frequent the live spill and training lab and forums and articles on this site OFTEN, go back to previous months or years and read if you run out of new stuff. frequent the eliteFTS articles as well.
stick to a diet and program for AT LEAST a month. minimum.
and ask questions. which your doing already. but don't forget to keep being curious.
do you have a goal for BW and %, or someone you want to look like that can be found on google? it would help with picking out a program and diet a lot. also, any strength goals you have in mind?
also, you might like to know that added muscle will take more energy to maintain, and therefore, the extra food you'll be eating, plus any extra body fat, will go to fuelling the new muscle
last thing. for real this time. if you have any questions about anything i wrote, ask