Need Help Making A Decent Workout
do a search for are you a beginner, that should get you started
The usual answer people get when they want to put on muscle is to eat more. Have you looked up the articles on massive eating yet?
You say you;ve read the site, well im afraid to say it sounds like you need to read a bit more m8. But do click that link, it should contain more or less everythign you need to know.
Ya, just eat and eat.
I've been lifting on and off for the last 3 years, and just this year started getting serious. I read that you basicially have to just eat and that the gains will come along while hitting the weight hard.
Try getting some cottage cheese, peanut butter, and alot of lean meat.