Some ideas that might help:

Nutrition / Diet / Macros:

• Total daily calorie intake. This is what will make / break you
• It is NOT EFFICIENT to try and lose fat AND gain muscle simultaneously (at the same time)
• BMR and nutrition calculator
• Total Daily Protein Intake (for best results I recommend a high protein intake)
• Foods (Good vs. Bad)
• Unified Theory of Nutrition - by Will Brink

Bulking (a calorie surplus to gain lean muscle mass at a optimal rate):

If there is ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is CALORIE DENSE FOODS like OATS. The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

Hungry Hungry Hormones
Massive Eating
Stretch Mark Mass

Just a example of some foods and quantities that I aim for daily:

• 1lb beef per day
• 1 Gallon Milk per day
• Around 2000 cals per day from oats
• Lots of protein shakes (up to 8 per day)
• Chicken / Turkey
• Beef / Sloppy Joes (manwich)
• Rice
• Pasta
• Tuna
• Potatoes
• Veggies (Fresh if possible)

What are some good indications that I'm gaining muscle... ?

Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting (a calorie deficit to lose fat at a optimal rate):

During a cutting / fatloss phase, I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE. I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2


What it my basal metabolic rate ?

Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/

Where can I learn more about the "Fatloss Basics ?"

Fatloss Basics Part 1
Fatloss Basics Part 2
Fatloss Basics Part 3
Fatloss Basics Part 4

What are some good indications that I'm losing fat... ?

Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Workout / Routine:

• I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:
• Squatting / Leg pressing
• Deadlifts
• Barbell benchpress (Including flat / decline / incline)
• Both BB's and DB's for best results
• Concentrate more on measurements and less on bodyweight
• Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).
• Concentrate on form first, in order to stay injury free
• Emphasize both range of motion, and mind-muscle connection
• With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come
• Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you
• Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.
  
• Deadlifting Tips:
  http://www.controlledlabs.com/forum/...read.php?t=199
• Bench Press Tips:
  http://www.controlledlabs.com/forum/...read.php?t=141
• HST - Hypertrophy Specific Training basics:
  http://www.controlledlabs.com/forum/...read.php?t=193
• MAX-OT Training Basics
  http://www.controlledlabs.com/forum/...read.php?t=195
• 5x5 Training Basics
  http://www.controlledlabs.com/forum/...read.php?t=194

Cardio:

• If possible, do cardio at least 8 hours from when you lift weights
• If possible, do cardio in the AM after sleeping
• No need to do cardio on a empty stomach, but many prefer to due to nausea
• Jumping rope is a very efficient form of cardio
• Sprinting is a very efficient form of cardio
• HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

• With proper intensity MUST COME PROPER RECOVERY !
• Make sure and get enough protein right before you go to sleep.
• Make sure and get enough protein/carbs right when you wake up
• Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):
  
• http://www.johnberardi.com/articles/...sleep_1_pr.htm
• http://www.johnberardi.com/articles/...sleep_2_pr.htm
  
• Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !
• Make sure and get proper pre and post-workout nutrition:
  
• Carbs pre and post workout
• Protein pre and post workout
• Creatine pre and post workout
  
• Pre, During, & Postworkout Nutrition (Click here)

Supplements:

SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Fishoil / Essential Fatty Acids
Essential Amino Acids [Free Form Powder] pre-workout

Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Cell volumization:

Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine
Glycerine / Glycerol
Nitric Oxide

Other Resources / Links / Advanced Stuff:

ddawg@controlledlabs.com
trainer@controlledlabs.com
Deadlifting Tips:
http://www.controlledlabs.com/forum/...read.php?t=199
Bench Press Tips:
http://www.controlledlabs.com/forum/...read.php?t=141
HST - Hypertrophy Specific Training basics:
http://www.controlledlabs.com/forum/...read.php?t=193
MAX-OT Training Basics
http://www.controlledlabs.com/forum/...read.php?t=195
5x5 Training Basics
http://www.controlledlabs.com/forum/...read.php?t=194
Nutrient timing - By Halleluyah
The truth about bulking:
http://www.t-nation.com/portal_inclu...-training.html
Bulk Up, Cut Up !
http://www.t-nation.com/readTopic.do?id=895659
Get Strong, Get Fast, Get Vertical!
http://www.t-nation.com/readTopic.do?id=859906
Armed For Combat
http://www.t-nation.com/readTopic.do?id=840637
The Lost Art of Hamstring Training
http://www.t-nation.com/readTopic.do?id=826798
The Carb Cycling Codex
http://www.t-nation.com/readTopic.do?id=811783
Genetics: Limitation or Copout?
http://www.t-nation.com/readTopic.do?id=790487
The Specialization Zone
http://www.t-nation.com/readTopic.do?id=753073
Sticking Point Therapy
http://www.t-nation.com/readTopic.do?id=717551
Beach Training for Performance-Oriented Lifters
http://www.t-nation.com/readTopic.do?id=687162
Deadlifting for Stubby Guys
http://www.t-nation.com/readTopic.do?id=680330
Locked and Loaded
http://www.t-nation.com/readTopic.do?id=666294
Pillars of Strength
http://www.t-nation.com/readTopic.do?id=614400
East European Bodybuilding
http://www.t-nation.com/readTopic.do?id=604433
Eccentric-Base Training
http://www.t-nation.com/readTopic.do?id=574021
Abs on Trial
http://www.t-nation.com/readTopic.do?id=568934
7 Secrets to Rapid Recovery
http://www.t-nation.com/readTopic.do?id=551687
8 Weeks to a Record Bench
http://www.t-nation.com/readTopic.do?id=539885
Band Training for Big Gains
http://www.t-nation.com/readTopic.do?id=532052
Continuum Training
http://www.t-nation.com/readTopic.do?id=647003
http://www.t-nation.com/readTopic.do?id=647910
Renaissance Body Development
http://www.t-nation.com/readTopic.do?id=700722
Training for Easy-Hard Gainers
http://www.t-nation.com/readTopic.do?id=498093
http://www.t-nation.com/readTopic.do?id=524650
Lifting for Fat Loss
http://www.t-nation.com/readTopic.do?id=517831
Thibaudeau's Top 7 Tips
http://www.t-nation.com/readTopic.do?id=506166
The Training Quiz for Smartasses
http://www.t-nation.com/readTopic.do?id=490551
Rubber Vs. Iron
http://www.t-nation.com/readTopic.do?id=486124
The Success Quiz
http://www.t-nation.com/readTopic.do?id=476238
Shoulders Overhaul
http://www.t-nation.com/readTopic.do?id=469072
Isometrics for Mass
http://www.t-nation.com/readTopic.do?id=459399
Violent Variations
http://www.t-nation.com/readTopic.do?id=459952
http://www.t-nation.com/readTopic.do?id=460034
http://www.t-nation.com/readTopic.do?id=459421
Pendulum Training
http://www.t-nation.com/readTopic.do?id=459273
Pendulum Bodybuilding
http://www.t-nation.com/readTopic.do?id=459408
Pendulum Powerlifting
http://www.t-nation.com/readTopic.do?id=459551
Pendulum Training for Athletes
http://www.t-nation.com/readTopic.do?id=471208
Different Destinations, Different Journeys
http://www.t-nation.com/readTopic.do?id=459430
Superman Sets
http://www.t-nation.com/readTopic.do?id=459509
Branding Iron
http://www.t-nation.com/readTopic.do?id=460183
Part-Time Beast
http://www.t-nation.com/readTopic.do?id=459274
Triple Threat
http://www.t-nation.com/readTopic.do?id=459221
The Mutation Series
http://www.t-nation.com/readTopic.do?id=459214
http://www.t-nation.com/readTopic.do?id=459207
http://www.t-nation.com/readTopic.do?id=478828
http://www.t-nation.com/readTopic.do?id=479221
The MacGyver Workout
http://www.t-nation.com/readTopic.do?id=459514
Accentuated Eccentric Training
http://www.t-nation.com/readTopic.do?id=459285
Super Beast
http://www.t-nation.com/readTopic.do?id=459275
Ab Training for Athletes and Babehounds
http://www.t-nation.com/readTopic.do?id=459658
Rapid Fire
http://www.t-nation.com/readTopic.do?id=459293
Keep Your Chin Up
http://www.t-nation.com/readTopic.do?id=460273
OVT: Optimized Volume Training
http://www.t-nation.com/readTopic.do?id=459276
The Beast Evolves
http://www.t-nation.com/readTopic.do?id=459236
Running Man
http://www.t-nation.com/readTopic.do?id=459414
The Big Back Stack
http://www.t-nation.com/readTopic.do?id=460270
Canadian Cannons
http://www.t-nation.com/readTopic.do?id=460150
Bench Press Battlefield
http://www.t-nation.com/readTopic.do?id=459228
Behind the Iron Curtain
http://www.t-nation.com/readTopic.do?id=459235
The Painful Seven
http://www.t-nation.com/readTopic.do?id=459279
The Power Look
http://www.t-nation.com/readTopic.do?id=459280
The Supercharger
http://www.t-nation.com/readTopic.do?id=459281
Ab Training for Athletes and Babe Hounds
http://www.t-nation.com/readTopic.do?id=459670
"Money" Exercises
http://www.t-nation.com/readTopic.do?id=459284
The Other Kind of Snatch
http://www.t-nation.com/readTopic.do?id=459939
Game Plan
http://www.t-nation.com/readTopic.do?id=459292

Good luck !

If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

__________________
CONTROLLED LABS "Winning the WAR against genetics"

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• Purple WRAATH™
• nEuphoria™
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Disclaimer: The above post is my own opinion and does not represent the official opinion of CONTROLLED LABS. It does not constitute medical advice and is not intended to treat or cure any disease.