Read this:

http://www.bodybuilding.net/training...ions-1184.html

and this:

http://www.bodybuilding.net/training...wing-1451.html

and this:

http://www.bodybuilding.net/training...-list-210.html

and this:

http://www.bodybuilding.net/nutritio...eats-1789.html

Also check out Dougz journal:

http://www.bodybuilding.net/personal...nal-11697.html

Then if you have questions, ask away.

IW