I just began working out again. I need to lose 20 lbs and then gain muscle. I run/jog 2 miles a day, I then work biceps 40lbs dumbbells 10 times then move down the line 5 lbs until I cant lift anymore. I then do leg presses 250lbs 10 lifts 3 times. Then I do neck and back 90lb dead weight 10 lifts 3 times. I then do calve raises 280lbs 10 lifts 3 times. Then do incline bench press 90lbs 10lifts 3 times. Then bike 10 mins. Then I work the back of my arms 110lbs 10 lifts 3 times. Then my forearms 25lbs 10 curls.

Im not sure if that will work or not Im at a loss I havent lifted in a long long time. I want to try a 100% whey shake daily but I dont want to stack on the fat my stomach has to go down and my arms have to build up.

Another thing is my skinny as a tooth pick girlfriend wants to get bigger and she cant gain weight, should she start drinking a mass gainer? If you have any input at all let me know thanks. I appreciate it all.