1. perhaps you would like to try 3 times a week Single Set Full Body workout that consist of only Compound Exercises.

Squats
Lunges
Bench Press
Wide Grip Lat Push-down
One Arm Dumbbell Row
Shoulder Press
Air Bike

2. Cut down on Cardio (2 times a week on non training days)

3. go to w w w . gain - weight - muscle - fast . c o m

good luck

---