For some reason my response has been posted twice. Apologies, but it is due to some kind of technical glitch. Anyway, you can read my response below.

I also have Arnold's encyclopedia, but I don't think it is relevant for someone training naturally.

You'll do better with some simple whole body workouts for starters. I really like the common sense approach of Muscle Gaining Secrets, but there are other good programs out there, too. Feel free to email me any time and I'll be happy to help.

Also stay clear of supplement hype. Stick to creatine mono, protein, a multivitamin, and fish oil.