I just don't understand why the terrible things seem to happen more often to the good guys.

good luck brosef

listen, ive lifted weights for awhile and took a break. I gained over 25 lbs becuase i stopped. i used to be 5'8 175 (bench 300, squat 400), now im 5'8 205. i played basketball and stuff so ive gotten down to 195 and now i am trying to get back into shape. i cant run taht long cuz i have flat feet but i got some shoes so it helped. I started working out again. here it is

2 times a week( lift):
4x12 135lbs. bar bench
4x15 upright rows 45 lb. plate
3x12 130 lbs lat pull downs
3x10 row machine (110 lbs.)
3x10 DB bench (65 lbs. each bell)
3x10 overhead press (40 lbs.)
7-7-7 bicep workout with 45 lbs.
2x 30 dips (my own weight)

everyday workout:
run 2.5 miles
4x30 ab crunches
4x30 pushups
4x12 bar curls (65 lbs.)

any suggestions? i started a week ago and im still chugging along

i eat a yogurt, banana and cereal (special k) for breakfast and try to eat healthy like subway 6 inch for lunch and the same amount for dinner and throw in a snack in between (fruit) and after dinner (fruit).

i am now 187 lbs.

My suggestion: Read the thread.
Plenty of people in your situation have had their question answered.

My other suggestion : STRONGLY Read the last page

over training
dont work out the same body more than twice a week (ie : bar curl but pushups are fine)

Subway ain't too gz. Get a rotissary chicken instead naw meen

How much protein do i need to build muscle? I am afraid i might be having too little protein which could ruin my hard work , or i am afraid i might be having too much protein and gaining weight..

Can you please tell me how much protein (in grams) should i be having?

Height : 5"10
Weight : 90 Kgs


Sat : Upper Body Weight Training
Sun : Cardio
Monday : Lower Body Weight Training
Tuesday : Cardio
Wednesday : Upper Body Weight Training
Thursday : Cardio
Friday : Free day

This post was edited by Nitro on Aug 4 2009 12:28pm

He's not around to help atm, but around 1 G of protein per LB of body weight

thats to build muscle or to maintain muscle?

There's not a number set in stone, besides to build muscle you need to lift. Just by eating you won't be building anything so lift hard and eat big.

okay , when i finish my workout my muscles are super sore ..

this is an example of my meal plan
6:30 am- workout
7:15 am - protein shake with 52 grams protein and 27 grams carbs
10:15 am - 4 egg whites and an orange
01:15 pm - protein shake with 42 grams protein and 25 grams carbs
04:15 pm - 120 grams chicken breast , 80 grams boiled potato , 30 grams green peas and 30 grams tomato
7:15 pm - protein shake with 42 grams protein and 25 grams carbs
10:15 Pm - 120 grams chicken breast with 40 grams spinach and 1/2 cup cooked brown rice