by Digitalyzed Thu Dec 27, 2012 10:16 am
Number 1) Do NO fad Exercise routines or just about any that are for sale. The fact is that they are not optimised for you and for what you want to gain. Starting strength is a consideration if you want muscle gains, but bear in mind it takes no consideration to aesthetics, just lean gain and strength improvements.
Number 2) Oily Fish, white meat, Lean red meat, Eggs, ANY seeds, and if need be supplements such as protein whey will all provide the required amounts. For gains you're looking for at least 1g of protein per lb of bodyweight, which will cover exercises an provide resources for musclke growth.
Number 3) Routines should be customised and yet should work out the whole body. Cardio is optional for weight gains, but I would highly recommend it. For examples, I can provide you with some images of basic patterns you'll want to start with, providing different levels of exercise as you progress.
Don't expect quick results, and MOST IMPORTANTLY, do NOT forget to keep figures and measurements of your workouts and your progress. It will help you so much it's near unbelievable, as it allows you to modify and change as your body does.
You need any help with it, shoot me a PM. I used to work in personal training for others, and Physiology was a major part of my education, so I should be able to answe any questions you have.