You've pretty much just cleared up 90% of confusion mate, Haha xD. The other 10% that i don't know, i'm assuming i won't need to know till i get to those obstacles, so more questions to come.

I know that my friends spread out 6 meals a day, and the gaining and cutting process will be a habit which i'll need to get into, but i'm a pretty determined guy when i want something, so now all it takes is the excercise

Thanks man, more to come .

General rule of thumb for protien is look at how much you get in your entire day, not just at each meal/shake. Most of my measurements are done in lbs. so just keep that in mind when I give you any tips. =P But on average I try to get at least as many grams of protein as my weight in one day. This is of course assuming I'm trying to bulk, you will learn very quickly that if you are trying to bulk that you're going to have to accept the fat that will come with it. Most weight lifters, myself included, will usually have a bulk cycle and then a cutting cycle. In your bulking cycle just try to get over the fact you're gaining fat, it will be hard at first but you are also gaining a lot of important muscle at the same time. Then after your bulking cycle you switch to a cutting cycle, you still want to hit the weights hard but you change your diet so your burning more calories then your body is taking in, you still want to get as much protein in your system as you can afford to but remember to keep the calories low. I usually bulk for 2-3 months and then cut for 1-2 months depending. I personally will try and get 40-50 grams of whey protein after a workout, but I'm 6'3" and weight 250lbs so you may not want to do quite that much.

And yes that's basically how the muscle builds itself, the fibers will develop tiny little tears in them and when they heal they get stronger. In general you know you've had a good work out if you're hurting, but make sure you know the difference between a good workout pain, and a "I've just torn my muscle" pain, they feel very distinctly different and you don't want to tear your muscles... trust me. >.>;

Another hint on your diet, I usually try and spread all of my calorie and protein intake to about 6 "meals" a day. You want to consume some sort of sustenance (not so much that your stuffed mind you) ever few hours, this will keep your metabolism rolling on all cylinders and will help you lose wait during you cutting cycle and will help you retain energy during your bulking cycle. It does wonders once you get used to it. Also, if you're going to do cardio and your goal is to lose body fat, do you run after you've lifted weights. Your body will use up all the carbs and other readily available energy that it can during your lifting, and when you go to run your body will be relying on reserves to keep going, i.e. your fat. This will make the run that much more difficult but it will really help with your results if you can maintain it.

I hope that helps a bit. =)

It's too wierd you asked that. I just started working out again today. I'm physically dead, and just packed myself with a shitload of protein shake.

Two Questions (Yay! i have someone to ask! ):

1. I'm a pretty short guy, and i haven't bothered workin out for a few months now, so i've also put on a bit of weight in the belly region. You reckon i should cut back the measurements from 1.5 scoops to 1? it's a whey-protein maximuscle mix for the record.

2. Best way to build muscle is to break the current muscle fibers and make them rebuild stronger, correct?

So your arm as big as your head yet? ;P

Nice! And if you ever need/want any general working out advice I'd be happy to share some knowledge with yah. =)

Just bought myself a **** load of protein.. rofl, let the steel pumpin begin xD, Haha.

Cheers bro, much appreciated .

Happy B-Day Big-D!

yeah.. got my car clamped in London.. little did they know my uncle works for the british parking association (the guys who clamp people) so we just took it of ourselves in seconds :P...

Well executed, you were in and out before I had the chance to realize what was going on. ;P And to bad you don't live stateside, we could go joyriding! =P I'm planning on getting a membership to a track that near me, so I can really push this puppy! It's no Nürnberg but hey, we all gotta start somewhere. ^_^ And is that a boot on your ride in your profile pic? o.O