Dear Player,

If you haven't worked out in a few years or on a routine basis... consider starting out on a 3 day routine for 4 to 6 weeks. Each workout do a full body routine with one exercise per bodypart. For the first week or so keep the weight rather on the light side... 3 sets of 10-15 reps per exercise. Then start progressing up to a medium weight for a few weeks . Then moderately heavy with 8-10 reps. Again after the 4 to 6 weeks, if you are ready for HEAVY weight, then work your split routine of 5 days. At that time switch to 3 sets of 3 exercises per bodypart, with moderate weight. Try not to combine pulling motions (back and biceps) or pushing motions (chest and triceps) on consecutive days. If you want to do a 5 day routine - combining morning and evening sessions on alternate days, try this:

Monday Mornings Chest and Triceps
Tuesday Evenings Back and Biceps
Wednesday Mornings Legs and Shoulders
Thursday Nights Chest and Triceps
Friday Mornings Back and Biceps

Saturday would be ideal to go legs/shoulders, but if you can't squeeze a sixth day out, start out the next week with legs/shoulders, and continue the rotation. That way every 3 weeks you'll work a bodypart only once (giving it a bit more rest).

As far as diet, well if you've read my responses before - the key is protein. YOou need to get at least 1 gram of protein per pound of bodyweight... 1.5 grams is preferable. If you are a hard gainer - even higher amounts. Eggs are a good source as issteak, chicken, fish.... but to get the levels up, you will probably want to add a good whey protein for snacks. Oatmeal is a good source of carbohydrate (for energy) but is not a good protein source. If you are lean (little fat), get your carbohydrate levels up higher than the protein figure (but not by using processed sugars or white breads. Fruits would be ok along with whole grains, brown rice, all veggies, milk. etc. If you are naturally heavy (bodyfat) well, the protein stays, but the carbs go down....way down. NO grains, fruits, fruit juices, rice, potatoes. The only good grain seems to be oatmeal which you can have in limited quantities. Though high in carbs, is slow acting and ellicits an insulin response close to that of steak (which is good). The only time I would say go high on carbs would be right after (30-45 minutes) a HARD workout, and that would be in a high protein drink with high carb content - to induce an insulin spike to shuttle the protein to the muscle cells when it needs them. This is the one time that the carbs won't blow your diet. I and others can personally attest to that. A high protein Hi carb drink should always be consumed after a hard workout if you are trying to build.

Hope this gets you started.