I have to disagree. Many mainstream health magizines are crap and truth be told there are only a few rules you need to live by. People go to the gym day in and day out and yet they never lift any heavier or look any bigger. This is mostly due to a poor diet lack of sleep and a crappy routine. If you are trying to lose weight all you have to do is eat in a caloreic defict (high in protien 250g at least...at least) forget cardio. Who do you see on cardio machines? Fat people with bad knees bad hearts and high blood pressure. If they knew what they were doing they would look better. Getting mass and gaining stregnth is a battle and your weapon is a fork. consume at least 5000 calories a day 7000 if you are doing intense manual labor or practcing high intenseity sports. As for sleep get at least 8 hours it isnt that hard. Now the rotuine. This is what gets my blood pressure rising. Trian in the 3 big lifts. Squats deadlifts and bench press. You dont need millions of curls you also dont need to lift 7 days a week. Yall probably know this but it needs to be said for all the aspring lifters. I now leave you with a recipe

STRIKES POWER SHAKE!@@@@@

16oz. Milk
1 Frozen Banana
2tbs PB
2 scoops whey
1 cup oats
olvie oil (use at discrtion)

Blend

thats about 1300 calroies you are 20% to your daily goal