workout

max rep 10 - http://forum.bodybuilding.com/showthread.php?t=133395553&p=928710923&viewfull=1#post928710923
nutrient info - http://forum.bodybuilding.com/showthread.php?t=121703981
beginners guide - http://forum.bodybuilding.com/showthread.php?t=133395553
calculating calory intake - http://www.calorieking.com/
hydration important - http://forum.bodybuilding.com/showthread.php?t=155049153
basic info - http://forum.bodybuilding.com/showthread.php?t=150051643
recipes - http://forum.bodybuilding.com/showthread.php?t=26231
stretching important - http://forum.bodybuilding.com/showthread.php?t=153448871
rippetoe starting strength - http://forum.bodybuilding.com/showthread.php?t=158406513
big man college info = http://www.bodybuilding.com/fun/big-man-on-campus-nutrition.html

daily 1g protein/1 pound = 140 pounds = 140grams of protein . extra gains 1.5g protein/1 pound = 210 g protien
weight x 17.5 = how many calories you need
40% protein 40% carbs 20% fats