Tall

Cheers RuggerBugger.

If I'm working out in an evening I always have a 50g Protein Shake within about 30mins of finishing the gym and then a couple of slices of toast.

If its on a morning I normally slip a protein shake in the car while driving, and sometimes treat myself to a bacon cob.

I had a trainer for 7weeks last year, and I use her everynow and again just for the reason you suggested - being self employed I can't afford anytime of work due to bad lifting.

I used her on Wednesday to get form tips on my deadlifts, which are now working great.

I read somewhere in Mens Health that unless you are already 'big' and working on isolation exercises your body would create more muscle by doing a whole body workout 3/4 days per week. Anyone got any thoughts on this??

I try and do as many exercises as I can on free weights, but I'll get a trainer again next week to show me how to swap from machines to free weights. I know I should do this, but find the pec deck alot easier than butterflies... Cheating I know...!

I was told ages ago that squats and deadlifts were good, but didnt really think anything of it. Did a bit of research recently and spotted just how many muscles they worked. I feel great after workout with those in - dunno what they release into the body but i like it!

Ok so heres my current workout:

4x 6-8 Deadlifts @ 40Kg - Gonna up this to 50Kg next week as I feel comfortable now. Also gonna get on the Olympic bar instead of barbells.
3x 8-10 Squats @ 40Kg - Gonna up this next week but stick to the smith machine until I'm more confident on my knee. Taking Cod Liver Oil and Glucosamine to keep the knee sweet.
3x 8-10 Pec Deck @ 73Kg - Good increase on this since starting on Creatine.
3x 8-10 Lat Pull Down @ 52kg
3x 6-10 Tricep Dips (Not assisted)
3x 6-8 Wide Grip Pullups (Assisted by 30Kg - Aim is to go unassisted)
3x 8-10 Barbell Curls @ 30Kg (Stood up)
3x 8-10 Preacher Curls @ 40Kg
3x 8-10 Flat Bench Press[Dumbells] 22kg Per Hand
3x 8-10 Incline Bench Press[Dumbells] 20Kg Per Hand (Getting tired at this point)
3x 10-12 Seated Rows @ 60kg
5minute half way thorugh run to give the muscles a breather

I'm resting alot less between sets and exercises too.

Diet - well I had a day off today (apart from the vits), but monday/tuesday/wednesday diet was:

3x Protein Shakes (P:53g, C:32g, Glutamin:13g)
2x Granary Subs with Egg Mayo
200g Chicken with 100g Salad
4 Peices Chicken
Evening Meal - Lots of Chicken and Veg and Pasta or Pots

Supplements:
Protein: 53g and 13g l-glutamine in my shakes
4x Creatine Ethyl Ether
1x Ginseng
3x Normal Multi Vit
2x Vitamin D (I read it was a Steriod Hormone???)
2x Vitamin B
1x Vitamin C
1x Cod Liver Oil
1x Calcium and & Glucosamine

And I've just read a paper saying that Vitamin A in large doses acts like a natural muscle building steriod so I'm gonna get my mits on some of that.

I'm tempted to swap to a protein shake with more carbs as i'm struggling for energy on early morning workouts.

All help greatfully received! Cheers for the help so far folks!