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[Danni33]

I live in a small town in central north island. There are no personal trainers or even anybody that really knows anthing about body building here. Trying to read as much as possible but I get brain overload. Any suggestions on good book re nutrition and planning.

[sponge]

i know that feeling dude. google is your best friend, there are SO many sites with good articles on all aspects of trainig and nutrition, you just gotta find them. get out a pen and paper!

[Cammo]

If you're looking for a good beginners routine, this one is pretty good:

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)

Incline Dumbbell Press (8 reps x 3 sets)

Military Press

Lateral Raises

Dips (as many as possible)

Tricep Extensions

Day 2: Legs, abs

Squats (7 reps x 3 sets)

Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)

Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)

V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)

Barbell Rows (8 reps x 3 sets)

Deadlifts (8 reps x 3 sets)

Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)

Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

As far as nutrition goes, it very personalised so reading up on the net as suggested is a good idea.

Here's a good site for tracking your diet etc:

http://fitday.com/