Alright guys hows things? My names Tom Iam 26. Well anyway Ive Recently taken up weights again after about a years break. And I need a bit of advice Iam pretty much a n00b really haha so i guess iam looking for advice. well we have all got to start somewhere right? Essentially I am looking to build my upper body a bit more. I am 5'8 and about 11 stone. Now the past year or so I have not been eating very well; eating **** basically and doing nothing, so i am trying to get back into shape now. Ive been on the below regime for about a month or so. Taking one level teaspoon of creatine(with water) before and after each session I haven't got around to getting any whey yet; I thought I see how i got with a decent diet first Daily diet(been consuming this for the last month or so) Breakfast: Bowl of bran flakes or x2 eggs and a slice rye bread/whole grain with no butter Lunch: Salad + Tin of tuna fish/salmon + whole grain pasta or beans Dinner: Salad with whole grain pasta or lentils/kidney beans With some kind of low fat meat X2 sets of each (I do this every other day, I do the 2nd set until failure) 12 barbell squats 35 kg 12 barbel shrugs 45kg 8-10 barbel curls 25kg 8-10 upright rows 25 kg 8-10 barbel Millitary presses 25kg 12 lateral raises 5kg 6-8 concentration curls 12.5kg 24 reverse Flies 2.5kg 12 tricep kickbacks 12.5kg Basically what I want to know is this a good program for what i want to achieve? do i need more weight? more reps? more sets? I am seeing subtle results I have toned up a bit and put on a little weight.