Pictures & Graphics: 175 KG Deadlift (385lbs)

I train 5 times a week. I never do cardio, either. I train about 75 minutes per session. 

I've just started a new routine, for muscle growth, after a 12 week strength program, and this is what I currently do :

Day 1 : Back

- 1 Arm standing dumbell row : 4 sets, 10 reps.

- Close gripped pull downs : 3 sets, 12 reps

- Bent over row : 4 sets, 12 reps.

- Standing cable reverse fly's : 3 sets, 12 reps

Day 2 - Chest

- Incline Dumbell press : 4 / 10

- Flat dumbell press : 3 / 12

- Decline Bench press : 4 / 10

- Fly machine : 3 / 12

Day 3 - Shoulders / Triceps

Shoulders

- Standing Barbell press : 4 / 10

- Upright row : 3 / 12

- Standing Arnie Press : 4 / 10

- Side raises : 3 / 12

Triceps

- Close bench press : 4 / 10

- Rope Extensions : 3 / 12

- Parallel Dips : 3 / 12

Day 4 - Legs

- walking lunges 4/12

- squats 3/12

- leg extensions 4/10

- seated leg curl 3/12

- standing calf raises 4/10

Day 5 - Biceps / Abs

Biceps :

-Incline curl 4/12

-arnie curls 3/12

-dumbell hammer curls 3/12

-preacher curls to failure.

Abs : 100 crunches x 3, then I do  stuff with the big ball too.

Most importantly, over weight, you need to make sure the technique is right. Its also very healthy to have a dedicated training partner. You'll never work out to your max on your own, but with someone, you'll progress quicker than you could imagine.

As for eating habits, I eat 6 meals a day. 2 big meals, 1 being directly after a work out, and 4 small meals. Breakfast is very very important, because it speeds up your metabolism. If you want to bulk, you need to take in around 3,000 calories a day. Eat clean and lean though, no saturated fats, burgers etc etc. Also, don't eat carbs up to 4 hours before you go to bed. So if you generally go to bed at midnight, don't eat carbs after 8pm - because they just get stored in your body and turn to fat.

If you want more help, or anything at all, I'll be on MSN later tonight, and help you any way I can.

i was being sarcastic lol.. im 19..

To the other guy, you could potentially notice changes in 2-3 weeks. If you're dedicated enough

Just keep reading the site. There are a lot of helpful people on there. Start your own thread, with pics, and people will give you tons of advice.