I get many requests for a training routine that will yield muscle gains. First off, the nutrition should be supportive of this goal. Secondly, a progressive training system should be employed. Every 2-3 weeks you should be able to increase the load on exercises by the lowest possible increment until you hit the highest prescribed rep range specified. Many people do not record a training journal. This is a serious mistake. You should record poundages used, reps, sets, and even the time the entire workout took. Look at at John Stone's workout archives. This is crucial for success. Proper workout nutrition is also very important. Meal timing has no value unless around the training window. Here is a great 8 week workout for the newbie or the individual who has not trained in quite some time. The fat loss will naturally occur with the new gains in lean mass and up-regulated metabolism. Warmup with 2-3 sets prior to the work sets listed. DAY ONE: Barbell Squats: 3x8 Bench Press: 3x8 Barbell Rows: 3x6-8 Romanian Dead Lifts: 2x12 Seated Calf Raise: 2x15 DAY TWO: Hack Squats or Leg Press: 2x12-15 Seated Shoulder Press: 3x10-12 DB Rows: 2x12 BB Curl: 2x 8-12 Dips: 2x6-8 ( use a dipping chain with added weight if you can do more than 6-8 reps with body weight) Standing Calf Raise: 2x8-10 (5 sec contraction) DAY THREE: Dead Lifts: 2x10 Leg Press: 2x12-15 Incline BB Press: 3x10-12 Close Grip Cable Rows: 2x10-12 Make sure you eat 300-600 calories above your baseline. Sleep and rest is crucial. Meal timing is unimportant. As long as you can hit your macro requirements by the end of the day, you can eat whenever you wish, and however many meals you like. Meal timing is only critically important around the training. Commit for 8 weeks and I guarantee if you employ my three "P's" for success, you will get on a roll and notice some incredible changes. Three P's for success - Patience, Persistence, Pain toleration. Too many people come to me wishing to lose weight, but are "skinny fat". Cardio is not the answer. Nutrition combined with a weight training system is the key. For all you new people out there, let's rock & roll.