Re: Need assistance building
First, how long has it been since you exercised? Are you at all conditioned right now? Are you familiar with proper form for different exercises?
If you're basically starting from scratch, I'd recommend a full body workout 2 to 3 time a week for 4 to 6 weeks. It will get you stronger, strengthen your tendons and ligaments, and prepare your body for heavier lifting for more mass. Stick with the basics like dumb bell bench presses (only do barbell if you have a spotter), flyes, rows, pullups, deadlifts, squats, military presses, lateral delt raises, hammer curls, barbell curls, triceps kickbacks, skull crushers, and crunches. One exercise of 4-5 sets for each muscle group with 10-12 reps per set is a good start. Do each rep slow and controlled and you should see some improvement even in the conditioning phase.
After the initial conditioning, you can schedule a split that works only one or two muscle groups per day, for example:
Day 1: chest, triceps
Day 2: legs
Day 3: back, biceps
Day 4: shoulders, abs
For mass, you'll want to up the weight and drop the reps (closer to 6-8 rep range). And remember that it's the recovery time that actually builds the muscle. You just have to make sure you really push yourself in the gym.
As for protein, if you have a fast metabolism, you should be aiming for 1 to 1.5grams per lb of body weight each day. Try to get as much of it from real food as you can, but whey or other protein supplements can help you meet that requirement if you find it difficult to eat that much.
Post workout nutrition is pretty important though. Ideally a whey and dextrose shake right after your workout will speed up the recovery process and get the muscle building going. If you don't have or don't want to go buy dextrose (you can usually find it at Health food stores in the cooking stuff section) white sugar will work. The ratio I use for mass building post workout shakes is 25% body weight in grams of whey protein, 50% bodyweight in grams of carbohydrates (sugar of choice) with water only. In lieu of shakes, a food with protein and carbohydrates is next-best, just make sure you eat right away.
Hope that helps.
Keep your body lean, your blood clean and your mind sharp. -Rollins