I see a lot guys here posting that are new (you could be training for years and still be "new" if you haven't been doing things right) they have weak numbers for the top 3 (Squat,Bench,Deadlift), and they're usually in the 125-180lb range. Then after seeing there routine and diet posted up is obvious why no progress is being made. So lets get this worked out. Heres your 11 Week Plan YOUR ROUTINE Pick 1, and only 1 they both work, don't make a big deal of it just pick one. Don't alter it, do it just as written. Option A- http://forum.bodybuilding.com/showthread.php?t=712752 Option B- ---------- Ok so you've picked the routine you'll be using for the next 8 weeks. But wait didn't i say an 11week plan? Yes, the other 3 weeks will be Max Testing (basically testing your strength to see the progress and allowing your body some deload time). ---------- Your schedule will look like this: Week 1: Max Testing Weeks 2 - 5: Routine you selected Week 6: Max Testing Weeks 7 - 11: Routine you selected Week 12: Max Testing ---------- The Max Testing weeks will look like this: Monday- 3 or 5 rep max Squat (Your working up to a 3rep max or 5rep max, whatever rep range you pick will be the rep range you use for all your max testing weeks) (a max is the most weight you can use for the rep range) Wednesday - 3 or 5 Rep max Bench Press, then 5rep max Barbell Row Friday - 3 or 5 rep max Deadlift Don't know what a particular exercise is? Go here. Diet This is very simple. You'll be eating at least 6 meals a day spaced out every 2-3hours. You'll eat 2g of protein x your body weight. You'll get the majority of your protein intake from EGGS and RED MEAT. Protein from carbs(eg pasta, bread, rice) do not count towards your protein total. Carbs and Fats. This is a tougher one here to cookie cutter everyone to. As a starting point, keep your carb total 40g less than your protein total and your fat total in the 120-155g range. Also cut carbs 3hours before bed. Make a www.fitday.com account to track this. MUST READ: Simple Starting Diet Cardio For this 11 weeks you'll do low intensity morning cardio (before eating) for 45min walking on the treadmill at around 3mph with a slight 3.0-5.0 incline, 4 days a week MUST READ: http://www.sosuave.net/forum/showthread.php?t=82328 Make a Journal Post a journal on this forum. Make a reference to this thread. Post up your diet and what routine you selected from the 2 options. Now your on the right track and helping you out will be very easy.