big drop,

the bit in the article about compounds is great- try that 2 times a week maybe to start with, use progressive overload, eat a buttload of protein!

And read as much as possible, sites like t-nation, muscletalk, etc will educate you, knowledge is the best resource at the early stages i think. Or try Arnolds encyclopedia, think its about £25 or so online, that has loads in! 2 hours plus in the gym might not be the way though...!

Chilled, pretty impressive lifts, at my best i was about 15st with abs poking through a bit (, not too far off your bench and deadlift but my squat plain sucks!

Lately been doing upper/lower alternates, real intense to try and burn a bit of fat so i dont have to do so much cardio, and i havent got a training partner so cant go mega heavy, which sucks a bit!!

thanks for the advice just started weights so this helps alot 

good point, you can if you are fairly overweight but most people to add weight, calorie surplus, to lose, calore deficeit, which you obviously cant do at the same time.

Also before anyone says it fat does not turn into muscle!

Ha ha ha, Adam's so jealous it's not funny, he's been training for years and still looks like an Ethiopian runner with a beer belly 

multivitamins and minerals are great as not many people will get enough in their diet.

I take fish oils, glucosamine and multi-vitamins (don't eat red meat so kind of feel like I have to) every day and can't say I notice a difference if I don't take them for a week, but hey.

Any tips to gain weight healthily?

I need a bit more muscle on me for Ice hockey.

Also needs to be controllable.

Cheer Paul, very useful indeed. I am out with injury but trying to lose a bit of weight due to the fact I am a bit porky at the moment! I am also trying to do lots of leg weights as I can still excercise the lower body. A very good and well informed artical.

Personally I no longer take vitamins but do take IQ fish oils.