At the mo my training program consists of...

Monday, chest and back
Tuesday, biceps and triceps
Wednesdays, shoulders and lats
Thursday, legs and abs
Friday, chest and back again
Saturday, abs and CV
Sunday, restday

All with a 25min gentle swim after

it may not be the best program i can do i might have to shiffle things about a bit with work and my diet (the packed meals are crap) but when im back in the uk its will be more regular. Oh and i have to walk around 6 miles a day to work too

Should benifit if i can keep this up a while im here till november.

Yea sounds like you doing well mate, I wouldnt reccomend creatine to anyone under 18 honestly because you body is still growing not just exterior i mean insides aswell. Most companys wont sell it to under 18s anyway.

Sounds like you dont need it anyway!? thats a great improvment in that time well done, Ive slowed down a bit being 27. I rate the stuff some do some dont but always read the warnings first, Jokes aside its your body so be carefull what you put in it.

Ive cut alot of cv out of my routeen now and im concentrating on bulk muscle gonna carry on like this till xmas time then its light weights lots of running and riding an anything else i can do to tone up before summer. Good idea !?! god knows only time will tell for me. 

Oh im 27 and 15st at the mo

Whats the best suggested workout then?
Just as a general idea of what i should be doing, when and how much.
James

i really don't go to a gym that often (just a couple times a week in my free periods at college)

but i have found just riding builds up muscles and strength just as well as weight lifting etc.

for example i finished building a nice sized trick double at the begining of the summer and by now i have at least doubled my arm strength, just jumping and trying tricks.

also, just gettingn out and riding regurlarly will increase you leg muscles dramatically (well it did for me) and after a couple years biking i had the stongest legs in my year at school and still getting stronger.

long downhill runs are a wonder for most of the bodies muscles.

+ to top it off you are riding for fun/compotition, not going out just to work on your strength like you would in the gym.

Damm there goes my excuse for eating more then !

careful with blood sugars ....

last 24 i did i was seeing spots and feeling light headed as fook , lucky i met a friend on course who is a nurse and she told me to get some sugar in me very quickly .... so i ate one of her powergels ....

for the next week i was peeing so much i thought id become diabetic !

Upward row,
Also lateral raises (out to the sides)
and out to front etc for building up that side of the shoulder muscle.

need some advice.
basically ive turned 16 and to be honest im not happy about my bodys appearance obviously i can't change facial appearance but i would very much like to loose some fat and gain some muscle for a more trim body.
ive just turned 16 and im around 6 ft 3 and im the biggest build for my age that ive come across with a 50 inch chest on my school blazer ( had to have it specially made) so im not exactly light. i weight in about 17 and a half stone. i admit im pretty fat too but my legs are about 3 times the size of the people in my p.e classes so im not to worried about bulking up down there as i do alot of cycling.
i would like to bulk up around the shoulders and back and biceps and triceps, peck and abs as much as possible as i think it will give me more confidence in the way i look and help me before better in rugby.
the advice i need is i have a very slow or fast metabolism which ever one mean you gain weight easily so i wondered if protein shakes will help as i need to loose fat also.
also would i be best to join a local gym and ask for advice on exercises from and instructor or get my own stuff at home.
i've seen alot about eating lots of calories but surely if i want to loose fat i need to eat less calories correct me if im wrong. can any one point me in the right direction.
any help would be great,

max.