i went to gnc to buy some supplements and found this book called M.A.S.S. Book, Hardcore Training. i read through it and found that the things i thought were good for building muscle and gaining mass while burning fat were almost all wrong.
 
in this book it goes into detail of how your muscles are formed and what makes them grow. it talks about training and nutrition, while giving you a workout routine and gives sample meal plans. i found this book to be extremly informational and i am going to start the training regimin it gives while also going by the nutritional program it offers.
 
it's definitly worth checking out, if theres not a gnc near you, then you can go to their website for the programs and advice. the website is www.mass-cycle.com i will keep in touch with my progress. i might have finally found something that will work for me.
 
i am 5' 8" and weigh 215