No need to wait unless you are doing the same body parts, in which case I reckon' you need 3 days for a newbie. Once you start throwing heavier weights around, you can go to 7 days.

4 days a week is good, so Monday, Tuesday, Thursday and Friday.

Monday: Chest and bicep.
Tueday: Shoulders and tricep.
Wednesday: Off.
Thursday: Back and abs.
Friday: legs.
Weekend: off.

Remember, intensity is the key. Don't go in there and piss about, sending texts in between sets and hanging around for 5 minutes and then doing another one. A minute between sets, intense and give it your all. Turn the phone off, and give it your all.

Protein shakes are great, a good way of upping your protein and your carbs' depending on how you go about it. Go for something like myprotein concentrate whey, flavour of your choice, and get some ultra fine scottish oats. Have these in between your meals in low fat milk, and you have a good, well balanced meal.

Benni.