Right guys, i am looking for some advice, i have been training for a couple of years but it isnt anything too intense. Firstly the basics, i am 28, 82kg - 180 lbs just under 13 stone.....!!! and 6 foot tall. I work offshore and the equipment is pretty basic. I usually go for a run then some weights. I am doing about 65kg bench, about 33kg curl ??? My question is how i should actually be doing this? Routine.....different excer

What i usually do is go for a run to get the heart pumping and then do 5 reps on the bench, 30 sit ups, 8 curls and then repeat this circuit 5 times.........

What do you think.......i want to build up but bugger all seems to be happening, well its pretty slow, i am going up the weights...you should have seen me when i started.! Could hardly lift the bar! Was thinking about starting to use the shakes but which ones, protein or weight gain? I htought it would be protein......I cant really control my diet as i am a little fussy about my food and i work in africa on a drilling rig so i need to eat whats there......this is why i was considering the shakes....

Any help would be appreciated as i am begining to tire of not much results. Oh i might as well mention i have a pretty fast metablolism and that may have something to do with it???