Increase your caloric intake. Try shakes and protein bars to help supplement your meals. If you do not consume enough calories, you will not see measurable results.

NHE has a very good program. It probably more closely resembles ACSM because of the difficulty level. I would recommend getting the study guide of whichever agency you go with because each cert program will be different from the others.

One thing is for sure, you are not going to need to worry about fruit consumption if you are trying to be a bodybuilder. Natural bodybuilding is about four things 1) Protein 2) High caloric intake 3) heavy weight training 4) sufficient rest. Fruit has very little to do with growing muscle.

You can go to the gym everyday for three hours and you won't see a significant decrease in weight if you do not have the appropriate moderate cal, low carb, high protein food strategy. Working out is easy, except for finding the time. It's the constant disciplined diet-day in and day out- that cause...

Squats

Lunges

Standing biceps curls

Standing biceps hammers

Standing biceps supination

Standing frontals

Standing side laterals

Standing stiff legs

Standing triceps kickbacks

Standing arnolds