i work shifts early and lates some nights i come home 1-2 in the morning and i am hungry so i take a protein shake ,allways keeps me going until i get up , sometimes take one to work with me just incase i get hungry after 10pm, also carry fruit with me and lots of water give it a try ,i find the pro...

if you want to add size and shape to your body i suggest try this routine ,day 1, flat bench press x5 2 warm up sets followed by 3 work sets 10-8-6 reps increase weight each set decline bench press x3 incline bench press x2 --shoulder press x4 sets 1 warm up 3 work sets 10-8-6 reps increasing weight...

i personally think that 180 would be a good start but not a fat 180 or 165 or even 220 aim for a waist measurement of under 35 ,stick with cardio on a empty stomach 3times a week to start with for 20 minutes max , i found doing this at home best ,then have breakfast and train at the gym later ,add 3...

reduce cardio never stay with a routine for more than 2 months even if you do barbell for dumbell or machines any change is good keep the body guessing
stick with chest ,shoulders ,triceps day off quads,hams,calfs ,day off back,traps,biceps, day off, cardio day ,then start again ,

i suggest you stick to ,day 1 -chest -flat bench press x5 first 2 sets warm up ,then 3 work sets increasing weight with each set 10 reps per set followed by shoulders-stick with shoulder press x4 -1 warm up set only as working chest would have warmed your shoulders 3 work sets as before followed by ...