I'm new both to workout and this forum, so please bare with me if there is already a compiled list for newbies and stuff. I've started to work out consistently around February of this year. Jog pretty much every day around 2 miles at least. Work out 4-5 days a week about 1 hour long. I used to take protein shakes, about two servings a day. I just recently quit because I'm having problems with my liver (hurts) using it, so I just drink water during my exercise. My main focus is some arm/chest muscle. (Right now my biceps are right around 14") Thanks a lot for any help you can provide.