Originally posted by Warrior
Screw clean foods. Just eat. But eat for protein. As in eat the burger before the fries... shit... since you are an ectormorph somotype, eat another burger. You need to get your body used to a new weight. So start bulking.

Since you are new - your best bet would be to get some books on proper exercise form and start getting used to the movements. In the beginning your strength will go up fast as you get the basic CNS and joint build up.

After about 4-6 weeks you shouldn't be wobbly or shaky anymore.

Get familiar with compound movements. Movements that work major muscle groups with a few secondaries as support. Good compound movements are Bench Press, Squats, Deadlifts(!), Barbell Curls, Tricep Dips, Military Press (in the front), and Barbell Rows. These should be your core movements and your split should be upperbody/lower body.

IMPORTANT: Don't rush into a one bodypart per day thing, or one bodypart every 7 days. That is a big mistake. Don't train above your level. You stated you are a beginner so train like one so you advance to an Intermediate faster without overtraining.

Your basic split overview could be like this, which will work every bodypart once every 5 days:

DAY ONE: Deadlifts, Barbell Rows, Barbell Shrugs, Tricep Dips (don't lean forward, parallel bars), Preacher Cambered Curls
DAY TWO: REST AND EAT
DAY THREE: Squats, Stiff-Leg Deadlifts, Incline Dumbell Bench Press, Dumbell Military Press, Donkey Calf Raise, Leg Lifts
DAY FOUR: REST AND EAT
DAY FIVE: REST AND EAT
REPEAT

Each exercise do about 2 warm ups, with 4 sets of 10 at a 4-0-2 tempo (3-0-2 for shorter range - like for bicep curls). So a bench press would be 4 second down, no stop, and 2 seconds up. Another common mistake is pausing after a rep - don't do that, keep continuous tension. Rest intervals between exercises should be 90-120 seconds.

This could be a bit much but you do seem to already have a build on you so go for it. If would also be good to change up exercise - just keep them compound... no concentration curls... or machines. Do it for about 8-12 weeks, rest a week and then find another split with a few more exercises.

GREAT ADVICE! Also remember to eat every thing in sight and get plenty of sleep. At least 8 hours or more if possible.