I started training last year but had to stop due to the birth of my son, i never really got going so i dont have much of a clue where to start.
Ive replaced my york B540 bench and have got myself this bench http://www.gymratz.co.uk/weight-training-gym-equipment/item115.htm and this power rack http://www.gymratz.co.uk/weight-training-gym-equipment/item455.htm and i have the full york olympic set with dumbells and EZ bar to finish things off.
Iam looking to get big as iam only 10 stone but i need to remain fit enough to pass 8.1 of the bleep test ( applying for the police so feel free to hate me now ) iam looking at a 4 day week with mon,wed and fri off which could be used for cardio.
Any help would be great as iam not up on things like diets or the best exercises.
Thanks

diet wise have a read of this mate

http://www.mealplansite.com/sports-bodybuilding-new-gain.aspx

also read the diet and nutrition forums on here, theres lots to learn

and read this thread

http://www.muscletalk.co.uk/m_2245/tm.htm

I there any way to calculate the ammount of protein, carbs e.t.c i would need? iam 5ft 9 and weigh 62-63 kg so iam not sure on what i should be filling my face with
thanks for the help so far