[alexdagr81]

get starting strength by Mark Rippetoe or 5/3/1 by jim wendler. I know you can find older versions of 5/3/1 on Google if you look hard enough. Though I don't mind shelling out $25 for it because it is super good. As for eating, I hate to say it but you are probably not eating enough. You clue us in when you say you eat red meat twice a week. Your trainer is right that you need to eat more. I have a book that's helped me get more protein in my diet, such as whey and cottage cheese shakes with flax seeds.