I need help finding a routine for my body.

[J]

I'm 5'8", 150 lbs and I'm looking to get both toned and put on a little mass (more toned than anything). Currently I'm working out 4 times a week and doing cardio 2 days a week (been doing so for a little over a year) and I don't have the results I'm looking for. I take approximately 150 g's of protein a day. My questions are:

What's the benefit to working out twice a day?
What are some easy things I can do to my diet to improve? Are they safe?
Heavy weight/few reps OR light weight/many reps?
How many exercises per muscle? 3/4/5?
Is it best to only work 1 muscle group per day?

Thanks for your help, sorry for so many questions. I couldn't find these answers in the FAQ.

[BjsAust]

1) The workouts post in the faq forum lists and describes a number of workouts. Any of the ones with bulking in the description would suit, something like RR&D or HGM perhaps.

2) Theres a post titled twice a day on the first page of this forum.

3) The nutrition forum is packed with information on diet advice, none of which is unsafe.

4) Find a workout, do what it says.

5) See 4.

6) See 4.

[gobbla]

I think you'll have great benifit from the "fitness faq"

http://forums.jpfitness.com/cgi-bin/...?ubb=forum;f=1

look at the workout routines and those things diet related