Thanks to jocko's recommendation on the "Scrawny to Brawny" book & program. I'm not following it exactly, since it's more geared towards beginners, but there's a lot of great info in there. The diet alone is worth the price, since it spells out exactly what to buy at the grocery store, how to prepare it and when to eat it, which is perfect for a retard like me.

I started seven weeks ago and weighed 168. Yesterday, I hit 184 and my biceps went over 17" for the first time. When I started working out 10 or so years ago, I weighed 134 lbs. and my bis were...um...13". Almost.