Hi:

I weigh about 145 pounds and just started a workout regiment four
weeks ago. I workout six times a week and lift weights for half an
hour followed by half an hour of running at 6-7 mph (I alternate
shoulders, chest and arms). I was asked to hold off working out my
lower body (beyond running) until my BMI was closer to optimal. I was
recently advised to start consuming proteins in addition to my workout
and am not sure how much protein to consume. I usually consume a
Met-Rx protein bar for lunch and a serving of GNC whey shake half an
hour after my workout. Please advice!

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Clarification of Question by viklaw-ga on 14 Feb 2006 20:51 PST

Thanks for responding JShaw. Here are the clarifications you requested. 

1. How tall and how old are you? 5 6"
   What gender? Male

2. What's your goal? Increased muscle mass and to reduce the fat
around my waist (P.S. Running a marathon would be cool too ;) )

3. What's your fitness background? I am in decent shape now, just that
I have fat around my waist (Waist size 30, which probably means 32 due
to inflated sizes)

have you played sports? Yes, used to play Cricket and Table tennis as an undergrad

have you worked out before?  Yes. I used to weigh 190 pounds and
dropped down to 155 in 2002, thanks largely to a lot of jogging and
walking.

No medical conditions etc.

You'll need to include a few details...
1. How tall and how old are you?  What gender?
2. What's your goal?  ex. weight loss, increase muscle mass, better
cardiovascular shape, look better, do better at a sport, bench press
your weight, run a marathon, etc.
3. What's your fitness background?  What kind of shape are you in now,
have you played sports, have you worked out before?  Any history of
injuries or medical conditions that may affect your fitness routine?

Sorry for the delay, but work had me away for awhile.  Here's some
overall thoughts for you:
First and foremost, make sure you've had a recent physical exam and
you've let your physician know you're looking to begin more intensive
exercise.
You're BMI is about 23.  Anything 20-25 is considered normal, and if
you really start to put on muscle mass, your BMI is not going to be
very relevant as it does not take into account people with athletic,
muscular builds.  I mention all of this because I think you should
really be getting into leg training.  Here's my reasons - there was
some research in the 90's that showed increased levels of circulating
testosterone by doing multi-joint, heavy lifting (like squats and
dead-lifts) versus doing isolated exercises in smaller muscle groups
(like curls).  Higher circulating testosterone is a good thing for
building muscle.  Not to mention, if you're working out only 3 muscle
groups (arms, chest, shoulders) six days a week, you're either not
lifting enough weight or not giving the muscles enough recovery time.
I'd suggest that you're weight-lifting schedule look more like this:
Day 1 - legs, Day 2 - Chest, Day 3 - Back & biceps, Day 4 - Shoulders
& triceps.  Space these out as your schedule allows, but you should
probably be including at least two days of rest in there somewhere.
As far as running, that's a little more individual.  You should just
keep in mind that the more you run, the more calories you burn. 
That's great for losing weight, but if you're trying to gain weight
(muscle mass), then it's a little tricky to navigate.
Eating after you work out is a good idea.  Aim for about 30-40g of
protein and a small/moderate amount of healthy carbs (fruit, whole
grains, etc) within 30 min of your workout.  The carbs are actually
important because your body needs to replenish the spent glycogen
stores in your muscle.  This is an important part of their recovery,
and my limit the amount of lactic acid (ie soreness) they produce. 
Overall, your protein intake should be about 150g/day.  Don't take
more than 30-40g at a time, you'll just get gas +/- diarrhea until
your body gets used to your new diet.
Find a certified athletic trainer in your area to help you learn how
to lift properly.  It's critical as you get stronger and the weights
get heavier that your form and technique be perfect if you want to
avoid injury.  It's well work paying for a few sessions to have them
show you how to lift, and they can also help you tailor your workouts
as you go along.
I know this is a bit cursory, but there's a lot of stuff to go over. 
Try to read what you can on the subject, and realize that there are
lots of theories but less science when it comes to how to work out. 
Most of all, you should enjoy doing it.  Check out a few of these
links:
BMI calculator - http://nhlbisupport.com/bmi/
Men's Journal - http://www.mensjournal.com/healthFitness/index.html
*check the '50 best fitness websites' link
Muscle & Fitness - http://www.muscleandfitness.com/
Good luck, if you have any more specific questions down the road let us know.
js

Thanks JShaw. Sorry for the delayed display of gratitude but I was not
aware a comment had been posted.