What to Eat?

[WesTex5.0]

I am trying to put on good weight. I am currently 150, and would like to know what a good meal plan would be? I also would like help on my workout, it has been 2 year since I have worked out. I need to concentrate on arms and chest, does anyone have any clue what kind of reps I should be doing, or know where I can find a good workout plan?

thanks,
Kevin

[jw33]

legs