OK guys a bit about myself.

I have a weird body. The following sizes are not talking about the general i.e. big means big for my body, not necessarily yours.

My shoulders are way to small for my body. Because I have a good sized chest this compunds the problem, so whenever I do weight training a big focus of mine is on getting bigger shoulders. I am pleased to say that when I do train, I am able to sort out my shoulders so that, dare I say it, I actually do start to look fit (note not buff... that means quite muscular in my books).

Another area I focus on is my arms. I find my arms are really weak, and until recently I wasn't working out my biceps properly. I kept using the flat barbell, until a friend of mine told me to use the EZ bar... I didn't use that before cos I thought it was uncomfortable to hold!

As for body fat... this is the most bizzare thing of all. I have quite a fat stomach, though being REALLY fat as a kid I have learnt to make it un-noticable as an adult, particularly since I am nowhere near as fat as I was before. Fat seems to deposit on my belly and chest.

What I am looking for from you guys is some advice on diet. Now for weight training I know you need A LOT of protein and you need carbohydrates for energy. I want to take in this stuff naturally, not via bars or supplements cos I have heard they can screw up you liver and body generally.

Can anyone tell me the most protein dense foods? I know the following contain protein and I try to eat them:

Red Meat
Chicken
Fish
Chick Peas
Lentils
Eggs
Milk

The thing is can someone clarify for my what kinds of fish I am supposed to eat? I generally eat Tuna and cod. I have heard oily fish is good for you, but what is an oily fish???

Also, carbohydrates. What do I need as a weight trainer? Do I need complex carbohydrates or simple carbohydrates? What are the sources of each?

As for meals I have an unhealthy lifetstyle I guess, though I agree with the statement somewhere above that as long as you train you can eat pretty much what you want, with some limits ofcourse (i.e. fry ups are not generally a good idea)

As for advice I can offer, well I think without going in to the detail I would say the best thing to bear in mind is when you do weight training focus on your technique and not how much you can lift. Its no good trying to lift heavy weights while you are not excercising properly, since not only will you not build the muscle properly you will also most likely damage yourself in a bad way. I lift far less weights than most weight lifters do but when I actually train properly you really can tell a physical difference. Remember, go for technique over EGO!