Hello everyone, I came upon this site randomly and figured I'd try my luck asking for some advice. First of all, I'm 21 years, 6 ft. and 170 lbs. Currently I try to watch what I eat but will slip in the occasional fast food meal, and of course the beers on the weekends. However I workout 3-4 times a week, lifting and doing light cardio (Usually about 2-3 miles a day at about a 9 mile/minute pace) and every few workouts mix some interval sprints into that cardio. I also take fish oil and multivitamins everyday, and drink 2-3 Protein shakes per day (Cytogainer and Syntha-6). I am not very knowledgeable on what lifts, how often, what to eat etc. I am getting extremely frustrated that I am working out about 4 times a week and hardly seeing any changes---I have been doing this for about 8 months. I'm not very defined. My primary goal is to become more defined, and do so gaining muscle while staying around 175-180 lbs. I could use any and all advice on workout routines and nutrition routines from anyone who'd care to help! The more detailed the better!! Thanks in advance.