I need some help. I want to start working out on a regular basis and need to know what I have to do to build muscle. I am 6'1", 160lbs. I've been this same weight since I was 18. My problem is when I do workout for a couple of months nothing happens. I might get stronger but I don't put on any mass. I want to get more muscle mass without the use of roids or that protein shit in GNC. The other issue is I don't eat alot. I never eat breakfast, I might eat an apple for lunch and then a regular portioned dinner. I have had this same eating habit also since 18. I smoke but when I start this new workout I'm going to quit and I've heard that when you quit smoking you gain weight. I want to turn this new weight gain into muscle. I have a bowflex that will be my main piece of equipment other than a treadmill. I can't devote too much time to the new workout since I get up at 4:30am to work and don't get home till after 5:00pm. Then I spend two hours with the kids and two hours with the wife after the kids go to bed and before me and the wife dose off. I know there were a couple of guys that worked out on a regular basis that posted here before and would like some help. Also the muscle mass I want to build is my upper body. Chest, arms, shoulders, and abs. Help would be greatly apreciated.