[Calogero]

You should shoot for one gram of protein per pound of body weight.

In terms of your arms, work your whole body equally and with the proper eating habits your arms will grow on their own.

I am happy with my arms but some weeks I don't even work them out individually, they're just worked out when I do back or chest. I mean, someweeks I won't do curls and other biceps only exercises and same for triceps.

Looking back over what you wrote, I think you should start off slow and do a full body workout program for 3 weeks to train your immune and nervous system.

Once you hit the three week mark, then we can up the cardio a bit and change your workout. The key is to keep your muscles guessing.