Hi, ive just joined a gym and need some help.  Im 22 and Ive always been slim in figure and want this to change, im not looking to be the worlds strongest man, nor enter any body building comps, but just want to fill out some more, put some extra weight on, keep fit and healthy and mostly, enjoy the process.  At the gym I start by warming up first on the tread mill for 10 mins or so running about a mile.  Then head over the the machines (Shoulder press, leg press, etc for and hour or so, and I do this about 3-4 times a week.  FIRST QUESTION!!  Is this correct for what im trying to achive??  Also, Im 99% sure that this "Mussle" just want appear on its own without the right diet.  I eat a ballenced diet, trying to cover all my food groups, but im well aware that theres proucts out there on the market to assist in this.  Now ive heard lots of storys that some of these products can damage the body over time like the liver and kidneys, ive been told that creatine??  is this the product, am I right or wrong.  Like ive already said, I want to gain some extra weight, and then tone it, and maintain it, so im after a product eg, like a drink, of high building protein, carb, thats natural to a degree, does what it says on the tin, and wont damage my body??  Is there such a thing, and also is there any other products that I could take as well as.  Also, is it best to use the machines, or free weight for the upper body?  At the moment its just the machines, but I see alot of people using the free weights who look all muscles, if this is a better way to go, has anyone got any techniques, etc, or should I just stick to the machines??

All of this might might seem stupid to some, but im new to all of this and have no proper understanding of how to achive what im looking for, so any positive help would be great, regards, J

Welcome to the boards.

To start.. Legal produtcs wont damage any part of you unless you take way more then the label says.
What will damage you is ofcourse steroids which we all knew that anyway..

So you want to put on weight with lean muscle. Post your diet so we can see where your going wrong and what your doing in the gym. Though i would not run for 10mins as a warmup. You will be loosing strength from tireing your self out which you could of used for the weights.. 5mins gentle walk will get the blood moving and then you can do warmup sets.. ie a lower weight of chest press before you start your normal weight set.

The basics of loosing or putting on weight via bodybuilding is your diet. Your body will need plenty of protein to build the muscle.

The main thing you will need without a dout is a protein supplement. ( protein shake ) . A shake provides a good ammount of good protein for the body and its nice and quick to take.

http://www.british-bodybuilding.co.uk/Syntha6.shtml  
http://www.british-bodybuilding.co.uk/CellMass.shtml

Above is just two of the main types of supplments out. Start with the basics and build up. I take four differnt types of supplments which work for me. To get started the above will really help. At some point when your more advanced with training you probably should look into taking a vit and min supplment like CNP Pro vital.

Any more advice need to see your diet plan. ie 7:00am etc etc food.. 11:00 etc etc food..

I would start be reading a lot of the previous threads on here relating to diet and training for beginners.... Everything as been covered on here over the last few months... If there are any specific questions then ask away...!