Sorry I am typing so crappy. Late at night. But my lifting/running routine is this.

Monday: I usally will lift at about 4 o' clock pm. After I ate a little meal the size of my fist. Usally some meat for protein. I do this every day.

Doing Max-OT: So I do 4-5 warm up sets. First is light, 15 reps, then 12, 10, 10, 10. Then two heavy sets. Minimum of 4, maximum of 6. I work 1-2 muscle groups, and in a 30-45 min period.

Then I run at about 7-8 o'clock at night time. Do a jog for a mile, then I sprint the long parts, jog/walk briskly the short sides. I do 2-3 miles of this.

Usally run 3-5 times a week. But I heard you should keep your cardio and lifting apart by 6 hours. But does'nt work to well for me. Do lifting from Monday-Friday, Saturday if I miss a day. But mainly Mon-Fri, Sat/Sun is break days. But I still have a rugby games sometimes on Sats, or do a intense running thing I started up, gonna start it this next weeked.

This is my 2nd week of my diet, last week I ran 3 times, did about 12 miles of running. Pushing for running 20 miles a week. But I do have cramps on my legs, so I have been eating 1-2 Bannanas a day. For carb/energy and pottasioum to help out my cramps heal. I will try to get a picture up of me.