I work out four times a week mon & thurs legs-lower body and tue & wed arms-upper body, I do 3 sets of sevens and work my way up to 3 sets of twelves then move up in weight. I also do 20-30 mins of cardio at least 4 days a week. I eat five times a day 30 grams of protein every 3hrs and 65-80 grams of carbs also every 3 hours. I try to stay under 30 grams of saturated fat I dont eat crap food mostly eat at home and supplement with protein shakes I've been training on and off through out the last year kinda took a break this summer and I wish I haden't, stuck with eating right but fell off weight training I've been hitting it hard last two months and have seen some good results I went from 6"0ft 186 lbs and 23.7% body fat and now I'm at 191 19.3%. so I'm gonna stick with it this winter so I can get to some kind of a maintenance level I'm at the point of my life were I want to make fitness a major part of it.
I've come to the site a few times on random searches and have found useful information so I decided to join and hopefully I can contribute too.