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Forest, here is what's worked for me:
5x a week ride the bike for 45 mins at medium intensity in the morning before I eat. I am sweating at the end, but not dripping wet.
3x a week lift weights. I do a core workout on every lifting day (core is the most important for overall strength I'm told).
I attempt to eat 6 meals per day, for a long time I was very on the ball with my diet. Lately, I've let the wedding stress and work get in the way of a proper diet...
a good day of eating looks like:
Breaky: 2 eggs, scrambled, cup of oatmeal with blueberries and cinnamon
snack: 100 grams of home made tuna salad, green apple
lunch: steamed veggies (broccoli just cuz its easy), bbq'd chicken breast
snack: half a scoop of protein powder mixed with low fat yogourt and some all bran buds... throw in some berries and it's really tasty actually (sounds like hippy food tho)
dinner: chicken and veggies stirfry, bbq shrimp and a half cup of rice
bedtime snack: lowfat cottage cheese with almonds.
I was using fitday.com to track my diet for a long time. Now I just eyeball it.
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