Since I went from 170 to 210 in about 6 months ( Don't ask, but I was skinny before) I am going to on a super serious workout schedule.
Everyday in the morning I do 30-40 minutes of cardio
Monday: Benchpress, Incline, Decline, Abs
Tuesday: Leg Press, Leg curls, maybe squats haven't decided
Wednesday: Biceps and triceps, abs
Thursday: Shoulders and back, rows and stuff
Friday: Military press and work around on anything I feel I didn't work well enough in the week
Diet:
Fruit or yogurt for breakfast
2 Hours before I work out I eat lots of carbs and some protein
After I work out I eat more healthy protein, salad occasionally
Protein Snack at night, but no carbs
I also try to drink about 100 ounces of water everyday to get my metabolism going better.
No cokes, beer, only low carb rum, few sweets.
I've been lifting and trying to eat better for about 2 weeks, now I am incorporating a lot of cardio to help me lose fat quicker.