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low carbs and sugar products with low glycemic indexes, high protein, large amounts of water, working out 3-4 days a week, 3-4 days of cardio
varying speeds from consistent jogs to a minute of sprints in a total of about 30-40 minutes (any longer and youll get to a point where your burning muscle)
heavy weight, low reps = mass building
middle range to achieve tone and mass
low/mid weight, mid/high reps = tone and development
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Web developer at @ Apartments.com, digital media director, budding entrepreneur, technology guru and marketing nut with an affliction for the finer things in life. 
I blog at http://ddigangi.com
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