Ok, after a bad summer of licensing exams, law school finals and graduation (with the attendant excesses therefore) and an emergency appendectomy, I've gotten more in shape . . . of a pear. Well, not that bad, but, it's going there.
With Dan's watchful eye, I'm embarking on the Absdiet routine, testosterone-diet version (www.absdiet.com). This is a Men's Health program that has an online subscription option. The software generates your meals and workout regimes, and you check in with your progress; it then adjusts everything accordingly. The T-diet is from another MH product,
The Testosterone Advantage Plan : Lose Weight, Gain Muscle, Boost Energy by Lou Schuler, Jeff Volek, Michael Mejia, and Andy Campbell, which is written in typical MH style (e.g., simple, amusing writing). It advocates 6 meals a day, with calories (depending on your goals) spread approximately evenly between carbs, protein and fats.
The workouts, contrary to the "Abs Diet" title, first work on conditioning you to lift heavy, using 2 weeks of circuit training, and then you go into two phases of mass, the first phase still using machines a bit, and then the final phase using the classics. Since I was out of commission for awhile, especially because of the surgery, this seemed like a reasonable way to get back.
I also commute 3-5 days a week on my bike (9 miles round trip), and I warm up with dynamic stretching on lifting days (I have tendonitis issues, and this seems to be the most helpful in avoiding them). On cardio days, I throw in some of Nick Nilsson's ab exercises that you've never heard of (supposedly) to tighten the waist. I also do some of Dan's recommended myofacial and core conditioning exercises.
I've been doing this since July 31. So it might take awhile to update. You're going to get my diet and my exercise (oh boy!), so you can see how good/bad I was.