I have a friend who is a personal trainer. He sets people up for those 45 day Before and After programs. It's insane what he can do for people--WHO ARE SERIOUS about changing the way they look.

Some tips I picked up from him:

1. +1 for protein, after working out and before you go to bed

2. +1 for eating like there's no tomorrow, but: be mindful to eat right...it's the quality and the quantity of food per day. Make eating your 2nd full-time job. That's basically what I've come to realize. 5-6x a day...protein shakes count as a meal. I, usually, eat something with them.

3. +1 for less reps and more weight...if you're going the more rep route, you can maximize your workout by the speed at which you rep. This can be equal to less reps and the more weight route.

4. Also, get plenty of rest--closest to 8 hours/day if possible. Make sure your muscles have enough time to recover in between the times that you work them out.

5. Oh yeah, free weights FTW!!! Everyone has their own opinion on what to use...free weights or the machines. I've found that I'm pushed harder with the free weights, plus you work out your stabilizer muscles more than the machines.

Hope that was of some help.