I generally work out 4 to 5 days a week for just over an hour each time, medium-heavy weights for maximum 6 sets of 10 reps each body part entire body worked 2X a week, abs and calves every session... what BOTHERS me is (even though I supplement with lots of vitamin C, a couple of multis, extra calcium & magnesium, potassium, fish oil, kelp, alfalfa, turmeric, lecithin, and vitamin D-3) I get terrible muscle pain- hurts like hell when I put on my seatbelt, can't sit for more than 10-15 min. as I stiffen up, etc....
My diet is high protein, I'm 6ft 225-230lb so I eat 6 eggs and one piece of multi-grain toast/bagel ever morning and 6 eggs & 1 bread again for dinner.