Cool, that's better. In that case, I'd incorporate strength endurance, meaning multiple sets aka supersets, trisets, minimal rest between sets. I'd also incorporate HIT or interval cardio. and of course, change your macros. eliminate refined sugar and carbs, increase your essential fats (more omega 3s vs. 6) moderate amount of protein and low GI carbs.
In terms of diet, I am pretty much there. I rarely eat meat and stick with fruits, vegetables, oatmeal, unrefined carbs (whole grains, legumes, brown rice) , etc, etc. If I do eat meat, its lean chicken or turkey or egg whites and its about 1-3x per week, if that. I have pretty much eliminated all refined sugars and carbs (except for the occassional bowl of ice cream). I do not eat ANY seafood--I hate seafood. I do cardio 4x per week now.
However, maybe ill incorporate more giant sets, super sets, etc--thats always fun
