If I could I would two a days every day, or even every week, but I know my body wouldn't take the abuse. I have a 4 day split, Mondays are pulling motions/ back and biceps (I include rear delt flies after shrugs this day.) Tuesdays are pushing motions/ chest and shoulders along with triceps (though I am considering moving shoulders to Friday so I can hit rear delts twice and put less stress on the front delts during chest day.) Wednesday is a rest day, but sometimes I do very light cardio after Salsa dancing in the evening. Thursday is leg day, and arguably the most intense day; because of this I somtimes do it as a two day split to properly hit halves. If Thursdays are a split, it is because my legs are shaking so much from pressing that I can not go heavy with calves in which case I would come back at least 5 hours later and only hit calves. Friday is ab day, but I believe I am going to move shoulders to this day as well. I know many people hit abs every day, but I find that I hit the very hard and once a week plus any stablizing they do during the rest of the week is enough for my body, anymore and they would be over worked. I use two a days to blast through plataues, and use light cardio and other activity to cure the rest of my gym addiction.  I work out by 7:00am by the latest, and head back after 3 to blow off any extra energy. My second trip can be anything from climbing at the rock wall, or hitting the tread mill for short (no more than 30 minutes) of jogging followed by a cool down walk. Tuesdays and Thursdays I do yoga at 5:30 which on Tuesdays helps prepare my back for leg day, and Thursdays helps move out lactic acid that I built up that morning from leg day.  I find that moving as much as possible through out the day helps with recovery as long as it is not intense. I also find that one should wake up and have at least an hour of preparation before working out. I use this time to eat my first meal, rehydrate, and meditate.  Clearing the mind along with a good pre-workout (my favorite has become DSP Craze) can do amazing things for your workout.  I also find meditation before is helpful in falling asleep more quickly as well as having more restful sleep. I take a post-workout creatine drink Animal Storm, but I no longer have a full meal after working out. Sometimes if I had an very intense workout I will take a small amount of some glucose source with my creatine to increase insulin levels and assist in creatine absorption.  Working out along with nutrition should make you feel better not worse, and you shouldn't quit other activities because you are worried they will effect you gains in the gym. For me, as long as I eat properly and enough, I can go out and do the things I love like cycling with out adverse affects. I would however suggest that these activities be limit to certain days in order to benefit your gym routine. Also running or cycling just like lifting require post-exercise nurishment. Live life, work hard, motivate and help others, and above all smile.  There are alot of dumbasses in the gym looking to destroy their bodies, and friendly advice is always welcome if presented properly.