I lift heavy about four or sometimes five days a week. Rest is a major element in any bodybuilding program. Seems like the more quality rest I get the better the result in building mass. Seriously. Four days to me is better than six days of heavy training. I lift heavy through contest prep too to 'keep' my muscle and burn lots of fat. I also really love doing ZUMBA classes 4 to 6 times a week and step mill. Both have really started kicking in. The diet is the most important thing at this point. Everything is lean. I eat a lot of spinach, brown rice, tuna, white chicken, and healthy fats like peanut butter or my own salad dressing. One thing I avoid is aspartame unless on day a week or so I want a treat. I drink mostly coffee and water--that's all!