Ok, this all makes good since.
BTW here is what I do:
2days I walk 3 miles in 1 hr. (Im working on getting faster, may start jogging, but we'll see,)
Monday Wednesday, and Friday
1hr total
At the gym
4 sets of 25 on the ab machine
2sets to failure on the following
Shoulders
over head shoulder press (DB or smith machine)
Shoulder side raises (not sure this is the correct term)
bi's
Preacher curls
Alt db curls on incline
tri's
Overhead tri press or overhead cable pull down
tri pull down
chest
Bench press w/db or bb
peck deck
back
Smith machine Tbar
Wide grip cable pull down
legs
Leg press
Straight leg dead lifts
This usually leaves me sore the next day, but I am usually fine the day after, ready to do I t all over again.
I usually mix up the order, and I will do different exercises to hit each body part, for instance. I Will do squats and hamstring curls on legs, or on arms do concentrated curls, and standing hamercurls, and so on...
My diet is mostly calorie based. between 1200-1500cal a day depending on how hard I worked out. I try to get in high protein. Ive learned that I do better if I don't omit anyone food (with the exception of refined sugar, and I try to only eat whole grain)