The more meals you eat the better. I would reccomend at least 6 meals a day. Never eat carbs on their own always have them with protien. Dont rely on your cardio too much but hit the wieghts for sure. Make sure you dont overdo it, ie Weight program day 1 Chest - Tri's, Day 2 Back- Bi's, Day 3 Legs. Make sure you have a day rest between training sessions. Also some creatine would be good, helps improve strengh & endurance. Make sure you drink a protien shake after each work out.