Remember that a "meal" can be a chicken breast with some veggies, or some low fat yoghurt - or a small protein shake. 20-30 grams of protein+about the same in carbs per meal does it for me. Thats a small chicken breast+small baked potato(or a banana). Tuna (in water!) in a full corn sandwich with some veggies is another easy "meal".

Personally I like to go to "failure" when I do my sets in weight training, and increase my weight when I can do 10-12 reps at the first set. That would be considered mid-range by most. I do 3 exercises of 3 sets per muscle group and generally 2 muscle groups per session, so can be out of the gym in an hour Incl. 15 min of cardio.

At start up you might want to do all main muscle groups but only 1 exercise of 3 sets per group.

AS mentioned by Fitcorp; overtraining is as bad (if not worse) as undertraining. Cheers!

Sorry fitcorp, I think the weightwatchers thing has thrown you - I am a man! Both myself and a male colleague go (of the few men that do). Hence not hanging around for the cosy chats after the weigh in!