I need a serious exercise and diet plan that will give me my body and life back. I usually weighed between 105 and 110lbs. I have NEVER been chunky or plump unless I was pregnant. I recently went on the depo shot, I have had two shots so far and I will not be getting anymore shots. (ever) Since being on the depo shot I have been hungry all the time (one side effect) and I have gained about 8lbs. The shot will remain in my body for months after I stop getting it. My next shot was due in March so I am looking at 3-6months or longer before the effects wear off. I have joined a gym recently and I am willing to bust my butt to get back to where I belong. My question is how do I decide what I should eat in callories and what I need in protein to not only maintain but to build muscle? I do not want to bulk up I just need to gain lean muscle I guess thats what it is. I know that I should eat 6 small meals in a day and stuff like that but thats it. I need a tough routine and I will go to all lengths to stick to it. I have a very low self-esteem and this extra weight is effecting my marriage life and everything. PLEASE HELP!!

geez, i hope an extra 10 lb's isn't really affecting your married life!!!!! don't kill yourself trying to loose those few lbs, please!!!! i know from past experiences how hard it is when you have that type of mind set. be happy that your alive, and don't have any med probs!!!
anyway, enough psycho analysis crap. best thing to do is pilates or yoga for lean long muscles. eat well balanced meals, and yes, complex carbs are great. if you don't want to bulk up, don't over do protien. that will only aid in muscle strenghth. I eat 3 meals aday, with 2 150 snacks. eat in away that will help you stick to that for life. cuz if you "diet" then you will gain it back after you've lost the weight. if you stick to healthy eating and moderate exercise, you should loose 1-2 lbs a week, and will be back to your old bdy within4-6 weeks.