Re: Question about my exercise and diet plan
For lifting 3 days a week, and for your goals, you should aim for a full body workout each time. As long as you have that day in between strength training sessions, you're getting plenty of recovery time.
Ideally, doing 1 or 2 exercises per muscle group, 3 to 4 sets per exercise, and 10 to 12 reps per set. If you use big, compound exercises like presses and flyes for chest, rows and pullups for back, and squats and lunges for legs then you don't have to work each small muscle on its own (meaning that you won't have to work biceps, triceps or each leg muscle seperately because you will be working the sufficiently in the compound movement).
To start, use dumbell presses, bent over rows, and lunges (weighted if you feel you're strong enough, without weights if you want to start a little slower). 3 sets of each using a weight that you can do 10 to 12 reps with should be enough to start getting conditioned and tone that lean muscle. Just make sure the last couple of reps are a struggle. If you can easily do 10 - 12 reps, then it's not doing you much good. Don't be afraid to use more weight if you're able. If you want a longer workout, add a set on to each exercise and once in a while use a different exercise to keep some variety in your program.
Keep your body lean, your blood clean and your mind sharp. -Rollins