alright thanks so much

Yeah I've done weights before, but not excessively or routinely. Bench presses like once a week but that wasn't for very long and I've since stopped... Sample diet... hmm.. Morning: slice of wheat toast, egg white omelette, orange juice Snack: granola bar (less than 5 grams of sugar, 180 calories), ...

oh by the way i'm a girl, in case that changes anything about routine or something...

goals are to get down to 140 pounds and maintain/gain muscle mass. i got diet down right, enough protein (i don't like eating meat so this was hard for me but i got it settled),and i eat 5-6 healthy meals a day every couple hours, so that's no problem... it's just the weight trianing tha ti need to...

I'm 15, 5'5, and 160 pounds (lost 7 already), and I've been checkin out the forum and everyone seems to recommend weightlifting and whatnot for workout routines. So i'm wondering... I play rugby maybe 6-7 hours a week (3 times, 2 and some hours at a time) It's pretty hardcore, there's lots of cardio...