Gym 3-4 times a week, building up to 5 times a week. I'm doing 15-20 minutes of cardio first, and bumping it up as my ability to sit there and do something repetitive grows.
Then I hit the weights. I'm doing 7-12 reps, low weight, but slow reps. Not trying to get big, just trying to get strong. switching up which muscle groups I do, and I never do the same exercise for the same group twice in a row (Hence the decline instead of flat bench, because I did flat and incline already).
I'm trying to stay around 1400-1600 calories a day, but I'm failing. (This is my current focus -- to get to a diet I can keep) Every time a doctor tells me I need to eat around 2200 calories a day to "maintain" I want to punch them in the face. 2200 calories a day makes me gain weight consistently, unless I'm going to the gym every day.
Thanks for the protips though. They will be incorporated.