Diet work out?

I posted a thread earlier this week and got good tips. I was reading some threads and past post and noticed that that the workouts stated ten reps. My question is would it be better more reps and low reps or just stick to the diet routine? The other question I have is I started running again I am still good at running for a long distance. Do I need to run faster in the morning for a shorter time or run for distance for the best results?:scratch:

i meant more reps and low weights

Nevermind I found it finally

I have been taking hydroxy hardcore and this stuff makes me jittery as h**l is there something that could be better for me or does your body just get use to it?