If you're trying to lose fat I'd recommend 8 1 hour sessions a week. 1hour low intensity after weights, and 3 1hr sessions on empty stomach(apart from BCAA's) every morning apon waking. As for the diet
http://forums.steroid.com/showthread...g#.TudTaWPhdGU read this over and over until you know every aspect. Set out your own diet after for review.