Currently I am following Jamie Eason's livefit trainer, phase II. You can check it out here:
http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html
I think that she has put a ton of time and thought into it, and would recommend it.
September 2011:
I basically cut out all cardio for this program, and focused on eating lots of protein, 3 sets of each exercise with 10-12 reps.
I had my weights meticulously recorded until a blog malfunction occurred and deleted everything.
