Well what works for one may not work for you, I can tell you what works for me. I consume 1.5g of protein per lbs of body weight so I eat and supplement 217g of protein per day. I also only work out for no more that 45-60 mins after 60 mins your body goes into a catabolic state which means your body is burning muscle instead of fat. I work out every other day and run on my non lift days ( since being diagnosed my doc cut my mileage down from 50 - 70 miles a week to only 15-20 miles a week he also told me that marathons were not recommended and I shouldn't do them anymore so ill listen for now) I do upper body one day and lower body on the next lift day. No more than 3 sets at 6-8 reps with increasing weight my last set is the hardest with me barely able to squeeze out the last two reps. No rest in between sets for example I do dumbbell press for one set then immediately move to seated lat pull downs for one set then move back to dumbbell press till I do three sets each. But one thing that helps everyone is record what you do in a workout journal that way you can track and see improvements and always strive to lift more or go further. You may even want to consider a personal trainer not only will they motivate you but they will show you good technique for the exercises so you can minimize injury.
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