I lift Monday through Friday at about 11 AM each day. One week I will do pressing exercises such as bench press, squat and leg press on MWF and pulling exercises such as deadlift, hamstring curls, lat pull downs on TTH. Then the next week I reverse the days. That way every major muscle group gets 5 workouts over a 2 week period.

I do a few minutes on an exercise bike to warm up before lifting and usually finish off with another few minutes on bike or high intensity sprint on a rowing machine.

I don't eat anything in the day until after that workout. If I am trying to lean out I will extend the no eating until supper and just eat one meal.