I am wanting to lose weight/fat (about 30 pounds) and tone up, so I am following the 6 meals w/ protein at every meal, etc and doing cardio about 4-5x a week. The only days I can do weights are Tuesdays, Thursdays and Saturdays. Can some one help with what weights I should do as well as reps, each time I do this. Thanks. I have come up with some of my own plans, but want a change, please give me ideas for all over tonining and the most efficient exercises.