My advice to you is to do your weights in the 40 min you have at lunchtime and wake up a half hour earlier to do an hour of cardio in the morning. Stick to 1 compound movement and 1 isolation movement per body part, 8-10 reps. Keep notes and try to bump up the weight slightly (2.5-5lbs) every workout if you can and feel like you can do so. Important thing, don't push too hard and end up getting hurt, but at the same time, don't stagnate doing the same weights over and over again without pushing the envelope.
Thanks Scrumhalf - I'll update my routine and my diet. I'm certainly glad I started this thread as the advice I was give before was to increase my calories to 3,500 per day!
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