depends what you want exactly but id say for now hit the 3x12 or around there type rep range with as heavy as you can manage for that weight.
However, as you imply that you find it all quite hard, just change one thing at a time.
Firstly sort your diet out.
Just work on that and when you have got that nailed for a month add weight, then cardio, or cardio then weight. doesnt matter.
SO many ways to go about doing things, many right ways and many wrong ways.
__________________ There are no second chances.
“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.” Quote:
Originally Posted by Tom Yum  Ghost, you are like rogue from x-men but with a willy.
*drools* | |