Try this...only suggestion...I'm not a professional though:
Go to gym max twice a week (if you pick up weight/fat easily - 3 times) When you go make it a hard killer session of about 50 min, not more than 60 min. It's good to have a training partner...more fun, more work, more competition.
Do 3 sets of max 10 reps. Write down everything you do...start calibratiing it so that you start failing on the end of the second set, and fail on the third set around rep 6-7.
Concentrate on using the weights in a very controlled and slow fashion. The slower the better. Negative reps are good, especially for your last set. Get your partner to help you lift the weight, and you lower it very slowly yourself. Tha bomb.
Use 70/30 carb/protein drink directly after workout to help recovery and get the most out of your workout. Sleep at least 8 hours that nmight.
thats about it...anything else?