Oh hooray there are more of us!
I've been off training this morning and feeling good except tht my gym is very small and I couldn't get near the smith machine. I've got a twelve week programme and it said to do three sets of chin ups today, but I don't have the upper body strength to do that yet so was going to do pull up/reverse push ups on the smith machine, bit annoyed I couldn't.
Jelli someone with more knowledge might correct me but I was told, if you do three sets, you use a weight that is comfortable the first set, makes you push a little second set, and hurts for the third set. You don't rest in each set, so if you do three sets of twelves you do twelve in a row then rest. If you aren't pushing it and a bit achy afterwards, you aren't working your muscles hard enough.
If you want to build lean muscle, you do more reps, so have to use a lower weight. Your programme says 6-12 reps per set and I'd do the 12, that would mean in order to finish each set you will need to use a lower weight than if you did 6. Does that make sense?
Diet is where I fall down
but basically, lots of protein, complex carbs so whole meal everything and leafy veg, drink tons of water, avoid processed foods and eat the rainbow.