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I have found that cardio is more a waste of time than anything else, unless u are striving to up yer endurance. propperly paced, u can get just as much aerobic activity in lifiting as u can in cardio. The main problem I have with cardio is that u only up yer metabolism for the time u are preforming the activity, whereas in weight training, yer body expends more energy in the repairing of yer muscles on a more prolonged period. you can work out 4-5 times a week for about an hour a session, and see great results in a matter of a few weeks with proper eatin thrown in.
from what i have researched over the last year or so, it seems that yer body can process more than 30g per sitting of protien, but not as optimaly as the first 30 grams. If u want to up yer fat burning naturally, eat abotu 30g of fiber a day as well. Cut down on the carbs as well. not completly out, like some diets recommend, but down, say no more than 2g/lb of body weight. This should still be plenty for ya, and u can cut that down after u get use to it to enhance yer results.
spacing out the food isn't so hard. just follow the 3 hour rule. every 3 hours or so make sure u intake some protein, so that u have a steady supply and don't fall into catabolism (sp?). that is where yer body starts to switch to protien stores (muscle) for energy and repairing, negating some of the work u have accomplished.
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