40%/40%/20% - 20% being fat - develop a baseline of calories that allows you to sustain your current weight and go up 300 calories every two weeks. for 6 weeks.
I get 5 Lbs Bonesless Skinless for $10 flat compared to 1 Lb of 93/7 lean meat for $5.79 - you can do the math there. Chicken is the cheapest protein, ...
probably wise to just let them rest then... rather than pick a scab - Lunges are what i use for most outer-leg mass (vastus medialis) but i'm big on letting stuff repair fully.
plyometrics exercises improve CNS function and explosive power, along with Pause press Style reps. Google Pause Press Bench press on youtube. I'm sure Christian Thib has a few good videos
heart rate too high switches fuel sources and can attack muscle (assuming no supplements are being used). Sustaining muscle means cardio should be higher intensity more frequently and shorter...