Diet definitely is the key. I used to have a job in an office. I sat all day and all everyone ever brought in to eat was donuts, pastries, cakes, chocolate...you name the sweet.....they brought it in...LOL!! I'm so glad I'm outta there!! Almost everyone I worked with there was over weight....except me!!
KRL---honestly I don't think two day/wk is enough time in the gym. I think you should shoot for as many days as you can. I think you should try and add some more cardio in your regimne too.
My workout looks like this....but is varies...all depending on how I feel:
back
**pull ups, pull downs--wide and close, bent over rows, hammer strength machines, t-bar, shrugs...for back and shoulders
legs
**leg extensions, squats, leg press, straight leg deads, seated curl, lay down curl, innner and outter machines, plyometrics, calve exercises
shoulders and bis
**SHOULDERS-lateral(w/dumbells and cable), front and side raises, shrugs, military presses, arnold presses, reverse pec deck
**BIS-alternating dumbell curls on incline bench, straight bar, hammer strength machince curls, I use the cable to do bis---It looks like I'm doing a front double bi pose-my favorite exercise
chest and tris
** CHEST-push ups, bench press, incline with dumbells, flies w/pec deck, cable crossovers---I vary my movement to hit different parts of my chest, and different hammer strength machines
**TRIS-push downs with rope and straight bar, dip machine. reverse curl, close grip bench press, skull crushers, close grip push ups
Abs everyday and cardio
This is real general and it always varies. I do 3-4 sets of 12-15 reps-moderate to heavy weight. I don't always do all of the listed exercises for each body part. I try and change it up. And there are more that I do but I don't know their names or how to explain them without getting you confused. LOL!!