Do not let your knees touch the floor. On the last set of each B exercise right before you finish the pair , do as many reps as possible. Afterward, rest 2 minutes, and repeat the circuit for 4 total rounds.
When working a muscle group try to think about the muscle retracting and contracting itself, for example when doing bicep curls picture a bicep moving in your mind, it will help you focus on that muscle and should hopefully improve your form somewhat.
Whether you decide to eat 4 big meals or 8 small meals, or choose to reduce carbohydrates at night time, it is not going to make a significant difference in terms of lean body mass or fat gain.
This is based on a one workout every 5-7 day cycle for someone with at least a year of bench press and dip work.
If you just did a little bit of working out, the tone look would come back right away regardless.
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