I am doing about 4 times a week in the gym. 45 - 55 mins every time. cardio workout

burn about 600 odd cals.

can you over do it in the gym on this diet?

I personally do not think so...my workout routine averages 4-6 days of lifting, 3-4 days of spin class, approx 6-8 yoga classes a week (it does seem like a lot of time at the gym but it is what works for me since i've done sports my entire life) - seen great changes in my body but i do listen to my body and take days off when i want - no such thing as overdoing the gym but you do need to find a routine that works for you that you will stick with and that you enjoy...the working out also allows me to be a little more flexible with the way of eating (i.e. very very liberal with fruits and vegetables)

thats always good to know. burns off that bit extra carbs/cals and also allows me that bit extra to eat without going over any limit or destroying any deficit

3 - 4 days at 1 hour a time is enough for me just now
i hardly eat that much so i didnt want to burn off way too much and destroy any work i am doing with the diet.

I am just back from T in the Park over here. a music festival. had beyonce and coldplay and Slash . didnt eat hardly . was just vodka . so the gym also helps with my guilty feeling he he

i would say that's a sensible amount of exercise

extended cardio becomes an issue as you risk burning lean muscle, just look at endurance athletes, they all look like stick insects ....

although personally i would do 2 cardio and 2 resistance sessions with a rest day so a 3 day cycle like this

resit - cardio - rest

repeat

What would you recommend for resistance that Woukd not add muscle mass

reps are the key to building mass, very heavy weight with few reps adds mass

lighter weight with more reps 20+ tones and condition

stick to general compound exercise rather than focusing on muscle groups

What do you mean by compound exercise ? Can you give a workout example