30-40 minutes of cardio 5 days/week. Preferably cardio in morning. Then hit weights four days a week. (Mon, Tues, Thurs, Fri) Take weekend off to rest. Diet - oatmeal for breakfast, low fat protein/ green veggies rest of the day. Small meals. Avoid booze if you can. Supplements - BCAA's and flaxseed oil gel caps. Two months of that and you are golden. That is pretty much what I do year round within reason (except for the booze part )