I'm in the middle of a pretty hardcore program that's going rather well so far.
It's somewhat complex but here are the basics:
Diet:
Day 1-5: 30gr carbs max, minimum equivalent in protein grams to body lbs.
Day 6: All protein (tuna, plain chicken, raw fish and so on)
Day 7: All the fruit you can eat, but only fruit
Day 8-11: Low fat. Carbs can go up (but not too far), but fat is kept super low.
Day 12: pizza, large bowls of pasta, ice cream... whatever... in moderation.
Then... BACK to day 1 (for a month)
Exercise:
Strong and constant resistance training jumping back to short spurts of cardio between sets to keep the heart rate up - for 45 minutes. 5 days per week (not on the all-fruit day)
Supplements: High-protein, low-carb shakes;
lots of glutamine; good multivitamins; fish oils caplets.
And that's about it...
