There are different routines for different body types but the one thing is for sure you should split your days in to three morning Cardio, eat sleep then Strength and conditioning eat sleep eat Your martial Art or Arts have the rest of the day for your self after that. If done correctly you will have worked out a little longer than your average work day something like 9hrs. Diet depends on needs lean proteins are always good Chicken Fish yutta yutta Greens, Oatmeal does wonders. To be honest there is just way too much just to post here plus you need to shock your system and switch it up after about three weeks anyway.
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