I stay on a good amount of carbs...the last 6 weeks i have been on anywhere from 600 to start and now at about 300...Usuallly 50 grams protein per meal...Cardio i usuallly do half hour on treadmill 5 or 6 days a week, sometimes Chris will have me do more or less depending on where im at...My plan is really basic actually...I have been dieting like 20 weeks though so ive had time to take it down slow...