I work out six days a week. I do cardio for three days and weight training for the other three days. My diet includes carbs and high protein diet. I avoid aerated drinks and other artificial beverages, as they have high sugar content. When it comes to food, think of it as a basic necessity, and do not give in to cravings. One day of the week can be your cheat day, when you can eat everything that you are fond of.