I do 30 minutes of cardio 5 days per week, I train with weights, doing 1-2 muscle groups per day, I alternate HIIT and stairstepper, I am a personal trainer and zumba instructor, so i don't do as much cardio on nights of classes. My diet is protein drink, mixed with water only and a banana, or oatmeal with stevia and cinnamon for breakfast, sometimes eggwhite thrown in, then chicken plain with a piece of sweet potatoes or brown rice, broccoli, or zuccini, spinach with extra virgin olive oil, and balsalmic vinagar and pepper, sometimes I do ground turkey and one of the vegg and rice, oats, or sweet pot are my favorite, with water only......I switch this up a little sometimes but I know how to eat when I'm being strict which is now. ...back on it again! I eat on the nose every 3 hours with my last meal being another protein drink (protein isolates, 25 mg of protein, 5 gr carbs).......THANKS AGAIN LADIES I hope this Winstrol (winny) gives me the nudge I need this season.