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Have been working on optimisation of diet and exercise for a little while now. I think the main problem is to sustain it long term. I try to be the Turtle in Aesop's fable rather than the Hare and burn out, but I keep yoyo-ing anyway when work stress gets to me.
Anyway.. Roughly:
Intake: 1600 calories a day (Basal metabolic rate) consumed between the hours of 8am and 6pm. 50% carb 25% fat 25% protein split & plenty of salad.
Output:
(building up to) 5km run every morning, 3 times a week weights training, stretches.
Squash 3* per week for an hour
Salsa dancing 2* per week
Then lots of sitting on my ass for work :D
Love to hear any suggestions for improvement or tips for things that work for you.
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