Here we gan then. I've been sticking to this quite easily over the past few weeks and seeing some results, which I suppose is the whole point. 4 days of training a week, Monday, Tuesday, Thursday, Friday. Realistically I can't get to the gym at a weekend. I might be able to some weeks but I can't plan it into a schedule that I'll stick to - so it's been written off. I've always been pretty good at getting myself to the gym, only to let myself down by eating crap and not getting anywhere enough protein and carbs in my diet. This is what I think a lot of my friends who I train with get wrong. Not that they're not doing it my way, but they're not actually seeing what works for them properly and adapting to it. They seem to think that "dieting" means not being able to eat what they want, which simply isn't the case. Here's a rough run-down on what I'm doing at the moment: Training Monday - Upper Body Tuesday - HIIT and abs Wednesday - REST Thursday - Lower Body Friday - HIIT and abs Rest at the weekend. Diet This is kept pretty simple to be honest. At the moment I'm not really concerned with when I have my meals and not dabbling in any alternate day fasting just yet. Just to get the right amount of nutrients in per day. As a general rule though, before training I keep my meals to protein and fats (with carbs as low as possible) and after training to protein and carbs (with fats as low as possible). As I said before though, I'm not overly concerned if I don't stick to it properly over the day, as long as I've got right amounts of each in in total. Training days this usually amounts to: ~ 200g protein ~ 200g carbs ~ 80g fat On rest days I keep my carbs down as low as possible, but on Sunday for example, this amounted to around: ~ 200g protein ~ 30g carbs ~ 100g fat Bear in mind, this is what's working for me, but I do recommend that you try the diet split if you're looking to lose some fat as well as keeping/gaining muscle for that summer holiday.