I’m terrible about logging what I’m doing, but here’s a basic outline:
I eat a lot and lift a lot (or at least a lot more than I used to). I’m not doing anything horribly complex for my diet; there’s no math involved. I eat lots of staples like eggs and beef. I’ll put avocado or peanut butter on almost anything. Add some simple carbs at wakeup and around my workout, but most of my carbs come from whole fruits (usually at breakfast) and fresh veggies. I’m not rich right now, so my recovery beverage of choice is chocolate milk made with whole milk.
Lifting is 4 days a week, 2 major lifts a day. I’ll work on bench and squat one day, then overhead and deadlift the next. Take a day off, repeat. Then take two off. For each major lift I’m doing an explosive plyometric movement, a high-load lift (3-5 reps), and an isometric hold. A little support work (pullups, flys, hamstrings, abs, and obliques mostly) and that’s it. I think Thibaudeau’s program (http://www.T-Nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast) takes what I’m doing further, but the concept is the same, you want to force every muscle fiber in your body to fire.
Throw in some sprint sets on the rowing machine, hill sprints with a weight vest, or 10 X 50m-25m-25m descending pace freestyle sets in the pool (with fins) to mix it up and keep me trim. This is likely the first place I’ll back off since I’m getting back in the ring, but the pool especially helps me loosen back up after lifting so that I can go back at it.
I know it’s cliche, but I go until I’m about to fall over, then I get up and do it again. If I don’t need to sit in the car with the AC blasting on me for a good 10 minutes before I drive home then it wasn’t a good workout. So far I’ve only had 3-4 really bad days where I just wasn’t feeling it, and they came near the end of long weeks where I had done loaded hill sprints, so I’ve put those on days going into a 2-day break. I’ve always been one of those guys who can gain 5 lbs just walking past a snickers bar, whether it’s fat or muscle is determined by how much iron I threw around beforehand.