Monday: Cardio/legs weights
Tuesday: Off
Wednesday: Cardio/High impact Upper body
Thursday: Off
Friday: Cardio/Legs weights
Saturday: High impact Upper Body / followed up by Various forms of martial arts for Cardio
Sunday: Off

My trainer wants me to do more high impact less reps rather than low impact more reps so i don't work out as much because I have to allow time for muscles to heal. And my diet well it lacks a lot of yummy stuff. Mainly I eat, Turkey, Salmon, Chicken, Veggies Fruits, and basically cut out carbs as much as possible (it sucks), and I drink lots of water and green tea. I am seeing pretty nice results I'm 5'11 and currently 240, I've only been doing this for just going on a month now and already I've dropped down a good 8-10 pounds I'll be around 220 when all is said and done.