last year I was on a business trip for a couple months so I decided to get as lean as I could as a project to kill time
I did pt nearly everyday, sometimes twice a day
cardio was always different - intervals, intervals on a hill, 5-10 k wearing a flac vest (a 10 lbs plate in both the front and rear balistic plate pouches), burpees and sprints, burpees wearing the vest . . .
weights were straight forward enough, plus LOTS of wide grip pull-ups and the occasional
circus cirtcuit training (no homo)
diet was simple - never skip breakfast, avoid sugar except right before or after pt, moderate carbs, lots of veggies, lots of hot sauce and jalepenos, only protein after 1930
most of this shit is easy to do instinctively if you're honest and have self control (Spunkmeyer muffins and MRE patrotic cookies sound better than they taste anyway)
a cheat day once a week helps too to avoid overtraining - can't say no to $1 Double cheeseburgers from BK