I do cardio on its own once a week for between 10-47 minutes. The other days I work out my abs, upper body and whole body exercises (which is cardio kiplani). 4-6 days a week ain't bad. My diet mainly consists of grilled white meat, broccoli, traditional veges, njugu, sweet potatoes, assorted fruits (with blended pineapple or mango juice during breakfast instead of tea or coffee) etc. I never go to the gym btw. I also do semen retention vile mtu wa kumwaga ndani amesema apo juu and the results are always amazing.