stairmaster various times per week as needed
Fish and veggies for dinner everynight
plenty of complex carbs early in the day usually, I limit the fat on these days
plenty of good fats when carbs are low, don't be scared to eat fat
plenty of protein everyday, 2 grams per lb of body weight is a good target daily
No less than a gallon of water daily
Break a sweat every time you train.