2x/week - beckham's hiit workout
Here's Beckham's workout from his first year with the Galaxy and the Men's Health modified version for average guys. I'm the same size as him (6ft, 170) and have always been in good shape so when I did it I modified the modified version to where it would be almost as difficult as beckham's.
Life and Fitness Tips from David Beckham at Men's Health.com
2x/week - kettle bell core workout
if you haven't worked out with kettle bells, either take a class or work with a trainer until you learn proper form and get a better sense of how your body responds
2x/week - whatever you want, switch it up as necessary
could be typical weightlifting type things, a long bike ride, tennis lessons, etc. whatever works. figure it out. if you're a retard who needs to have everything fed to you on a spoon, you deserve to be fat and this workout is not for you.
Rest on the 7th Day.
DIET
post-workout smoothies with whey protein
get 30+ grams of fiber every day (preferably w/o using supplements)
eat high protein foods as much as often. counting is really not necessary just know what is good and what is not and try to do what is good.