7PM. Lots of cardio/hiking and what I call aerobic wt lifting where I go from machine to machine without much rest between sets for about 70 minutes which also works the cardiovascular system at the same time as working the muscles. Lots of water. Protein shake with two scoops once a day. 2 omega-3 fish oil tablets per day. one multivitamin tablet per day and at least 8 hours of sleep per night.