Bowen: Basically, I do three weight training and three cardio workouts a week, and take the seventh day off.
I split weight training into upper and lower body, alternating on weight training days (Two upper and a lower one week, two lower and an upper the next)
For weight training, I try to work until I literally am so tired I can't do anymore after 3 sets of 12. I lift with slow, controlled movements, and take twice as long to lower the weight as I did to lift it.
For cardio, I do interval training where I gradually increase intensity until I'm doing all I can for a minute, then drop down, doing 4 cycles of that over 20 minutes. Trust me, if you do it right, 20 minutes is all you need.
Basically, it is designed to be efficient, and to push me to my personal limits and beyond. I have been at a plateau for a long time because I wasn't pushing myself for a very long time. I am starting to see some nice improvements in the past week.
As for food, I assume one "portion" is about the size of my fist, and eat a portion of carb and a portion of protein 6 times a day, and try to get 2 portions of vegetable somewhere in there. (There aren't a lot of vegetables I can consume and not be violently ill, so I do supplement my diet with a multivitamin.