I typically will run 2 to 3 days a week, mixing up running work outs, and hit the gym 3 days a week. For the lattter I typically alternate from doing crossfit or circuit with doing push/pill workouts. Depending on the day I may go to the gym in the morning and do a light jog in the afternoon after work.
In terms of diet I'll admit ice jumped around a bit. I followed a paleo diet for a yr or so but it didn't work for me so I started to scale back on eating a ton of meat and focused more on veggies with a small portion of protien at most meals. I have also added some grains back into my diet but only do so in slight moderation.