It's called high intensity interval training (http://www.intervaltraining.net/hiit.html
) and eating a low carb/high protein diet on off-days and a higher carb/medium protein on workout days.
Chicken breast, Brown Rice/sweet potatoes, vegetables for dinner.
Eggs, bacon, wheat toast/steel cut oatmeal, juice and fruit for breakfast.
High carb/protein lunch before workouts (for example: a subway sandwich with healthy ingredients)
Smalls snacks inbetween meals (nuts/protein shakes)
You'll maintain/build muscle and burn a good amount of fat doing this.
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