Darn, I just typed this whole big thing and I guess I wasn't logged in or something. Oh well, any way it went something like this
I meant to say that I missed exercising on my day off. He has you do functional exercises 6 days a week, cardio 6 days a week (5 reg. one double) and strength training 3 days a week. There are different levels, beginner, intermed. advanced.
He doesn't push any formal diet, he does go over 10 different ones so you can pick one that's right for you. He actually wants you to do the 12 week program and then see if you need a formal diet, how's that for making things a little scary ~no diet~ how'm I going to lose weight!
I got the book from the library and read it cover to cover and then bought it. I'm really enjoying it.