If you started you when first thought about it you’d be there by now.
My favorite go to total body workout:
10 min jog warm-up, then dynamic stretches.
After I execute 40 yards sprints, once I hit the 40 drop and do about 10 burpees, walk back to cool down then repeat. Do that about 8-10 times. Very intense.
After a workout I tend to fuel up with real foods. Which usually can be wild caught salmon 3-4oz. Half cup of basmati jasmine rice. 1 cup baby spinach