Chess Physical activity plan

What is a good workout and good diet plan keep in shape ?  Lots of chess players say that physical activity is very important:

Your body has to be in top condition. Your Chess deteriorates as your body does. You can't separate body from mind.  -  Bobby Fischer

 I spend around one hour per day on physical exercise. Exercise is a must for every chess player. As the proverb says, 'A sound mind in a sound body'.  -  Humpy Koneru

 Above all else, before playing in competitions a player must have regard to his health, for if he is suffering from ill-health he cannot hope for success. In this connection the best of all tonics is 15 to 20 days in the fresh air, in the country.  -  Mikhail Botvinnik

Since your mental state can have such dramatic effects on your body, obviously your physical condition can affect your mental well-being. It follows that regular physical conditioning should be part of your overall chess training.  -  Pal Benko

Method rules his training, which blends the physical with the mental. How many chess masters put in, prior to an important match, an allotted time daily to bicycling and shadow-boxing, followed by a cold douche and a brisk rub down?   -  on Max Euwe  -   Hans Kmoch

Hump Pal Max ?

What does that mean?

I wont give you my workout unless your into serious heavy lifting and big muscles but I can still offer some basic advice. If you want to apply it to chess that works but it goes for anyone from football players to cubicle workers. To start and most importantly, EAT CLEAN!! This means getting a good macro split everyday and doing it through healthy eating options. Not overloading on carbs and calorie heavy foods with little nutritional value. I use a 50/30/20 split , protein/carbs/fat. Drink lots of water, I drink at least a gallon a day. This helps keep your system clean and your body happily hydrated which in turn helps you think more clearly. 

Your going to want to work on your endurance so youll probably want a good bit of cardio worked into your routine. Best way is running/jogging or maybe something like taking aerobic step classes, cycling class, kick boxing. They all work. Whyll your at it you might as well throw in some basic core exercises like bridges in there for good measure, cant hurt. Want to kick it up a notch? Heres a trick I used to use studying my playbook for football. Try doing puzzles and bridges at the same time. It will help you work on thinking under pressure/fatigue. In the same go over some puzzles after cardio, again practicing your ability to think clearly under pressure/fatigue. Not sure what else to really add here....lots of cardio will help you build stamina. 

Cubical workers?!

sorry...cubicle*

I won't give you my workout unless you're ok with losing lots of blood and having bruises and blisters all over your body and possibly losing the function of some of your vital body organs and/or limbs.

you have to do hard physical work 25 hours a day. From 24-12 0'clock you have to do hard physical work, from 12-24 o'clock you have to do something new, physical work, and from 24-25 o'clock you finally give yourself the rest by doing physical work. I know someone who succeded with this plan ( probably not in chess though...).

i use the cardio equipment at the gym