I did a 12 week BFL challenge Dec - Feb (following the exercise program exactly as the book outlines) and then in March I started a CKD. This entails a lot more time working out, but more days off than BFL. Also, the cardio time increases each week, so I'm now also doing it in the evening on some days. Here is my current schedule (week 7 of 12 weeks):

Monday: AM Cardio 35 minutes (med-hi intensity), PM cardio 15 minutes and BFL Upper Body workout (chest, shoulders, lats, triceps and biceps superset together)
Tuesday: AM Cardio 35 minutes (med-hi intensity), PM cardio 15 minutes and BFL Lower Body Workout (quads, hams, calves and abs)
Wednesday: AM Cardio 50 minutes (light intensity)
Thursday: AM Cardio 50 minutes (light intensity)
Friday: PM Circuit Training Session - quads, chest, back, hams, shoulders, lats, calves, triceps, biceps, abs
(medium weights, 15 reps, 3 circuits, sometimes w/ a heavy set at the end of quads, chest, hams and lats) The point of the circuit is too deplete my muscles, so I do it until I'm whupped and then I carb load.
Sat and Sun: - OFF

And yes, I eat lots of protein every 3-4 hours during the day.