Basic goal is to achieve 33% of your calories from each of the three calorically dense nutrients. Protein shakes are not a must but very helpful. Also BCAA mixes speed recovery. Types of foods are not restricted, yet "real" sugar is prefered as well as "good" fats.
Exersize is intense. Mostly cardio as my muscle mass is not an issue. For those who have less muscle, weight training becomes more important. The goal is to achieve under 10% bodyfat while adding or maintaining muscle.