Trials, Jogging, 5day split targetting every part of my body using dumbbells and a bench, especially focus'ing on the legs, you don't have to train for size, I train my legs for strength rather than mass (low weights, high reps) as the legs release endorthins and a load of testosterone when worked, this is crucial for building any type of muscle.
My diet is utter shit but I manage to get at least 100-150g of protien a day and I keep myself hydrated.