I'm just the average person when not working out....running errands, housework. But I should mention that I'm a night shift worker(7p-7a) 3x plus/week and my eat/sleep schedule is a bit crazy. I always go to the gym as soon as I get up in the morning and usually right when I get out of work in the AM.
During cardio, my HR is pretty much in the 135-140 range. I change up the levels on the treadmill to maintain this range.
As far as my diet, I do eat most things that the family eats just in smaller portions and I supplement daily with a muscle milk lite protein drink in the morning and at night. The diet consists of a lot of chicken/fish/veggies. Not so many breads or high fat foods.