3200 Calories a Day

Four years ago, I lost 50 pounds in four months.  It was pretty easy; eat little and run often.  I ran 2 to 3 miles a day and took up

tennis.  Eventually, I got tired of being skinny.  I started lifting weights seriously.  However, the diet available to me didn’t provide much in the way of protein.  I managed to put on about 10 pounds in 18 months without changing pant sizes.

My circumstances are different now, and so I wanted to experiment with a dramatic reversal of what I did for several years.  I all but eliminated my cardio, running no more than one mile at a time, and that only occasionally, just so I wouldn’t get out of breath walking up the stairs.  I also reduced the frequency of my workouts, from 5-6 a week to 3 to 4, and dramatically changed my approach.  Instead of 60 to 90 minute sessions, I do about 45 minutes.  Instead of 3 minute rests between sets, I do no more than 60 seconds, and I do 4 sets of 6-8 reps rather than 3 of 10 to 12.

I abandoned any attempt at restricting what I ate or drink, except to limit my intake between noon and 8pm.  This is called “intermittent fasting“.  I also leaned heavily towards paleo, usually eating meals consisting of meat and green vegetables.  I didn’t always stop eating at 8pm, I didn’t always stick with the paleo diet, and I ate breakfast on … Read the rest

Four years ago, I lost 50 pounds in four months.  It was pretty easy; eat little and run often.  I ran 2 to 3 miles a day and took up

tennis.  Eventually, I got tired of being skinny.  I started lifting weights seriously.  However, the diet available to me didn’t provide much in the way of protein.  I managed to put on about 10 pounds in 18 months without changing pant sizes.

My circumstances are different now, and so I wanted to experiment with a dramatic reversal of what I did for several years.  I all but eliminated my cardio, running no more than one mile at a time, and that only occasionally, just so I wouldn’t get out of breath walking up the stairs.  I also reduced the frequency of my workouts, from 5-6 a week to 3 to 4, and dramatically changed my approach.  Instead of 60 to 90 minute sessions, I do about 45 minutes.  Instead of 3 minute rests between sets, I do no more than 60 seconds, and I do 4 sets of 6-8 reps rather than 3 of 10 to 12.

I abandoned any attempt at restricting what I ate or drink, except to limit my intake between noon and 8pm.  This is called “intermittent fasting“.  I also leaned heavily towards paleo, usually eating meals consisting of meat and green vegetables.  I didn’t always stop eating at 8pm, I didn’t always stick with the paleo diet, and I ate breakfast on … Read the rest