I am in the top 5% of fitness of those above 30. My weight has been consistent for more than 12 years. I have more muscle today than I did 12 years ago.

Frankly, I have never followed any diet. I simply limit my carbohydrates to a level that matches my physical activity. I eat about 1 gram of protein per pound of bodyweight and limit fats. I lift weight three times and try to run about 2 times and it works.

All those micro-managed diet programs have never worked for me. The main thing is to enjoy your workout and to enjoy the fitness lifestyle.