I'm 39 year old man that has lost 75lbs (243lbs - 168lbs) four years ago by cutting calories, and keeping it off since. I've lifted heavy weights since then and now gained muscle - I'm about 183lbs now and 12% body fat. I'm on a new exercise program and go t the gym 4 times a week, so that I can gain more muscle and get down to 11% body fat.

My diet has been high protein - the recommendation is 1.5 gram for every lb you weigh if you are trying gain muscle, so I intake 300 grams of protein daily (at least I try to) and low fat, calories about 3,000 daily.

Lots of the following:
Egg whites - Boiled or scrambled - 8g protein, 0 fat.
Fage 0% or nonfat greek yogurt - plain (nothing added) 18g protein per cup, 0 fat.
Wheat bread - with Strawberry preserves for me :)
Grilled chicken
Optimum Nutrition Whey Protein shakes - very lean, high protein.
Black beans
Brown Rice

Don't forget the Veggies!

Vices:
Coffee!

This is me!

Keep on Keepin' on. :)