I've lost 20lbs in the last 10 weeks by combing intense cardiovascular work with Ori Hofmekler's Warrior Diet. The diet calls for undereating (and exercise) during the day, and overeating at night. In other words, you eat one big meal a night. I know it is against everything we think we know about energy and metabolism, but there are more things at work here than just burning calories... you'll have to read the book and try it for yourself. I don't feel like explaining it anymore. Here's the bottom line all you people who think I'm crazy for eating the way I do - I have lost bodyfat and gained athletic performance in terms of strength and endurance!
As for my lifting, it has been primarily kettlebells for the last couple of months and I have been using the GS/kettlebell sport ranking charts as my barometer. What that means is I'm focused on long duration high rep sets. I jerked a 24kg bell 80/90 times today. My previous best was 75/75 (and that was done 20lbs ago, before starting the Warrior Diet... this latest set was done on an empty stomach and after running 3 miles on my lunch break). I've been keeping up with a few basic calisthenic exercises like push ups and pull ups (I actually PR'd the last three attempts at pull ups, - (11, 12 and I'm up to 13 reps now), but I average about 5 miles and 500 kettlebells swings a week; in addition to a steady diet of jerks, snatches and long cycle c&j.
The only heavy lifting I've done in the last month or so has been a 500lb farmers walk for a few runs. I have lost some limit strength with the drop in bodyweight but it pales in comparison to the gains I've experienced in other areas.
As for my activity levels, no one can tell me I've slowed my metabolism down by not eating during the day! I have more energy when I am not bogged down by a heavy breakfast and lunch. I've been extremely productive with mid day workouts, teaching classes, home projects, household chores and creative tasks at work and on the web.
Here's a sneak peak at a new web page I'm working on...