that back development is darn impressive, and so is the waistline reduction. you are leaning out quite a bit.

Ah, just foolin. You look great Richard. And I understand the comment about the booze. To be honest, I think I drink more now after 12 months on EF/paleo than I did before. I think I must be satisfying a craving for sugars, hence my taste for sweet wines. I know that on a recent 3 week trip from home, where I broke my daily routine of 2-4 glasses of wine, that I lost six pounds! And I didn't work out too much during those 3 weeks either. Getting away from the wine (and probably dark chocolate too!) was very good at disrupting an energy equilibrium that I had reached (and we know from De Vany that equilibria are, counter-intuitively, bad for health).

But it's hard to drop the booze. Wish I knew what else to say to help both you and me.

Nice & short too.

I'm going to link them up in my next link roundup, in case not everyone knows they're out there.

We're at our cabin in the mountains and tomorrow I plan to do an improvised workout using protruding areas of the cabin, trees, fallen wood, boulder and so on. Perhaps I have the wife shoot some vid.

I would love to get some sprints in. Played frisbee at the beach last weekend and also had junk for lunch (burger w/ bun and chips) but didn't seem to gain anything like I normally would. Also going to move my lifting sessions towards heavier weights and shorter sets after this phase is over. I think another part of the problem is I still can't figure out who to believe on how much protein I need to build/keep muscle.

At any rate, I doubt one meal, no matter how bad, would do much to derail a person's longer timeframe progress.

I rarely cheat with food. Alcohol? Another story, and I'm sure my love of scotch has slowed my progress considerably.

Oh, well…

Well, I do exercise, and other than 4-6 rounds of 15 second all-out sprints every coupla weeks, I exercise only one hour per week at most, sometimes less. I do it in two sessions of 30 minutes, but quite often I stop at 20-25 minutes, 'cause it's plenty, and then, every few weeks I'll skip a session and every few months I'll take a whole week off.

But, I think one can get lean on a paleo diet without any _formal_ exercise.

Question for you – I noticed that on the twitter pics of Paleo food you had photos of an Indian cheat meal you had with nan and rice. The date was about a week ago, which is only a short time before you have reached a new low?

I was curious what effect cheats had on your weight progress. I know that for some people having a high carb meal once and a while or even once a week speeds up their weight loss. Unfortunately doesn't seem to work that way for me – takes me a whole week at least to get rid of the carb bloat and it doesn't result in more weight loss below what I was before the cheat.

Anyways just curious to know what your experience has been as I know you have been honest about eating grains once in a while.