Remember that my perspective is that of a keen beginner where i have a sound knowledge of core physiology but realtively poor knowledge of muscle/bone/tendon stuff and my knowledge of dietetics is 1.clinical baed and 2. Very out of date.
I am in no position to be saying 'do this or do that' that would be totally arrogant of me , best i can say is comment on what i have done and what seems to work for me.
Although i started in on the whole 'sort myself out' over 18 months ago i have only been training with weights since february this year, the insights have come in very fast but i do wish that i had done this years ago.
I am quite frankly stunned that my body (and mind) are reacting so positively to lifting weights having hated sports much earlier in life.
What i have done is made a series of progressive changes over the 18 months, first just stopped driving everywhere and got walking, stopped snacking incessantly on high carb stuff while working excessive extra hours in my job. It was only about 8 months in that i started doing some running and a year before i 'discovered' weights.
My own thoughts about diet are :
It has to work for you--i for instance detest oatmeal which is almost heresy around here !
The latest word (TC luoma) article is something that my physiology had me suspecting is that lots of frequent small meals may be completely wrong in terms of insulin response--completely fascinating subject and has had me in the medical library trying to track that idea down.
Equally on a workout/training programme :
It has to work for you, it might be superdooper for somebody else and make no sense whatsoever for you. Early on one of the T Na editors advised me to stay away from a lot of the stuff (hypertrophy)simply because it was aimed at something i just didn't need.
I for one really enjoy Dan Johns work although it gets nary a mention around here.
Of the current diet approaches that people use : paleo seems to make a lot of sense in that it's all pretty lean and clean and stuff that we evolved with--except that i am happy with dairy like cottage cheese. I don't agree with all of the paleo claims from what i know of bushcraft but that's a different story.
Getting a decent amount of protein with every meal makes a load of sense as that definitely suppresses hunger whereas high carb seems to create hunger.
Equally (and in opposition) my observation from experience is that being well fuelled up almost guarantees me a stronger workout, so carbs are essential there.
At the moment i can't see the physiological sense in the whole 'bulk and cut' deal either, just doesn't make sense to me to pile on fat and then try to lose it ! but then i'm not trying to be a body builder.