I started working out again about 1.5-2 years ago. I wanted to build more muscle, so I tried to increase my protein intake to around 35-40% of my daily calories. Real peanut butter would have been nice, but it’s hard to find here, so I had to be pretty sparing with the partially hydrogenated Skippy-type stuff. I tried snacking on beef jerky or pieces of cold chicken breast that I’d prepared earlier along with some fruits and vegetables. Luckily, I love plain celery and carrots; also great with a little miso for flavor.
I went back to the eating patterns I had when I was doing sports in school: eating lots of small meals throughout the day, up to 6 times or so. I was rarely very hungry for my last meal, which ended up being a bit later in the evening and smaller than normal because I’d usually snacked at what would have been my usual dinner time. I’d eat right after my workout. If you’re going to have a high-sugar snack, that’s the time to do it, by the way. Works as a reward and as a way to get some carbs back in your system at a time when your body craves it, and therefore will be using it immediately rather than storing it.
My total calories remained about the same, but because I’d increased protein, cut my fat slightly (about 5% or so, I estimate) and never had a blood sugar drop or actually got very hungry, I lost weight. Weight lifting helped a lot. I started light to get myself ready for heavy lifting. When I eventually started on serious training with heavier weights and lower reps I dropped weight dramatically. More muscle mass used up a lot of calories. I actually eat more now than I did when I was overweight.