Dang, if you wanna keep it, it's got to be a lifestyle change !!! 20mins a few days a week of, 5 sets of 5 lifting heavy and slow is what i do. Mostly upper body stuff on my end. Lift a day, take a day off, life a day take one off, etc etc. And yea im around the same, 3500 calories a day plus vitamins. It's getting me a pound every other week which isn't bad at all for me. My strenght has tripled though in the last 3 months. Im dong a 15 down to 1 then back up to 15 pushup program, 5 sets of 5 pullups, curls, chest flys and presses and that's about it. The pullups is where i am getting the biggest strength gains i can tell you that. I don't have a lot of weights at my disposal yet so i use my body weight to train a lot for now. Going to invest in a nice bench soon. I been buying some pretty nice weights up till now so they cost a little bit.