My typical PB diet from January 1st to May 1st was CW led. Wheat bread (real not corn syrup colored), sweet potatoes, oatmeal, lean proteins, veggies, and fruit. Alcohol only twice between Jan to May. 5-6 meals a day with a 1000 cal a day deficit built in. Exercise included 6 days of cardio at my peak 45 minutes a day. Monday thru Saturday. Mon, Wed, and Fri I did 30 mins of strength training before the cardio. Sunday I rested. Every Saturday was "spike" day. Purposely ate 1500-2000 cals over my daily allotment with things I didn't eat every day to "jar" the system and keep it from going into starvation mode. It worked for a while and then I got stuck for over 3 weeks at the same weight or a pound or so more. Soon as I started PB I went back to losing 2-3 pounds a week!