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• Follow a meat-based paleodiet. Get NeanderThin!
• Weightlift 4 times a week (split body -- 30-40 min per day max) + abs only 2 times a week. Workouts are done first thing in the morning *before* the first meal.
• Integrate some sort of meditation/breathing practice. Practice NeanderZen.

Here's an example split body routine (only 30-40min max -- only each body part once a week):

• Mon: pecs/tris
• Tue: abs
• Wed: hams/calves
• Thu: lats/delts/bis
• Fri: abs
• Sat: quads
• Sun: stretching/breathing/flexing

Here's an example day's schedule and diet:

• Wake up: drink some green tea.
• Workout: heavy weights -- selected body parts.
• First meal right after workout: 3/4 lb chicken breast + 1 cup chopped green pepper and tomatoes.
• Mid morning meal: 3/4 lb steak + 1/2 sliced peach.
• Lunch: 3/4 lb pork loin + 1 cup chopped onions and cucumber.
• Early Dinner: 3/4 lb mix of steak + 1/2 squash.
• Later dinner: 3/4 lb chicken + 1/2 cup blueberries.

More information on paleo-nutrition can be found by reading the PaleoFOOD mailing list.