Tips on counting portions?

[iced earth]

With the help of Mr.X I am about to start my diet, I have been sitting in front of my computer trying to get my food to add up, but I can't seem to get it going. My question is how do you guys/girls get the right amount (eg.)of calories and fat to add up per meal without adding more carbs or protein?
Is there any advice on how to get this right? Thanks. Below are the calculations worked out for me by Mr.X


BMR (fat-loss) - 195 x 11= 2145
diet: 50%protein/20%carbs/30% fat
Daily: 1072 cal from protein/ 429cal from carbs/ 643 cal from fat
Daily: 269g protein/100g carbs/72 g fat
PER MEAL -consider 6 meals-: 45g protein/17g carbs/12g fat

 

[Tagio]

go to fitday.com and register and you can enter the foods you eat and it will keep track of your calories, macronutrient ratios and stuff. As for getting the right ratios, you know that olive oil is pure fat, tuna in water is almost all protein, so is chicken breast, oats are mostly carbs with a bit of protein and fat, etc. so just use your intuitiong to think of some combinations of foods and then enter them on fitday to see if they fit your needs.

for instance I think lean chicken breast fried in a little olive oil with a third-cup of beans might be possible. or onions or another veggie.

a food scale is a good idea too.

 

[Mr.X]

With the help of Mr.X I am about to start my diet, I have been sitting in front of my computer trying to get my food to add up, but I can't seem to get it going. My question is how do you guys/girls get the right amount (eg.)of calories and fat to add up per meal without adding more carbs or protein?
Is there any advice on how to get this right? Thanks. Below are the calculations worked out for me by Mr.X


BMR (fat-loss) - 195 x 11= 2145
diet: 50%protein/20%carbs/30% fat
Daily: 1072 cal from protein/ 429cal from carbs/ 643 cal from fat
Daily: 269g protein/100g carbs/72 g fat
PER MEAL -consider 6 meals-: 45g protein/17g carbs/12g fat

I used a digital food scale and a calorie counting webiste:
http://elitefitness.com/articledata/calorie.html

It's much easier and very accurate, for mostly you weigh your food and record it, no head pains required

On a side note, a cheap $5 scale would be fine too.....

Mr.X

 

[iced earth]

Thanks!

Happy New Year!

 

[iced earth]

Thanks!

Happy New Year!