Precision Nutrition » Calorie Control Guide For Men and Women
Here's the tl;dr
See if that works for you. Adjust as you go.For men:
2 palms of protein dense foods with each meal;
2 fists of vegetables with each meal;
2 cupped hands of carb dense foods if including extra carbs;
2 entire thumbs of fat dense foods if including extra fats.
1 palm of protein dense foods with each meal;
1 fist of vegetables with each meal;
1 cupped hand of carb dense foods if including extra carbs;
1 entire thumb of fat dense foods if including extra fats.
Female, 5'3", 50, Starting weight: 163lbs. Current weight: 135 (more or less).
I can squat 187.5lbs, press 75lbs and deadlift 200lbs
Yes, the real Dirk.
I went to the market last night and I felt like I had x ray vision glasses on. I mean, I saw the foods like I have never seen them before.
I watched "King Corn" a while back and was disgusted by what became of all those beautiful rows of corn....Hawaiian Punch...Lollipops....Candy Corn.
It was a great expose' on something I had no idea was happening.
Get busy Groking or get busy dying. That's damn right!
The supermarket experience will become horrifying.
It literally skeeves me the hell out to see what people eat, and worse, what they feed their children.
Breakfast: 3-4 eggs cooked in bacon fat,1/4-1/2lb sausage/bacon,2oz cheese,3tbsp salsa and half an avocado
Lunch: 10oz tuna, the other half of the avocado,3-4 cups salad/veggie, olive oil or mayo for dressing(3 tbsp avg.) and 1/2 cup shredded cheese
Dinner: 16-20oz beef,pork,chicken,etc., usually beef or pork(I always eat all the fat), 3-4 more cups of veg.,2-3 tbsp fat(butter,evoo or coconut oil
Snacks: 4-6oz nuts/peanuts, 2-4oz cheese(in addition to the cheese from breakfast and lunch)and 2-3 hard boiled eggs
Beverages: 80-100oz water, occasional liquor/sugar and calorie free mixer
I am a 5'8" male that gets moderate exercise. I have not done the math but I'm pretty sure I was carrying a calorie surplus as apposed to a deficit and still losing lots of weight. Taking the initial 10-15 pounds of water weight loss into account that is still 65-70lbs that I know was not water. Maybe I'm wrong. Who wants to volunteer to add up the calories? All I know is I lost weight eating a lot of food.
Last edited by whitebear; 02-08-2013 at 12:57 PM.
First I replaced the margarine and industrial seed oils with butter, coconut oil, olive oil, and animal fats. I use fat liberally for cooking and salads, but dont add much more to my diet on purpose except for looking for more ways to eat avocado (ok maybe I eat butter straight from the dish sometimes.)
Then I cut out wheat, corn and soy and all prepared foods made from them in any form. That will take care of about 90% of what you were eating before.
We already eat grass fed beef and wild game, so I just started cooking it more, and eating grocery store chicken and pork less.
All our eggs are family raised and pastured. I know where they come from.
I always ate veggies and fruit. Now I eat more veggies, and probably the same or less fruit (depending on the season).
We eat at home most of the time. No fast food. When I do eat out its ethnic and authentic.
I started off snacking on nuts and cheese and such, but found out pretty quick that I don't need it. I'd rather wait until I'm hungry and eat something substantial and awesome. I won't deny cooking up a steak for myself for lunch while the rest of the fam is at school or work.
Planning food is essential to this way of eating. Planning your food is not the same as obsessing about food. I really dont get cravings. More often I spend half the day with my mouth watering thinking about the fantastic meal I'll be making later.
Well just last night on an news talk show someone said that 36% of americans are obese. Not overweight, but obese. If that's not scary enough I don't know what is. Obviously something has gone wrong somewhere over the last 30 years or so.
It gets very confusing when reading diet advice on the web. This forum alone is a good example. Watch calories, eat till you are full, low carb is the way to go, no it will mess up your hormones eat your sugar and plenty of starch or only potatoes for weeks on end etc......Gives me a headache sometimes.
Here's my opinion for whatever it's worth.
Go ketogenic, very low carb for a couple of weeks or so. Just eat fats, proteins and a little bit of vegetable carbs. It will regulate your apetite and help you rid of sugar cravings.
Then after a while just eat any primal foods that you like, not necessarily that low carb anymore. Eat, sleep, move around a lot. Repeat.