Many people are confused when it comes to adding up their total calories, so I’m writing this guide as a way to simplify things for you.
Starchy carbs shown in the second column are higher in carb content and are great for replacing glycogen from working out. More specifically, during lifting and after lifting your body can utilize simple sugars, and actually prefers them because they are easier to digest. Fats on the other hand, are more than double the calorie amount as protein and carbs, and contain 9 calories per gram. The more accurate and precise of the two methods I’ll describe, weighing your food can be an excellent way to help you count calories. Measuring cups are another tool to use when wanting to count carbs such as rice, potatoes and pasta.
Before you assembled your feast though, you weighed and measured everything to make sure you hit your calorie amount. You’ve measured the amounts, but how do you know how many calories and grams of each macro you’ve got?
Well if we refer to our chart for protein above, we see that lean protein sources generally have 6 grams of protein per 1 oz of weight. You won’t really need to count the veggies towards your calorie allotment because of the low calorie content and high fiber.
The less accurate of the two methods, using the eyeball method can still be used with great success.
Fortunately, Precision Nutrition came out with a portion size guide that many of their clients use with great success. These are just starting points but should give you an idea of what your plate will look like using your hand as a calorie guide. If you are aiming to lose body fat, start with these recommendations and track your body weight over the course of 1-2 weeks. If muscle gain is your goal, start here and adjust up if your weight doesn’t increase slowly. I actually like to use both of these methods, alternating them depending on the phase of dieting I’m doing.
For instance, my online coaching client, Scott, has used a more precise method in his first 4 weeks of training with me.


Scott is a professor at the college level and has worked his tail off to get into better shape.
Another online client of mine has lost over 10% body-fat and is down 25 pounds since we started working together. A good friend, former co-worker, and online client of mine actually used both methods with success during his cutting phase.
Being a client of mine also requires consistency and unwavering dedication to the end goal. If you truly want to make a change to your physique, then you’ll do what is necessary to achieve that. Regardless of whether you’re looking to blast away fat, or pack on pounds of muscle, your overall food intake matters above all else. Without calories, you won’t be able to do daily activities like lifting weights, driving to work, or climbing Mount Everest. They can most certainly be eaten, but you will need to count them as protein and carbs, and sometimes fat if they contain a significant amount. This means they are very low calorie and contain fiber, so counting them towards your daily calories is not really necessary. It’s important to keep your fat intake in check because they are so easy to over consume. I prefer to use cooked measurements of these, mainly rice and pasta because it’s easiest this way. Your portion sizes and amount of each macro will differ depending on overall calories needs and individual goals. You’ll simply use your hand as a guide and adjust your portion sizes depending on your goals and what your weight is doing. If your weight is not going down, simply reduce your portion of carbs or fats slightly and see what your body does.
A typical diet may last anywhere from 4-12 weeks depending on the amount of body fat you’d like to lose. So far he’s down 10 pounds and as far as his body fat, well you can see the drastic difference already.
Method 2 is great for maintenance because you can still apply the principles to slowly lose body fat, the changes just won’t be as rapid.


Most of the time Shanti prepared his foods and measured things out to stay as close to the plan as possible.
While consuming loads of sugar throughout the day is probably not the best practice if you’re looking to shed body fat or get into great shape, simple carbs can be used at specific times to provide benefit. The amount of fat you eat will be dependent on how many calories are left after you account for protein and carb needs. To maximize your fat loss, you may as well be as accurate as you possibly can so that your diet doesn’t take 20 weeks when you could have achieved the same amount of fat loss in 8 weeks by being more precise.
It is still possible to slowly lose body fat during this time, but the idea is to keep your bodyweight stable so your body can adjust to it’s new weight after a cut or mass phase.
Other times when he found himself out to dinner or in a social setting, he utilized method 2 as a guide for portions to stay on track. Have some of these basic healthy staples in your pantry and you can whip together an energizing meal that is low in salt and high in nutrition. Fats have the least affect on body composition, so there’s no need to eat tons and tons of fat.
Uncooked rice compared to cooked rice will have a different weight on the scale due to water absorption after cooking, so using measuring cups for cooked amounts is recommended.
For those that still want great results without as much precision, eyeballing it can be a useful tool. She’s been working hard for over a year now and is infinitely stronger now, all while weighing 25 pounds less.
The food was packed by meal so it was easy to sort it out according to the printed menu provided. The non-perishable snacks and desserts were in a separate box located within the main package.



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