When you order a steak at a restaurant and the menu provides the weight of the steak, for example a 225 gram sirloin (or approximately 8 oz.), when you want to enter that meal to track it you need to remember that provided weight is for 250 grams RAW.
Estimating your portions goes a long way and the more consistently you weigh and measure your food the better you get at eyeballing what ~150 grams of rice and ~200 grams of chicken looks like. This becomes super beneficial when you don’t have the opportunity to weigh your food or if you don’t want to be that person who brings their food scale into the restaurant.
It’s a great idea to look out for future you who will inadvertently end up in a situation where you’re out of food and need a quick macro friendly meal on a “rainy” day (both literally and figuratively.)
This past Wednesday I had the opportunity to do my first ever LIVE cooking show with the Barbell Shrugged Podcast over a Zoom call from my kitchen.
Standard Western style diets are very high in pro-inflammatory omega-6’s yet low in anti-inflammatory omega-3’s – sometimes in upwards of a 20:1 ratio.
From the perspective of macronutrient distribution (especially protein) most yogurt kinda sucks…but not when you do this!
Stop running out of prepped meat by Wednesday at lunch! All it takes is a little planning and some quick math to figure out exactly how much you should buy.
Willpower is largely overrated. Knowledge is your key to success. With this knowledge you can understand how strategic implementation of “unhealthy” or “flexible” foods as I prefer to call them bolster overall adherence ultimately paving the path to your goals.
Here is a sweet little graphic I put together consisting the most common foods I choose to eat semi-regularly (provided I can find them.) I even included my preferred plant based primary protein source.
There is no magic amount of daily calories you should be eating to be “X” weight or the best macronutrient ratio for accomplishing “X”.
