#### Portion Sizes & Grams

• Is there an exact/or at least an estimate of how many grams of proteins/carbs is equal to a "portion" size?

For instance...does 30 grams of Carbs equal 1 "portion" size of Carbs in BFL?  I kind of need an idea, because without a close measurement, I feel at a loss for how to measure my portion sizes when it comes to putting together a sandwich (ie: once I add the bread, meat, cheese, and mustard how much do my carbs add up in comparison to how much protein I have) or some other meal.  If anyone can help me with this I'd really appreciate it!

• 25-30g of protein or carbs is about one portion

I stick to the rule of 1g per pound of body weight.

So lets say 180 lbs = 180 grams

Divided into 6 equal meals

180/6 = 30g

I am glad to see another "20 something" doing the challenge.

Bryan

“"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”

http://thisisbryanok.blogspot.com/

• Ok so going by the book Bill Phillips tells us NOT to over think it.  Just 1 portion of protein about the size of your fist/palm and 1 portion of carbs about the size of your fist, then add a vegetable to at least 2 meals a day!  His advice is that if you do this you pretty much can't go wrong.  I did this for the first 3-4 weeks and it DID work, but like most of us you want to feel a little more in control.

So that being said I think most people (or at least the women) go by the 20/20 rule.  Each meal should consist of approximately 20g P and 20g C.

HTH!!  :-)

• Why I disagree with the 20g rule (unless you are just really small)

Protein and Carbs have 4 calories per gram.

20g x 6 meals = 120g

120g x 4 calories = 480 calories.

This means between carbs and protein you are only getting 960 calories!

RMR (Resting Metabolic Rate) or BMR (Basal Metabolic Rate) is the number or calories your body would burn if you just lay in bed all day.

www.bmi-calculator.net/bmr-calculator

For example (like above) lets use a 5'4" 180 lb female 35 year old.

Using the calculator on the website above BMR = 1574.3.

That means that in order for the body to get its minimum number of calories (excluding exercise) you would need 615 more calories for the day.

Other than protein and carbs there is one more macronutrient: Fat

Fat has 9 calories per gram.

615 calories divided by 9 = 68g of fat!

The ideal Marconutrient ratio for BFL is 40/40/20 (Protein/Carbs/Fat)

So at 1500 Cals:

150g Carbs

150g Protein

33g Fat (Make sure it is essential healthy fats and Omega 3s)

At 1200 Cals (Never consume less that this)

120g Carbs

120g Protein

27g Fat

Lets looks at a Myoplex Lite...

170 Calories

2g Fat

20g Carbs

20g Protein

If you drank 6 a day

1020 cals

120g carbs

120g of protein

Anything under 1200 cals a day is considered a VLCD (Very Low Calorie Diet)

You should get 1200-1500 calories a day maybe more when you are in an active weightloss exercise routine.

The more you weight the more calories you can consume and still lose weight.

I dont think I even made a good point.

Oh well!

Bryan

“"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”

http://thisisbryanok.blogspot.com/

• hmmm too complicated - i am literally scratching my head to understand all this.

• Yeah me too, information overload for my brain hehe!!  All I know is I go by the basic 20/20 rule and I know I get a minimum of 1500 C a day WAY more than 960 ... I think that math isn't correct, there is more too food than just carbs and protein.  ;-)

• My point is that the fist/palm method is the way to go! If you start counting it can get complicated fast and protein requirements vary with body weight and gender. A one size fits all 20/20 rule is not really valid.

There are 3 macronutrients: Carbs, Protein, and Fat!

Micronutrients are like viatmins and minerals

Empty calories are ones that do not have anything listed above.

BFL is all about eating nutritionally dense foods.

So yes there is more to food than carbs and protein.

Bryan

“"Success is the sum of small efforts, repeated day in and day out..." - Robert J. Collier”

http://thisisbryanok.blogspot.com/

• Thanks for the responses!  Good info, and yes I am a person who likes control all around...if I'm going to do something I want to do it right and therefore get caught up in technicalities.  So thanks for the information.  I'll try not to be so literal on this. : )