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Thanks TALO. The only question I do have is if I am trying to cut fat, meaning lose my belly and bitch tits, what should my carb or calorie count look like for 187lbs??

Many different ways to do it man.

You could cut carbs totally.
You could cut to 100g a day or 200g a day or 300g a day etc....
You could cycle your carbs.

You have to play around with it....If you cut your carbs, you will want to increase your protein, so that your calories are up there...I'm guess but keep them around 1600 - 2000. Everyone is different....The best way is to write down EVERYTHING you eat for a week so that you know what your maintaince calories are. (you don't want to lose or gain weight) Then takes away 100 cals a week untill you've got it.

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Ok, thanks this gives me some good ideas to go with. Appreciate your help. I suppose there are ways to count calories, I have never done that before, I suppose I will try to hunt the forum to see if I can figure out how to count the calories and grams of fat and protien.

Here is a sample; (calories are the numbers)

2000 calories
1000 calories protein/fat
1000 calories carbs

Breakfast:
2 oz (dry measurement) Oatmeal, Sunny Boy or cream of wheat 200
½ cup skim milk 45
4 egg whites (veggies: onion, celery, peppers) 68

Snack:
1 scoop Whey Powder or ¾ cup diet yogourt or 6 oz 1% or no fat
cottage cheese 117
1 cup strawberries or ½ banana or 2/3 cup blueberries 50

Lunch:
¾ cups cooked rice or 5 oz potato or 1 tortilla 163
8 oz chicken breast or 8 oz eye of round or 8.5 oz turkey breast 392
½ cup peas or 2/3 cup mixed vegetables or 1/3 cup corn 60

Snack
2/3 cup diet yogourt or 3 oz tuna 100
2 cups salad ( vinegar) or 2 oz carrots 20

Supper:
½ cups rice or 4 oz potato or 2/3 cup yam or 1/2 cup kidney beans 109
8 oz chicken breast or 8 oz eye of round or 9 oz halibut 392
6 oz carrot or 3 cups salad + 2 T No fat Salad Dressing 60


Snack:
1.5 oz cereal 150
½ cup skim milk 45
1/3 cup blueberries 30
OR: 1 cup diet yogourt
1 1/2 cup strawberries or ½ cup blueberries

OR: 10 cup low fat or air popped popcorn

FOOD LIST

1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
CARBOYHYDRATES

Cereal: (low in fat and sugars) Calories

1 oz (dry) Oatmeal 100
1 oz Shredded Wheat 100
1 oz Rice Krispies 100
1 oz Corn Flakes 100
1 oz Special K 100
1 oz Crispex 100
1 oz Grape Nut Flakes 110
2 cups Puffed Wheat 110
1/3 cup Bran Buds 70
1 oz Cream of Wheat 100
1 oz Red River 100

Bread:

1 Slice Whole Wheat Bread 70
1 Slice Rye Bread 70
1 Whole Wheat Pita 150
1 Bagel 250
1 Slice Pumpernickel Bread 80
1 Tortilla 150

Fruit:

1 cup raspberries 61
banana 100
apple 81
orange 62
½ cantaloupe 94
1 cup honeydew melon 55
1 cup strawberries 55
½ cup grapes 57
½ grapefruit 46
peach 37
1 cup blueberries 82
1 kiwi 46
1 cup watermelon 50
4 oz pineapple 50
1 pear 100
½ cup apple sauce 50
3 medium apricots 60
1 cup cherries 90
5 oz papaya 70
1 lemon 15

Vegetables:
Starches:
1 cup mixed vegetables 80
½ cup corn 80
½ cup peas 60
4 oz oriental vegetables 43
4 oz potato 119
1 cup yam 158
1 cup cooked rice 218
6 oz edible pea pods 70
½ cup cooked lentils 115
1 cup parsnip 120
1 cup cooked barley 193
½ cup kidney beans 100
½ cup navy beans ` 110
½ cup black beans 100
½ cup cooked couscous 100
1 T MCT oil 120

Vegetables:
Fibrous:

3 oz green beans 25
3 oz broccoli 25
3 oz carrot 30
3 oz cauliflower 25
1 cup turnip 28
1/2 cup beets 26
4 spears asparagus 13
½ cup zucchini 14
1 cup salad 10
½ cup cucumber 7
½ cup alfalfa sprouts 5
½ cup tomato 19
½ cup mushrooms 9
½ cup acorn squash (boiled) 42
4 oz brussel sprouts 45
½ cup butternut squash 41
½ cup green onions 20
½ cup white onions 30
5 oz peppers 30
½ cup pumpkin 40
½ cup canned tomatoes 25
3 oz leek 50


PROTEIN

1 cup skim milk (1/2 carbs / ½ protein) 90
1 cup no fat soya milk (1/2 carbs / ½ protein) 110
4 oz chicken breast 196
4 oz turkey breast 178
4 oz tuna (water packed) 140
6 egg whites (17 cal/white) 102
½ cup egg beater 130
4 oz steamed shrimp 112
4 oz halibut 159
4 oz sole 90
4 oz eye of round 200
4 oz extra lean ground beef 264
4 oz 1 % or no fat cottage cheese 80
1 cup diet yogourt (aspartame sweetened ½ carbs / ½ protein) 150
1 slice No Fat Cheese 32
1 Scoop Whey Gourmet Protein Powder 117
1 Scoop Whey Cooler 80
1 pouch Whey Gourmet Pudding 200
4 oz lobster 111
4 oz haddock 127
4 oz bison 162
4 oz elk 166
4 oz Deli Chicken 100
4 oz Canned Chicken breast 120
4 oz orange roughy 101
4 oz cod 119
4 oz perch 133
3 oz imitation crab 80


SNACKING FOODS/CONDIMENTS:

1 Tablespoon salsa 6
2 Tablespoons no-fat sour cream 18
1 Tablespoon fat free salad dressing 15
1 Teaspoon ultra-light mayonnaise 19
1 Teaspoon mustard 8
1 T Carb Option Ketchup (splenda sweetened) 5
1 T Carb Option Steak Sauce (splenda sweetened) 5
1 T Carb Option Barbeque Sauce (splenda sweetened) 6
5 cups airpopped popcorn 110
3 cups microwave light popcorn 57
1 oz pretzels 110
22 baked tortilla 114
1 large plain rice cake 35
7 mini rice cakes 55
1 cup diet Jello 7
1 Fat Free Aspartame sweetened Fudgsicle 45
Mrs. Dash
Molly McButter
Vinegar + brown sugar twin = salad dressing
Equal or sugar twin
Cinnamon
Spices: curry, dill, oregano, garlic, onion, cayenne etc.
Diet pop, crystal light
Tea and coffee
No-fat coffee creamer (Safeway brand)


*All foods are COOKED WEIGHT (vegetables are measured how they are eaten) Cereal is measured by raw weight then cooked if it is a hot cereal.

FORMULA TO CALCULATE CALORIES

Calorie given divided by calorie of item wanted multiplied by the ounce
Example: 4 oz of chicken is given at 196 calories but you want to have tuna instead which is 140 calories for 4 oz. The formula would be 196 divided by 140 x 4 oz (measurement of the tuna) = 5.6 oz of tuna instead of 4 oz chicken.

Talo, all I can say is THANK YOU!! MUCH APPRECIATED!! Off to get my sh*t together now.

Good luck!