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Bear in mind you don't have to start perfect, just pick something (eg, stop drinking calories, then a few weeks after you reduce junk food...) Don't try to get it perfect in one go, lots of little habits need to perhaps change.
I've lost over half a stone just by cutting out sugar/sweet treats, eating less refined carbs, and drinking booze less frequently
My abs are almost out of hiding :D
enjamin
"So, are you saying 2gram per Kg per day? So, if I'm 71 kg I should be eating ~140gr of protein a day?"
Yep :)
Macros are iMHO quite irrelevant until you get the basics sorted.
Which are 90% no junk, get enough protein & fish oil or other omegas & perhaps a multivit.
Perhaps this approach works for you?
http://www.precisionnutrition.com/workout-nutrition-infographic
Bear in mind you don't have to start perfect, just pick something (eg, stop drinking calories, then a few weeks after you reduce junk food...) Don't try to get it perfect in one go, lots of little habits need to perhaps change.
Easy lean protein food are:
Fage 0% Yoghurt for protein
Tuna and other tinned fish
Pre-cooked chicken breast
Whey if so inclined
Easy snacks are
Nuts for packing (portion sizes are on pack)
Fruits
Easy cupboard foods are
Porridge
Nuts again
Tinned stuff
Easy store carbs are
Rice
Oats
Lentils (also high protein them things but cook a bit longer)
Beans (dry need soaked, tinned don't and can be microwaved then)
Potatoes/Sweet potatoes keep for a week or so, but SP are yummy.
If you have a fridge at work fill it for the week, and bring fruit/nuts.