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@Christhomas
After years of winging my diet I have finally sat down and worked out what I need to survive then lose fat and then be full of energy for the weekend.
I have created a quick spreadsheet of all the food I eat (creature of habit) and listed the protein, carb and fat (split sats) in grams per portion (Macros). If you wish you can then calc calories by using the theory that 1g Protein = 4 Cals, 1g Carb = 4 Cals and 1g Fat = 9 Cals.
By using online calculators I now know my metabolic and fat loss macros.
In summary I was not eating anywhere near enough of the correct food groups to hit my ideal fat levels. I followed the similar opinions of many on here and avioded fat as much as possible. However realistically you need to program your body to burn fat in order to lose it. I now eat my fats pre-workout and results have been good. When I say fats I mean nuts, peanut butter, seeds, oily fish etc.
I am now much more aware of what I should be eating and actually on my metabolic days I seem to be eating all day. In three weeks of starting this I have dropped 1.5 KGs and can start to see more definition.
The spreadsheet took an hour of searching the cupboards and it was done. I follow this strictly Mon-Fri and more ad-hoc on the weekend but stay aware.
Typical metabolic day
Almonds (25g) 5.1 2.4 13.3 1.1
Peanut Butter (25g) 7.5 3 12 4.1
Egg White 3.6 0.24 0.06 0
Egg White 3.6 0.24 0.06 0
Tuna (Tin) 22.6 0 0.5 0.3
Frozen Veg Pack 3.5 11.2 1.6 0.3
Almonds (25g) 5.1 2.4 13.3 1.1
USN Shake (150g) 50 78 2 0
Frozen Veg Pack 3.5 11.2 1.6 0.3
Frozen Veg Pack 3.5 11.2 1.6 0.3
Chicken Breast (Half) 26.5 0 3.07 0.5
Sweet Potato (100g) 1.6 20 0 0
Natural Yoghurt (1/3 Pot) 6.3 9.5 0.1 0.1
Summerberries (80g) 0.8 4.2 0 0
Porridge (27g) 9.3 24.7 5 2.3
Protein Shake (30g) 18.2 9 1.1 0
Total 205.1 301.52 67.25 15.3
Calories 820.4 1206.08 605.25 2631.73
Anyone else take this approach?