I agree heavily with the above post and the shit house diet section...
It always seema people tryibg to lose weight underball how many cals are in their food and wonder why they dont lose weight or even get fatter and guys tryibg to add muscle size/put on weight think that 2 pints of semi skim milk, 2 chicken breasts, 100 g brown rice, 2 slices of toast and a back of penuts is 4000 caloriesand hits their 1.6-1.8 g of prot per kg of bw target...

Currwntly coaching a lad who says he eats everything he sees, stuffs his face, trains 4x a week and rests 3x a week 8 hrs sleep eats in a 500 surplus everyday etc and iabt gaining weight. I just flat out said you arent eating in a surplus you are overeatimating everything.

HI calculated to put hia bosy in a decent anabolic state he'd have to eat 4500 kcals of food preferably a 60 c 20 p 20 f %age macros and get 1.6.1.8g of complete protwins a day... So about 155 g prot a day..

I told him coubt everything you eat for 3 daya. Dont put it in ur mouth unless you have writted it down somewhere how.many kcals and its.macros
he then sent it to.me

Averaged 3600 kcals a day... Highest being 3900...
He ws under the.misconception that he beeded 300 g of prot a day to grow so all he really ate was fiah chicken beef etc hardly any carba lol
Told him that is stupid
he is now eating