The best info and advice I have EVER come across!!!

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You know the man that writes that website, Steve, is on here, right?

Yeah, and I hear he's a real dweeb.

Yep. Total nerd.

Excellent thorough read and in terms very easy to understand for the beginner.

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Thanks for the kind words everyone. It means a lot as I wrote it for you. I do ask that if you haven't already, please share it on facebook, email, or whatever you use. I'd like this to be one of the foremost reference pieces for general dieting info on the net and the only way that will happen is if it's shared by folks like you.

I'd appreciate it and thanks again!

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bump..need to wait til tonight to read

Bump! Thanks!

Bump!

Thanks for this... it is a great resource!

Hi, there the site is great. Can I ask you a few Qs please? I just want to know if I have worked things out right for me.

Absolutely.

I read it top to bottom one day (productive day at work LOL) and it was a really good read!!

Thank you. Ok I'm 160 pounds want to get to 132. I'm about 5.4. So I have worked out the following Calories 1550, protein 132g, fat 52g. Now for fruit and veggies I'm at a loss. Any advice would be greatly appreciated.
And I get my fat from raw organic coconut oil.

Assuming you don't have a history of substantial weight loss and/or any unforeseen medical issues that would tamper with metabolic rate, 1550 calories per day seems very reasonable, as does the 132 grams of protein and the 52 grams of fat.

The protein will account for 528 calories and the fat will account for 468 calories, which leaves you with 550ish calories.

I'm not sure what your question is in particular. My suggestion is to pick a couple of servings of fruit and a 3+ servings of fibrous veggies.

Suppose you included an apple, a cup of blueberries, a serving of carrots, a serving of spinach, and a serving of broccoli. This would account for roughly 270 calories... give or take. That still leaves you with 280 calories roughly. You can add another fruit and veggie if you'd like, you can add in some more fat if you'd like, and you can add in some starchy carbs if you'd like.

Those last 280 calories are pretty open in terms of what you fill them with. Carb sensitive folks will want to shy away from a lot of carbs. But that's about the only rule, if you really want to call it a rule.

Does that answer your question?

Thank you. Ok I'm 160 pounds want to get to 132. I'm about 5.4. So I have worked out the following Calories 1550, protein 132g, fat 52g. Now for fruit and veggies I'm at a loss. Any advice would be greatly appreciated.
And I get my fat from raw organic coconut oil.

Assuming you don't have a history of substantial weight loss and/or any unforeseen medical issues that would tamper with metabolic rate, 1550 calories per day seems very reasonable, as does the 132 grams of protein and the 52 grams of fat.

The protein will account for 528 calories and the fat will account for 468 calories, which leaves you with 550ish calories.

I'm not sure what your question is in particular. My suggestion is to pick a couple of servings of fruit and a 3+ servings of fibrous veggies.

Suppose you included an apple, a cup of blueberries, a serving of carrots, a serving of spinach, and a serving of broccoli. This would account for roughly 270 calories... give or take. That still leaves you with 280 calories roughly. You can add another fruit and veggie if you'd like, you can add in some more fat if you'd like, and you can add in some starchy carbs if you'd like.

Those last 280 calories are pretty open in terms of what you fill them with. Carb sensitive folks will want to shy away from a lot of carbs. But that's about the only rule, if you really want to call it a rule.

Does that answer your question?

That helps a lot! Thank you.