robjennings

exercise helps also

You are correct!

Only trust the food labels and for whole foods like fruit and veggies eat as much as you want and don't sweat it.

Yes, about a gram of protein for evry pound of your ideal weight. If you weigh 200lbs but want to be 165lbs then 165 g of protein is a good guideline. I just ignore the protein count on this website because it tends to be too low for putting on muscle mass.

If you're trying to lose weight it won't happen with that shake. Too many carbs and calories. You should think about Isopure Zero Carb protein shakes. 200 calories with 50g of protein and no sugar or carbs. Unless you are a serious weightlifter with high metabolism then stay away from sugary high calorie drinks.

Mustard is zero calories

I had a six inch turkey today with mustard and I added the calories that I found on Subway website.

You need to test your body fat percentage. Even if you are hitting your calories or slightly under what you are eating still matters. Are you eating six meals per day and consuming lots of water? Are you drinking diet sodas? Lots of variables that need to evaluated.