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How to measure the appropriate size of your meal

Old Man Sheppy is 45 (and a half).  Ouf.

One thing I have noticed over the years is how much less I need to eat for both sustenance and performance.  When I was younger I could eat the whole fridge.  

In fact, I believe I still have my high school eating record.  It went like this:

4 Big Macs
4 large fries
2 large cokes
1 apple pie
(Might of been a cheeseburger in there - can't remember)

I ate this after a wrestling tournament in grade 9 when I was 97 pounds.  A 225 pound guy tried to take it down the next year and barfed it all up.  

I'd be lucky if I could eat a quarter of that today.  Haha.

The reason I bring this up... Lately I have found that minding my portion sizes has helped me to stave off regular weight gain at this time of the year.  Mind you I could eat more than I have been... And sometimes I do.  No second helpings is a good strategy as well.  

Some of you folks don't need to pay attention to your portion control... YET...

I found this Precision Nutrition infographic about portion control and thought I would share it with you.   


I do like the simplicity of this infographic.  It make things easy to understand.

HOWEVER... For most of us 3 more handfuls of vegetables (not leaves) would be better than 2 handfuls of starch.  Maybe do the starch 2-3 meals per week.  If you are working out 5-6 times/week and very active on top of that then have at it with the starch.  I also think up to 60 grams of protein is A LOT of protein - Like it says - Depends on what your goal is.  Just my 2 cents.

Give this a try over the holidays and hopefully things won't get too too out of hand come January 1.  ;-)


Old Man Sheppy