We weigh all our food choices for accuracy of calories. Calories need to be equivalent not oz measurements of the specific item. 4 oz of tuna is lower in calories than 4 oz of chicken. To figure out the equivalent calories use the formula:
Calories of the item you want to exchange off your program divided by calorie of the item you want instead, multiplied by the oz of the item on the food list. Proteins must be substituted for protein and carbohydrates for carbohydrates.
Example: you have 294 calories of chicken for lunch but you want to have shrimp instead. Shrimp contains 112 calories in 4 oz. 294 divided by 112 calories multiplied by 4 oz equals 10.5 oz of shrimp instead of 6 oz chicken.
“Eye-balling” food quantities is a good option when “living the lifestyle” but is not recommended when focused on achieving competition conditioning. We need you to measure and weigh all food options as the changes made to the diet are based on precise measurements.