As has been suggested already, carbs are the key to gaining and losing weight. I keep my meat and vegetable intake pretty constant, and vary my carbs depending on whether I want to gain or lose weight. For example, if I want to gain weight, slowly, I eat 125gs of carbs with lunch and supper, if I want to maintain/lose a little bit of weight I eat 100gs, and if I want to cut weight quickly I eat 75g. For me, that's pretty much the only adjustment I make.
I've got a little softer the past couple of months as I've been busy with work, and I tend to indulge myself a little more at times of higher stress when it comes to quantity of food. I'm leaning out now, and a typical day's diet looks like this:
Breakfast:
50g porridge oats
200ml whole milk
70ml water
Lunch:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy
Supper:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy
Works out at about 18-1900 calories. My maintenance is currently about 2300.
I've got a little softer the past couple of months as I've been busy with work, and I tend to indulge myself a little more at times of higher stress when it comes to quantity of food. I'm leaning out now, and a typical day's diet looks like this:
Breakfast:
50g porridge oats
200ml whole milk
70ml water
Lunch:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy
Supper:
250g meat
3 portions veg
75g rice/pasta/lentils (slightly more if potato)
Some sauce or gravy
Works out at about 18-1900 calories. My maintenance is currently about 2300.