TODAY'S LOG
EYEBALL PORTION GUIDE
THE HAND METHOD — ALWAYS WITH YOU
✋
PALM
~100g PROTEIN
Chicken, beef, fish, shrimp
✊
FIST
~1 CUP CARBS
Rice, pasta, oats, potato
👍
THUMB
~1 TBSP FAT
Nut butter, oil, butter
🤲
CUPPED
~½ CUP SNACK
Nuts, berries, granola
PROTEIN PORTIONS
100g
Chicken / Turkey breast
Size of your palm · thick as a deck of cards · ~½ a standard breast
200g
Chicken breast (full)
Both palms side by side · a standard grocery store breast · ~62g protein
100g
Flank / Skirt steak
Deck of cards size · hand-width slice · about 1cm thick
200g
Ground beef (your lunch portion)
Two decks of cards · roughly your full hand size · about ¾ cup packed
100g
Salmon / Mahi / Tuna steak
Size of a checkbook or thick smartphone · ~1.5cm thick
100g
Large shrimp
About 8–10 large shrimp · fills one cupped hand
CARB PORTIONS
1 cup
Cooked rice or pasta
Size of a clenched fist · looks small but is genuinely 1 cup · ~215 kcal
MED
Sweet potato or yam
Roughly your fist size (~200g) · noticeably bigger = large (~300g)
½ cup
Dry oats
One cupped hand · expands to about 1 cup cooked
¼ cup
Granola
Small handful · easy to over-pour · about 120 kcal
FAT PORTIONS — EASY TO OVER-POUR
1 tbsp
Peanut or almond butter
Thumb tip to first knuckle · most people pour 2–3x this without realising
¼
Avocado
3–4 slices · one wedge of a halved avocado · ~60 kcal
1 oz
Nuts (almonds, walnuts)
Small handful · fits in your palm · about 15 almonds or 14 walnut halves
1 tbsp
Olive oil / coconut oil
~119 kcal — easy to double-pour when cooking · measure if you can
YOUR IDEAL TRAINING DAY PLATE
2×
Palms of protein — per main meal · ~200g chicken or 2 x 100g portions
2×
Fists of carbs — per main meal · 2 cups rice or 1 large sweet potato
1×
Thumb of fat — per main meal · ¼ avocado or 1 tbsp nut butter
2+
Fists of veg — unlimited · broccoli, spinach, zucchini, cucumber
At 5'11" and 175 lbs — 3 meals like this gets you to ~2,700 kcal and 180g+ protein without weighing anything. Add a protein shake for the gap.
DAILY TARGETS
ACHILLES PHASE GUIDANCE
Weeks 1–4 — Build Base: 2,800 kcal · 190g+ protein · All days the same
Weeks 5–8 — Refine & Shred: Training days 2,600–2,800 kcal · Rest days 2,200–2,400 kcal · 190g+ protein always
Weeks 9–12 — Shred Phase: 2,600 kcal · Keep protein high · Add cardio · Reveal the work
Weeks 5–8 — Refine & Shred: Training days 2,600–2,800 kcal · Rest days 2,200–2,400 kcal · 190g+ protein always
Weeks 9–12 — Shred Phase: 2,600 kcal · Keep protein high · Add cardio · Reveal the work
DATA