I have yo yo'ed a bit, I do admit. In addition, yesterday I did have 2-4 oz Jarlberg cheese that I forgot to report I just checked with FITDAY (which is a great help).

My main cause of gaining is quitting smoking. I gained 40 lbs really fast - and now can't lose! I weighed myself - 173 today. UGHHH

What is the optimal fat to protein ratio for this? How do you rate animal fat versus dairy?

I am scared of veggies frankly, how to measure them so I don't overdo it in carbs.

I didn't realize nuts weren't on induction - thx - I'll cut them out too.