# @thetrainingmanual on Instagram - **Type:** Image - **Original URL:** https://www.instagram.com/p/CSXUX3dge7B - **Gondola URL:** https://gondola.cc/posts/76905667-thetrainingmanual-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6617354d3c.jpg - **Posted:** 2021-08-09T18:51:07.000+00:00 - **Account Owner:** Peter O Reilly (@NBALive_TV) β€” https://gondola.cc/NBALive_TV ## Caption πŸ€”π‘«π‘°π‘« 𝒀𝑢𝑼 𝑲𝑡𝑢𝑾 𝑻𝑯𝑰𝑺?πŸ€” π‘»π’‚π’ˆ 𝒂 π’‡π’“π’Šπ’†π’π’… 𝒕𝒉𝒂𝒕 𝒏𝒆𝒆𝒅𝒔 π’•π’‰π’Šπ’” π’ˆπ’–π’Šπ’…π’†!πŸ™‹β€β™‚οΈ - Follow TheTrainingManual for daily fitness/nutrition tips & educationπŸ“š - Nutrition labels are normally based on raw weight unless you are buying the food which has already been cooked.⁣ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's important to note that some foods lose weight once cooked, while others gain weight.⁣⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s look at meat as an example. Exact conversions will vary, but a generally speaking meat will lose approximately 25% of its weight once cooked. So, if you are grilling chicken, 200g will typically end up around 150g.⁣ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Food that is boiled (pasta and rice) will absorb water, therefore becoming heavier once cooked. Again, the label is based on raw weight, unless you are buying pre cooked rice.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Note that none of these are exact conversions. There are many variables to this- you could choose a different cut of meat, or a different type of pasta, or boil potatoes vs baking them, or add sauce, etc. These should help act as guides, though!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ My recommendation is to weigh your food raw when possible. It takes away any guesswork and confusion, and keeps things as consistent as possible! -β €β €β €β € Great post by Jameskewfitnessβ €β €β €β € ⁣⁣. . .β €β €β €β €β €β €β €β € #protein #proteins #Nutrition #nutritiontips #diet #dieting #healthysnack #healthyeating #digestion #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #myodetox #mobility #yogafit #iifym #foody ## Stats - **Views:** 0 - **Likes:** 7,370 - **Shares:** 0 - **Comments:** 43 ## Credits These are the roles credited on Gondola. Credits may be incomplete. A brand, account owner, or featured person is not necessarily the creator. | Name | Username | Profile | Role | | --- | --- | --- | --- | | Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor | ## Tags yogi, idoportal, healthysnack, dieting, diet, yogaformen, irishfitfam, hypertrophy, foody, digestion, nutritiontips, physio, iifym, mobility, flexibility, mobilitywod, proteins, protein, myodetox, bodybuilding, deadlift, squat, healthyeating, yoga, nutrition, fitness, workout, physicaltherapy, legday, yogafit --- Copyright (c) Gondola