4,000 calories of bacon a day won't help the guy. And it's sometimes hard to add fat without adding too many more calories or other things he doesn't want. I find it hard to make my fat totals, actually, without going over elsewhere too.
@AcerFC, I'd
start out with two weeks of just keeping carbs below, like, 20g a day. Just get used to a low-carb diet and avoiding sugars. Ease into it. Then,
give this calculator a whirl and see what you can do. Give it your data and see where your numbers
should be.
Then ballpark your meals. I found it helpful to calculate my macros the first week, get a feel for what my meals
should look like, then go from there. I'm using 1500 calories, with a limit of 20g net carbs, a target of 95g protein, and 115g fat. For me, that was a couple of hardboiled eggs for breakfast, a chicken thigh for lunch with a spinach salad (spinach, shredded cheese, bell peppers, pepperoni, and a light dressing I found), some string cheese and a few olives in the afternoon for a snack, another chicken thigh and salad for dinner. Because chicken thighs were on sale I have a big package of them... but I don't have them every day. But once I got a sense for what the right amount of food
looked like, I'll swap in steak, pork chops, whatever.
It helps to know what's going in. Roughly. Some people are super-fanatical and weigh everything and track it all minute-by-minute. That's probably going too far. But have an
idea of what your targets should be, and have a sense of where you are on those targets. Once you get used to it, it's not that tough.