I did google and check a few sites. The issue is really the london broil, I can't find that type of steak specifically. The fat content is pretty low compared to other steak so there could be a 300 calorie or more difference. Fitday has it listed but the amount is one slice? I don't want to assume which is why I posted hoping someone already knows more specifically.
why bother when you can post that sort of question here and wait for other people to do the serchin n maths for you . the op's been a member since 2007 so in those 4 years he still hasn't worked out where to find calories n macs WTF .
As you'll see it's very thorough and has a TON of food selections. You can even adjust the portion sizes to your exact specifications.
You can also refer to the food labels of the foods you're consuming if available. The site above is great for items without food labels....veggies (not really necessary to track until you're really lean, if that's your goal), meats, fruit and all sorts of other items.
Put in the time and keep a food log. You can only estimate how many calories you're consuming for so long and still see results. At some point (as it seems you're at now), the details will matter.
Figure out your maintenance caloric intake (probably right around where you're at now)
Compile a list of the foods you're eating (I'm sure it's basically the same day to day) and their corresponding nutrient info according to portion sizes
Determine which Macro percentages work best for you. Personally, I've had great success with 45% protein, 25% carbs (most of that peri-workout) and 30% fat. Start at just under your daily maintenance (200-500 cals below) and work from there. This will be different for everyone.
Log all these details for at least a month. Yes, it's a pain in the ass, but I personally haven't found a better way. Chances are, if you're like most gym rats, you're a creature of habit and this won't be such a "big deal" after a while. It will be just another task you put time and effort into, while seeking the best out of your body and performance. You can them implement some sort of carb/calorie cycle to enhance your fat loss efforts, after you see a pattern develop through your logs. You'll be able to determine what approach allows you to get enough overall food and the percentages of each macro, they should be coming from.
Expect to be hungry at times. It's part of the fat loss process. Anyone who says you shouldn't be hungry or feel like shit from time to time, while focusing on fat loss, doesn't know what the hell they're talking about. Yes, you shouldn't be in deprivation mode until you're pretty damn lean (sub 10'ish), but it will still be part of the process, even at higher body fat levels.
You're exactly right about me being at that point. I've made good progress not worrying too much about my diet other than eating enough and eating good clean food. Last year when I cut in the spring I lost too much lean body mass. I was happy with the level of leanness but ended up smaller than I thought I would. I've made some good gains over the fall and winter and don't want to give it back while dieting down. A log of everything I'm eating every day sounds like a good start. I also know I need to lose the weight more slowly this time which is why I've been trying to be more precise calorie wise.