Calculating protein content of foods

I'm trying to track my protein intake as acurately as possible. When weighing foods that are cooked, suck as chicken breasts or other meat, is the serving size (4 oz) a pre-cooked weight or is that the weight of a serving after cooking? Another one, how do I know the protein content of egg whites. The package lists the compostition of whole eggs and I've found a web site that gives the info on egg whites, but it doesn't tell me what size of an egg their data comes from (medium, large, extra-large, jumbo). Thanks if anyone can help me with this.

well each egg white would be about 7 grams of protein. As far as chicken breasts. One size chicken breast accumalates to about 40 grams of protein. So, bastically a fist size chicken breast is 40grams of protein. U basically try to get as close to your diet as possible. Im sure you will b a couple of grams off here and then. But unless you are about to enter a olympia contest it really dont matter bro...

There is approximatly 55 grams of protien in an 8oz. cooked (broiled) chicken breast, which weighs roughly 10 oz. before cooking. Every chicken breast is a little different when cooking due to whether it was fresh or frozen, cooking time, etc... There is 7 grams of protien in one large whole egg, and one egg white has 4 grams protien. Later

Thanks guys. Yes, I'm entering my first contest in April of next year so I'm putting everything I can into my training and getting my diet to where it should be.

http://www.ag.uiuc.edu/~food-lab/nat/mainnat.html

Will give you all the macronutrient content you can stand

Hey bro, Look into MCT oil also. Its great for getting cut for a show. When it comes time for you to start dieting, let me know and I will help all I can. Later

Thanks Napalm. Any help you can offer would be greatly appreciated. I'm the most confused about carbdepleting and loading precontest. Also sodium depleting. Tracking my caloric and protein intake now was an excellent idea because now I know where my maintenance level is.