Adjusting Diet
Diet changes on a weekly basis!

Adjusting diet to fit your goals is going to be easy to learn how to do! I've come up with the WLC method of adjusting your WLC Diet on a weekly basis.


These adjustments will be decided upon by you during each weekly assessment you perform. If you haven't read the Weight Lifting Diets section, you'll want to read that for all the information on the WLC Diet methods.


If you've read about the WLC Diet, you'll know that we cycle calories on a daily basis. We also have our highest calorie day on the toughest weight lifting day of each week.


We use calorie cycling so our bodies do not become accustomed to the same amount of food and calorie intake each day. We can build muscle and burn fat much easier with calorie cycling.


Your metabolism stays revved up throughout the duration of each WLC weight lifting cycle. If you haven't tried calorie cycling before, you're in for a pleasant surprise!

What is your goal of the WLC Cycle? Did you choose to make muscle building or fat loss your goal? Remember, we're only choosing one goal at a time to focus on for each weight lifting cycle.


Focusing on only one of these goals at a time will give us a better chance to make some good progress. There's no reason to try to lose fat and build muscle at the same time.


I've tried this many times before, and I made absolutely no progress at all. It's better to focus on one and really go for that calorie surplus or calorie deficit! You'll be much happier seeing results that way!

The Diet Solution Program! Learn how to lose weight and diet the correct way with The Diet Solution Program! Click the link above to learn more about the program and for ordering information.

If you've chosen muscle building as your goal, you will stick with this goal for the duration of the cycle. We will never change focus in the middle of a cycle.


The weekly weight gain goal we will target for each week is anywhere from 0 to 2 pounds of weight gain. If we do not gain any weight during the week, we will increase calories up a few levels. If we gain 1 pound in a week, we will increase calories a level. If we gain 2 pounds, we can either increase a level or keep the calorie level constant.


If you've chosen fat loss as you're WLC Cycle Goal, then you will stick with that goal for the duration of the fat loss cycle. The weekly weight loss for a fat loss cycle should be anywhere for 0 to 2 pounds.


Sometimes with fat loss cycles, we build muscle and lose fat during the week, so our weight may stay the same. If you notice in the mirror that you're looking better but you're weight has stayed the same, you may want to keep your calories constant and ride the progress wave as long as possible at that caloric intake. The same goes for the muscle building cycles.

During each WLC weekly assessment, we weigh ourselves to determine our weekly weight gain or weight loss. From there, we will adjust our caloric intake to the next levels, either up or down.


We will use caloric levels determined for our body weight at the beginning of each WLC cycle. Just a little preview of what these caloric levels might look like for a 200 pound person:

Once you have your caloric table set up for the beginning of a weight lifting cycle, you will be ready to go. You simply use the average as your average daily intake throughout the week.


You use the WLC Calorie Cycling method and you're all set for your WLC diet. You then perform you're weekly assessment each week and adjust your diet accordingly. Simple and very effective! Adjusting diet weekly is why the WLC diet is so effective.


You can make your own calorie levels using a spreadsheet program or sheet of paper and calculator. It's not hard. Just follow the example table above. Remember, the body weight for the person in the example above is 200 pounds. Adjust according to your body weight.


Update: I've created the spreadsheet for you that will calculate your own calorie levels! You can download the calorie level chart at that link.

If you need help with adjusting diet, come join me at WLC Space! I'll provide you with personal help for your WLC diet, and I'll guide you with diet adjustments if needed.


You can't get this type of personal help anywhere without paying a personal trainer. Join today for free! Add this page to your favorite bookmarks using the links below. In return, all I ask is you use the buttons at the bottom of the page to share this with your friends!


I also offer the ultimate help through my online personal training. I'll provide you with your own complete weight lifting program that fits your needs. I'll help you design your diet, and provide a schedule for each day. All of my online trainees get preferential treatment over anyone else when it comes to emails and answering questions.

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