Counting Calories
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You can control your results. You can build more muscle. You can lose more fat. It really is simple when you keep track of the correct pieces of information! I will show you how... |
If those benefits sound good to you, let me teach you how to control
your results through daily calorie counting. I will show you how to
make everything easy for you. And I'll provide you with some calorie
counting tips!
You Can Control
Muscle Building and
Fat Loss Results...
Your diet is your control panel to building muscle and losing fat. This
is assuming you are lifting weights, eating healthy foods, and doing
cardiovascular exercise.
Here are the steps you need to take to control your muscle building and
fat loss efforts:
- Count Calories at the end of Each Day
- Record Calories, Protein, Carbohydrates, and
Fat Grams
- Record the Totals at the end of Each Day
Now, you must do a few other things on a weekly basis. You've got to weigh yourself on the same day of every week. Weigh yourself as soon as you wake up. This ensures that you are getting an accurate measurement each time.
As soon as you finish weighing yourself, take skinfold measurements. With the correct skinfold measurements, you can calculate your body fat percentage.
Measure your waist circumference after you take your skinfold measurements. A waist measurement is a great indicator of results!
To summarize the Once Per Week Measurements:
- Weigh Yourself once per Week under the Same
conditions
- Take Skinfold Measurements with a Body Fat
Caliper
- Take a Waist Measurement
Now that you have all of the information you need, you can evaluate your progress on a weekly basis and adjust your diet to control your results!
Having the number of calories you eat each day shows you the amount of food it took to get the results for that week.
If your goal was to gain 1 pound of muscle that week and you gained 1 pound of muscle, you know you are eating the correct amount of calories!
If you lost 2 pounds of fat that week and your goal was to lose 1 pound of fat, you just found the optimal calorie intake for your fat loss diet!
Save Time
Calorie Counting
Made Simple!
I'm going to reveal to you my secret for counting calories in only a few minutes per night.
I use my weight lifting log book, which happens to be a workbook with several different spreadsheets. I have a spreadsheet that lists all of the food I usually eat along with calories, protein, carbs, and fat for each food.
All I have to do is enter how much of each food I ate that day. The total calories, protein, carbs, and fat are automatically calculated for me! That's it. Done.
Let's look at an example of what the spreadsheet might look like:
| Food | Quantity | Amount | Calories | Protein | Carbs | Fat |
| Whey Protein | 1 Scoop | 2 | 117 | 25 | 2 | 1 |
| Banana | 1 Banana | 1 | 108 | 1 | 26 | |
| Fish Oil | 1 Capsule | 3 | 9 | 0 | 0 | 1 |
Now, you would continue down the spreadsheet adding all the foods you usually eat to your new database. Use the nutrition labels to add these foods! Whenever you eat something new, add the food to your spreadsheet.
All you have to do is enter the amount you eat in the highlighted column. If you set up formulas to calculate your totals, that's all you'll have to do.
Quick, easy, and painless. Now you can build all the muscle and lose all the fat you want!
And to make this even easier for you, I am providing a free spreadsheet download for you right here. Make sure you've read the above explanation before using the spreadsheet. Add foods as you go to your new spreadsheet. You'll become an expert at counting calories! Congratulations.
You are now a...
Calorie Counting Expert!
Take what you've learned here today and apply it
to your complete program consisting of weight lifting, diet, and cardio.
Set goals for each week.
Record everything you need to measure your progress.
This includes your calorie intake each day.
Adjust your calorie intake to build more muscle and lose more fat!
Now you are ready to build more muscle and lose more fat than you ever
thought possible. As always, good luck, and let me know if I can help
you with anything.
Thanks for listening,
Josh
