Learn How To Control Your Results
By Counting Calories

Counting calories is easy... too many people find it to be a hassle. But that's because they are probably doing it the hard way.

You can count calories in less than a few minutes per day.

You can start controlling your results through calorie counting. The right tools and a little practice will help you build more muscle and lose more fat.

Imagine consistent muscle gains and fat loss on a weekly basis. That is exactly what counting calories will do for your results.

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:

1. Count Calories at the end of Each Day
   
2. Record Calories, Protein, Carbohydrates, and Fat Grams
   
3. 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:

1. Weigh yourself once per Week under the same conditions
   
2. Take skinfold measurements with a body fat caliper
   
3. 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	0
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 and that's one of the first steps to getting the body you want.

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.

Some Related Topics Here At WLC That Might Help You

We want to make sure you've found everything you're looking for so we've given you some pages related to nutritional value of food here at the website:

• Get the Most From Your Hard Work with the Best Protein Sources
• Our Calorie Intake Calculator Tells You How Much to Eat
• Use this Calories Chart to Adjust Your Diet Plan
• How to Control Your Results by Counting Calories
• Daily Calorie Intake and How it All Adds Up...
• Top 10 Reasons to Increase Your Daily Water Intake
• Here's Why Diet and Nutrition is So Important...
• Protein, Carbs, Fats: The Importance of Balancing All 3
• Do You Drink Enough of This Powerful Nutrient?
• The Most Powerful Fat Burning Diet Method in Existence...
• Why You Need to Get Rid of Junk Food
• A List of Healthy Food You Need
• DANGER: Is Fast Food Killing You?
• How to Recognize a Junk Food

This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.

You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:

"NOW Is The Time For You To Get Started"