Diet Log Book
A Log Book is required for your Weightlifting Diet!

All of this may sound difficult to true beginners, but you'll get the hang of it. It will become very easy for you to record this information in the future. For your log book, you need to record the following:

1. Foods eaten
2. Calories
3. Protein
4. Carbs
5. Fat
6. Percentages
7. Totals
8. Averages

You can record this information on a single line in your log book for each food that you eat. Make it as simple as possible. You can simply make you a list of foods with data for each food in a spreadhseet program. Get your free copy of Open Office and use their free spreadsheet program.

You continue the example above until you've recorded everything for the day up until your bed time at night. Before you go to bed, you can total up the calories, protein, carb, and fat grams. You can do this however you'd like.


You can simply record the food you've eaten throughout the day and then assign all the numbers later. I like to assign numbers as I go and keep an up to date count as I go so that I know where I'm at with respect to meeting my caloric requirements for the day. It's much easier to pace yourself for the rest of your meals when you do it this way.

You should have all of your totals along with each and every food that you've eaten for the day. Recording the food really helps you look back on how clean you were eating at the time. No cheating here! If you eat something bad, make sure you record it.


You'll learn to stay on your diet because you'll have trouble counting the calories for the junk foods that you eat. Those calories can really add up fast when you start eating the junk food.


Make sure that you have those totals before you go to bed each and every night. Make a habit of this and you'll be well on your way to meeting your goals. After a while, it will become second nature to you. It will only take you a few minutes to get those totals.

It's okay to have a cheat meal every once in a while. I don't want you to make a habit of it, though. Make sure you're eating well most of the time. If you want to have a cheat meal once per week, make sure you plan for it by scaling back on some of your other meals for that day.


If you're feeling a little overtrained, have a huge cheat meal and don't hold back. Just don't make a habit of having cheat meals! Go to a buffet and pile up on the meats and other proteins. Always make sure you record each and every meal in your log book.

Once you have all your foods recorded and the data for each food, you should sum up all of the data and calculate Protein, Carb, and Fat percentages. If you are shooting for certain percentages, ensure you are reaching them each day.


At the end of the week, calculate averages so you know your caloric intake and your weight gain or weight loss results. You will use these averages throughout your weight lifting cycle to adjust your diet weekly! So, you have to keep a diet log and you need to ensure you keep it updated daily.


A daily log of the foods you eat will only take a few minutes of your time or less if you get a spreadsheet set up that easily calculates everything for you. If you set up a meal plan and follow it exactly, you will never have to calculate anything!

---