You'll really love this calories chart I have for you…
It's free to you today compliments of Weight Lifting Complete.
You can use this free download to see how many calories you should be eating to build muscle and lose fat.
This is going to be slightly different than what you find within the WLC System so it gives you another good option if you want something different.
This Calories Chart Uses Calorie Cycling
If you've heard me talk about calorie cycling before, you'll know how powerful it can be within your program to build muscle and burn fat.
This calorie chart calculates each day of the week for you with calorie cycling formulas. You can find out more about calorie shifting within the WLC System.
All you have to do is enter your body weight and choose a starting level for your new muscle building or fat loss cycle.
You should always track your calories and especially the way you've been eating before you begin here at WLC. For example, you don't want a HUGE decrease or increase in calories from what you've been eating.
If level 0 doesn't look right for you, then start with another level. These calorie levels are estimates based on the average person and only your body weight. So this particular calories chart is just a quick and easy way of finding where to start. The WLC System uses a slightly more complicated method.
I give suggestions on where you should start for each cycle, but everyone is different when it comes to calorie intake for building muscle and losing fat.
You will be able to adjust up and down as you use the WLC System so choosing the perfect starting spot isn't a must. Take a good guess using what you've been eating and off you go!
How Do I Use The Calories Chart?
The chart contains calorie levels. You'll see fat loss calorie levels and muscle building calorie levels.
I use calorie levels for the people I train and adjust their diets based on their body weight changes each week (muscle loss/gain versus fat loss/gain).
You should count calories every day of the week and weigh yourself once per week under the same conditions.
With your average daily caloric intake and your body weight change, you can adjust your diet based on the calorie chart and levels contained within that chart.
Before we go any further, why don't you go ahead and download the chart so you have a better idea of what I'm talking about.
Free Calories Chart Download: Download
Use the link above to download your free copy of the calorie level chart I use to adjust calorie intake every week of a weight lifting cycle if required. You'll know where to go next with your calorie intake if muscle building or fat loss results slow.
You will be able to learn your body very well using the WLC System and making adjustments to your program when results slow.
All you have to do is count calories each day of the week and weigh yourself once per week under the same conditions.
Download your copy today and get started now.
Enter Your Body Weight and Your Calories Chart Is Output Automatically
Now that you have your new calorie level chart, take a look at it and enter your body weight. Choose a starting level for your new weight lifting cycle.
Are you focusing on building muscle or losing fat?
Now, each week you will need to weigh yourself and calculate your average calorie intake for the week. You will then adjust your diet according to your weight gain or weight loss result (use weight loss/gain but look at muscle and fat too as this may surprise you!).
If you'd like to find out how many pounds you should lose per week when focusing on fat loss, ensure you get a copy of the WLC System. The guideline is anywhere from 0 to 2 pounds of weight gain or weight loss.
Adjust Your Calorie Intake Based On Your Results
Adjust your calorie intake by using the free calorie level chart that you downloaded from this page.
Adjust up/down a few levels if you did not reach your weekly goal.
With Weight Lifting Complete, there's no way you won't reach your goals. You will make adjustments to your diet continuously until you do reach your goals.
It's simple and easy, yet millions of people are lost. Stick with me, and you'll make it.
If you are serious about building muscle and losing fat, you will count your calorie intake each day and weigh yourself once per week.
Take a waist measurement too. Doing all three of these things ensures you are heading in the right direction.
You can use those 3 measurements to adjust your diet and make changes to your diet and cardio program. You should always have a weight lifting plan from the beginning and stick to it throughout your cycle.
Follow the WLC System and you will be amazed at the results you can accomplish in such a short period of time.