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The Best Thing To Do
In Your Weight Training Routines

by Shawn LeBrun
Personal trainer


This article taken from my body building course "Simple Steps To Get Huge And Shredded"


This article will show you the best thing you can do in your weight training routines to help your nutrition be more accurate.

Remember the old saying about computer programming, “Garbage In Equals Garbage Out.” The same can be said about the food that passes your lips. If you take in garbage, you are going to feel like garbage in return. The result will be low energy, sickness, disease, and poor overall health.

Have you ever consciously thought about what you take in as fuel during any given day? Better yet, do you know how this effects your weight training routines?



Perform a “wake-up call”. Sit down and write out all of the food or liquid that you've consumed over the past 24 hours. After you write it out, look at the list and see if most of what's on it can be put under the “Garbage In Equals Garbage Out" saying.

Often times, we're not aware of what we eat during the course of the day until we see it written down. When you find your daily caloric maintenance amount and begin to gradually reduce that number, you'll want to keep a written log of the foods you consume.

This way you can tally the calories in these foods and make sure the total calorie amount is less than, or at least close, to your daily calorie number needed.

This is one of the most important things you can do to get results from your weight training routines. You can use a small, spiral notebook to list your foods and keep track of calories. In your notebook, at the top of the page, write 1800 calories and the date.

Under that number, write:

Meal 1: Breakfast
Meal 2: Snack
Meal 3: Lunch
Meal 4: Snack
Meal 5: Dinner
Meal 6: Snack


Next to each meal, write the approximate calorie total for each. If you had a couple eggs and toast for breakfast, you would write 220 calories next to “breakfast.” If you had a meal replacement for a snack after breakfast, write down 240 next to "Snack".

Do this throughout the day. After your last meal, tally up the number and see what your total is. If it's right around 1800 calories, slightly more or less, you have reached your goal for the day.



If it came back at 2500 calories, this is not moving you closer to your weight loss goals. You'll have to be more aware of the portions and the types of food you are consuming.

Writing down the food you eat makes it crystal clear what is actually going on versus what you “think” is happening. And this will allow you to get better results from the time you spend on your weight training routines.

Remember when I was talking about setting goals? I said that if your goals are not written down, they are simply wishes. It’s hard to figure out if you’re consuming too many calories a day if you do not write down what you’re eating.

Keep a written food journal with you for at least a month. Bring it with you wherever you go. Use it religiously. Again, you will not have to use it forever. Soon you will become accustomed to knowing what you can and cannot eat and you'll know the specific calorie totals of certain foods.

Since most people routinely eat the same types of foods over and over, you will soon remember that a boneless, skinless chicken breast has 150 calories or that a baked potato has 220 calories. It has now become habit.

By process of association and repetition, you will soon know that this certain food has "X" amount of calories and that certain food has "Y".

Write down specifically what you eat, the serving or portion size, and the approximate calories in that food. Do this for each and every meal.

You may have to purchase one of those "fat counter" booklets that has different foods and the calories in each serving of each food.

The bottom line on this chapter is this: If the number of calories you are consuming is continuously higher than your daily maintenance amount, weight loss will not happen. It simply will not occur unless you are expending enough calories through your exercise to create a calorie deficit.

This process of writing down your food consumption and calories is part of taking full and complete responsibility of your current situation.

I can honestly tell you that the most important step I took while getting in shape for my bodybuilding show was writing down all of my calories for the day.

It took all of the guesswork out of figuring if I had eaten too many calories for a certain meal or how many calories I could consume at night. When the numbers are staring back at you on paper, it is very hard to make a mistake and continuously eat more calories than you should.

This one idea of keeping a written food journal is the most important thing you can do in your weight training routines.


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