6 reasons why you need to keep a food journal…

1. To keep track of how many calories you're eating

To look good naked means you may have to lose weight, maintain your weight or gain muscle mass and you can't do any of those things unless you first know How many calories you need to eat to look good naked and once you know that… You can easily keep track of how many calories you eat with Your food journal.

2. To keep track of how many carbs, proteins and fats you eat.

Eating too much or too little carbs, proteins and fats could slow down your dreams of looking good naked so keep a food journal to make sure you're eating the right amounts and…

3. To keep up with how much water you drink

You need to drink at least EIGHT 8 oz. glasses of water a day to burn fat and maybe more than that to get a flatter stomach and… It's highly recommend you drink up to a gallon of water each day if you want to build muscle mass.

4. To keep up with how many times you cheat on your diet

You can still cheat on your diet and still lose weight & build muscle but you only want to cheat on your diet no more than 20% of the time so that means…

1 out of every 5 meals can be a cheat meal or…
Up to 200 out of every 1000 calories can come from bad foods.

5. To keep track of when you eat your meals

6. To keep track of how many meals you eat

It doesn't matter how many meals you eat to lose weight, maintain your weight or gain muscle mass (it just matters how many calories you eat) but…

You should still keep track of how many meals you eat because you may find that you have better results, more energy and less hunger depending on how many meals you eat.

To get a free food journal to help you look good naked…

You can also keep a Reverse Food Journal for better results

Instead of writing down the foods you eat in your food journal as you eat them… In a reverse food journal you will write down all the foods you are going to eat for that day (or even the whole week) in advance because…

Using a reverse food journal will prevent you from cheating and keep you more prone to eating ONLY what you have already written down in your reverse food journal.

Make sure you also look at…

There are 26 comments

Pastor Jan

I am 54 years old female that weigh 210 - 5'6, my desired is 150. I work all of the time in a not for profit and don't have time to go to the gym. I drink a healthy drink and am considering the insanity workout, but I don't know how it works my people my age please help

May 23, 2013

Adrian Bryant

use this workout and this diet to fit your schedule

May 23, 2013

Gage

Hello,I'm about 5'11 or 6ft., and I weigh about 180. I have lost about 45 lb, and I eat about 30 grams of carbs in the morning, and I have plenty of protein in my diet. I'm trying to figure out how much fat and how many carbs i need to lose that last bit of fat around my waistline. I do "Insanity" workout everyday. I'm trying to lose this fat quickly. Thank you. I am aiming to lose about 15-20 more pounds in the next month. I am determined!! Thanks!

December 28, 2012

Im a female, 5'9, 180lbs @ 31 years of age. My BMI is 30%. I just started weight strength training twice a week but Id like to add cardio once a week w/o losing weight but building muscle to replace what is being remoVEd from the BMI. my diet is lots of protein & grains. can I include carbs w/o the worry of belly fat?

November 28, 2012

Adrian Bryant

yes but keep carbs at 40-50% of your diet

November 28, 2012

Vince

Hey Adrian Bryant!! First off big fan, second I have a question. I'm 6'1, 155 lbs & 20 years old. I am having problems seeing results in the gym. I think I need to keep track of my meals, such as my Carb, proteins, and my fat intakes. I need help balancing them out so I can see results in the gym. Do I need a list of healthy foods for the week or supplements to help? Any suggestions?

October 17, 2012

Adrian Bryant

have you seen this?

October 18, 2012

ron

I am a student and i have a busy 9-5'o clock schedule. I already have lean and good muscles but i wanna bulk up a little ,prob is i am not able to eat 6meals.please tell a solution and supplements are a no no .My height is 5"8 and weight is 130 pound and i am 18.I do weight training daily for 45min(i am an indian if it cheers u)

July 25, 2012

Adrian Bryant

as for the 6 meal problem... are you able to eat 3 bigger meals?

July 27, 2012

ron

Yes and please suggest how i get 130gms of protein through veg and nonveg

July 28, 2012

Adrian Bryant

this list veg and non veg sources

July 30, 2012

Courtney

I'm 13 and I weigh roughly around 290 and I want to be 175 to 205 before i go into high school any ideas that could help me get there?

July 05, 2012

Adrian bryant

any of these plans here will get you there

July 05, 2012

Morgan

I'm 15, I am 5'8" and I weigh 160 lbs and my goal weight is 149. So yah I only want to lose 11 lbs but its really hard for me. I do sports during the school year, but during the summer I sit at home (which allows me to snack whenever I want...which is a problem) studying for the next school year. I enjoy working out, but I don't always have time. So if you could help me lose those 11 lbs that would be great!

June 22, 2012

Adrian Bryant

this will take you to 149

June 24, 2012

Fiona

I am 46yrs old, weigh 292.2 pounds. I dream of being 151 to 173 pounds, I have only last week been to GP. I am not a diabetic, my BP is 132/90. I am dependent upon husband for money, so joining a gym is not on the cards. I live in the country on an (busy) open highway road. Where do I start to loose weight and what do you recommend?I would really appreciate your expertise.

May 28, 2012

Adrian bryant

i recommend you use this plan here

May 31, 2012

Angelina

Hi I am 21 years old and I weight about 195 so I am trying to loose at least 50 to 60 pounds and I wanna know what food exactly should I eat for breakfast,lunch and other 2 meal I am really confuse also if I eat eggs do I have to eat the white part only or I can eat the whole thing and also how many eggs I can eat in a day and also I really don't like brown rice is there any other rice i can have???

April 23, 2012

Adrian bryant

as long as you eat foods from this list you don't have to worry about what you are eating for breakfast, lunch and dinner

April 23, 2012

Andrew

Sorry, my question was regarding the CLA pills. Just realized I was on a different link page..

February 24, 2012

Andrew

Hi there, would taking these pills affect how I train in the gym and in general? Will it fasten the process or slow it down? And can I take supplement shakes to tone up as well as taking these pills??

February 24, 2012

Adrian Bryant

CLA helps but won't make a big difference in how fast you lose weight plus if you eat right you'll get plenty of CLA in your diet.

February 24, 2012

Aliana

Hi,

For breakfast, I eat ususally either eggs (boiled or cooked on a pan) or hot dogs.

For my hot dogs, I boil them in water, then eat them with one bun. For the eggs, I can eat up to one piece of bread. Lately I have been skimping out on bread, but still am curious:

which of the two- hot dog, or eggs- is healthier for me. (I really need to alternate, as they are most abundant food in house, we finish fruit like crazy: a family of six, we finish them in one day, and only do shopping once a week). So, what can I do?

Also, as for the dates, I eat two or three a day... how bad is that for me?

Best Regards,

September 27, 2011

Adrian bryant

The eggs win overall but in your case if that's all you can eat then both are good for you but you really need to ask your parents to buy you a wider variety of foods and let them know that you are trying to lose weight so they can help you do it

September 27, 2011

Simona

I'd like to know if I am replacing my coffee for a Green Tea, can I drink it with sugar?

September 04, 2011

Adrian Bryant

that defeats the whole purpose!

September 04, 2011