JOURNALS:

Now that you have a better understanding of what protein and carbohydrates are and how many calories you require, it is time to start writing things down. Before you start doing any weight lifting or cardiovascular exercises, you need to spend one week (seven complete days) writing down everything you consume during your normal daily routine. And I mean everything. You are going to be keeping track of all the caloric, protein, carbohydrate, and fat values contained in the foods you eat. Don't vary your eating habits from your normal diet during this week. You will want a very accurate account of where you stand in terms of nutrition, so be truthful with yourself

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Where do I go from here?

• I want to lose weight:
  You know what your caloric intake is on a daily basis and also how many calories you actually require so you will want to gradually reduce your intake. This will mean reducing your carb and fat intake while maintaining a moderate to high protein intake. For your workouts, I would suggest that you refer to the first month training routine in the Training Section and also incorporate 30 to 60 minutes of high intensity cardio exercises. Remember that a reduction in your caloric intake by 3500 calories over the course of one week (500 calorie reduction per day) will reduce your weight by one pound. Combining your new nutrition schedule with a balanced exercise routine will produce even better results but take your time, do it right, and in a healthy manner.
  
  
• I want to gain weight:
  If you are in a position where you want to gain weight then you should now be aware from the figures you have calculated that your current diet is not providing you with an adequate supply of calories to make that a reality. To start adding weight, healthily, gradually increase your caloric intake by increasing your protein and carbs but try to minimise your saturated fat intake and avoid trans and hydrogenated fats completely. Notice I said 'gradually'. Your body can only adapt so much at a time to this change so don't go eating everything in sight. Take your time. Refer to the first month training routine in the Training Section for a basic workout routine to get you started. You will want to limit your cardio to an absolute minimum but make sure your muscles are warmed up before you start working out. After the first month of training, you will find that your appetite will have increased and hopefully you are now meeting your caloric requirements. This is where you step it up a bit. The second month will see an increase in your workout routine which will mean that you will have to increase your intake of protein and carbs, yet again. The more intense your workouts become, the more you will have to feed your developing body.
  
  
• I want to lose some weight but retain muscle:
  It is still important that you keep a running total of your nutritional intake as this is more of a balancing act than the above two scenarios. You will want to reduce your caloric intake slightly by reducing the amount of carbs and fat you are consuming but you will want to maintain or increase your protein intake. Remember the caloric values for protein and carbs (i.e.: 4 calories per gram). For your workouts, you will want to start incorporating more cardio into your routine but also start lifting heavier weights to help maintain your muscle mass while you reduce body weight. As I said, it is a balancing act. If you don't get the values right in terms of your nutrition, workouts, and cardio then you will not produce the results you are after.