On this page, you can download the free Burn the Fat, Feed the Muscle Meal Planning spreadsheet, as well as read my short tutorial about meal planning and nutrition tracking. Well, it's a proven fact that people who guess at their calorie intake are not only almost always wrong - they miss by a country mile! The odds are against you getting your nutrition right if you don't have a plan, by the numbers, in writing - on paper (or online, digitally). If your goal is improving fitness or body composition - half of the plan is the workout - the other part is the MEAL PLAN. The fact is, people without a plan usually eat whatever is convenient, available and accessible. People were doing this long before the internet or software - they just used a notebook - and some people still do.
Most people don't understand that this is a totally different method than creating a meal plan in advance and I believe it does not take the place of having a meal plan in hand, before you start your day. However, tracking food intake in a nutrition journal or diet diary DOES have many benefits. For example, the moment you start tracking and writing down food intake, you have created self-accountability. Writing down what you eat is also another way to be sure you are eating the correct amount of calories and macronutrients for each day. Food journals can also provide a learning experience about nutrition that you cannot equal any other way.
Just like you go through school for a period of time at least once in your life, I consider keeping a nutrition journal an absolutely mandatory experience to go through at least once in your life for at least 4 - 12 weeks. Creating a meal plan in advance, on paper is a PROACTIVE strategy: You decide in advance what you are going to eat and then you eat it. Tracking food intake with a food journal is not the same thing as meal planning and in many cases, tracking alone is not sufficient. Eating completely at random and then writing down your haphazard day of random eating is tracking, but it's not a very good strategy is it? This is why I believe that whether you journal food every day or not, having at least one good meal plan on paper is a must. We recently released our own online Meal Planning software at the Burn the Fat Inner Circle website. If you're a new visitor and you don't have the Burn the Fat, Feed the Muscle book yet, be sure to get your copy today. Enter your name and email below to get on the book launch announcement list - and get a FREE preview of the book: Two FREE Chapters (PDF Download). MORE FREE FAT BURNING TIPS AND TOOLS: Subscribe to the email newsletter and get all free updates!
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I create a meal plan template on a spreadsheet such as Microsoft Excel or now, using the online software equivalent.


Along with the daily totals, the macronutrient ratios for the entire day are also tabulated. One study showed that even registered dieticians couldn't estimate their calorie intake with even 85% accuracy when they only guessed and didn't have a tool or method to track their numbers. As long as you have a calorie and macronutrient goal for the day, if you're journaling in real time, you can adjust your food intake in real time based on how many calories you have left for the day.
Nothing will teach you about nutrition like tracking food, calories and macronutrients for an extended period of time.
Others find it a chore to keep a food journal forever, so they only do it in the beginning, the first time they are pursuing a body transformation. The better strategy is to have a well-thought-out plan created in advance, before you take action.
It took one year of planning and development, one year of beta testing and now thousands of members are using it to plan their meals.
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