How To Easily Track Your Caloric State To Lose Or Gain Weight

Let’s start with a simple question…

How exactly are you planning to lose weight or build muscle?

Because that’s the end goal, right?


You don’t just want to feel better. You also want to look better.

You aren’t making sweat angels on a daily basis, huffing and puffing, because you don’t want to lose those extra layers of fat.

You aren’t consistently following the beginner routines, because you need something to waste your time on.


Maybe not today, maybe not tomorrow, but somewhere in the future, all that hard work had better pay off.

Except what if you will still just be floating around helplessly in the sea of the unknown?

I mean what if your entire understanding of losing weight is wrong?

What if you don’t need more cardio? More HIIT? More rope jumping?


It would be a tragedy if you’d keep wasting your time, never possessing even the slightest chance of losing fat or gaining a single gram of muscle.

And yet I believe that’s precisely what’s happening. Not just to you, but to most people who call themselves hardgainers or naturally big boned.

Allow me to explain what you need to know.



It Starts With Knowing How Much You Eat And Burn


You know that if you want to get some bucks into your bank account, you need to get a general idea of how much you make and how much you spend.

You don’t magically save money or magically end up with a debt.

You know you need to consciously manage your money.


If you want more money than you started with, you will need to spend less than you earn.

If you have less money than you started with, you know you’ve spent more than you earned.

If you have the same amount of money you started with, you know you are more or less spending and earning the same amount.

When it comes to managing your weight however, you have no clue.


If you’ve read the diet guide or the simple formula to gain or lose weight, you probably know what’s coming.

You know that gaining or losing weight has everything to do with your ‘caloric bank account’.

Eat more than you need to and you are in a surplus, which means gaining weight.

Eat less than you need to and your are in a deficit, which means losing weight.

Eat exactly what you need and you are on maintenance, which means maintaining weight.


So the question arises: “How can I know how much I need to consume, how much I need to burn and how can I calculate this?”.

It’s really easy.

You can use the app called myfitnesspal, which will give you reasonable guidelines and numbers which you can use to get some more insight into your energy consumption and expenditure.

Before you read any further.

Download the myfitnesspal app on your phone and sign up.



How To Manage Your Caloric Bank Account


Now that you have the app which will do all the work for you.

It’s time to put in the right numbers.

The first time you login, go to goals.






Here you will set your starting weight.

And your goal weight. In addition to that you can add how much you want to gain or lose on average per week.

After you’ve filled that in, you add your level of activity and the app will automatically calculate your caloric intake.






Now all you need to do is document what you eat.

If you don’t want to count your calories every single day, simply doing it for a day will already give you some major insights into which foods are actually preventing you from losing weight.

Or how much calories you need to consume extra to gain weight.

This in itself will help in your understanding of which direction you are heading in tremendously.

For your workouts just add ‘circuit training’ (If you train hard) and fill in the time you have spent doing it.








And you are ready to go.

No fluffing around or bullshitting yourself anymore.

If you go beyond your caloric intake, the app will show it in red numbers. Be honest with yourself.






Not losing any weight?

Recheck your caloric state, recheck your weight and discover which foods you need to cut.

Not gaining any weight?

Check your caloric state, recheck your weight and discover which foods will help you in getting more calories.


There is no need to blindly do more cardio and HIIT sessions if you eat more food afterwards.

There is no need either to keep standing on the scale, because you think you are eating more than your friends and should therefore be gaining more weight.

There is no need to be clueless. It’s a matter of filling in the numbers.


While I put a large emphasis on the amount of calories in this post, keep in mind that the quality of the calories you are consuming is just as important.

This will usually already auto-correct a lot of hormonal issues, which lead to inefficient fat storage and muscle construction.

Especially long term.

Read more about it in the diet guide.


The amount and the quality of calories are two sides of the same coin.

But don’t forget that what you eat is very much a measurable thing.

Not some hocus-pocus magic trick or secret, contrary to what you are often made to believe.

Let’s make that shitty idea disappear for now and for ever.




A Simple Way To Measure Whether You Are Going Into The Right Direction


Where are you going? Do you even know?

Or in other words: ‘How much calories are you consuming and how much calories are you burning?’

If you have an answer to this question, you will know why you are or aren’t getting closer to your goals.

If you don’t have the answer however…


You are floating around in an unknown ocean like a sailboat without a compass.

Just being pushed forward by the wind and the current in whatever direction nature decides.

Instead of grabbing the wheel right in front of you, you keep staring in the distance.

Wondering why you aren’t going in the direction you want to.


As if your dream direction is going to take care of itself.

It won’t. It’s up to you to take control.

Grab that wheel, because you are the captain of your ship. You are the master of your goals.


Beast mode ON!




4 thoughts on “How To Easily Track Your Caloric State To Lose Or Gain Weight

  1. Hi Rich,

    Glad to find this post.

    I have been gaining weight steadily since embarking on a calisthenics program. But the results are not as stellar as I hope due to the high intensity of my muay thai training. This app will definitely help as I have been looking for a way to track my calories movement. Thanks again for the great information on the blog.


    1. Hey Kay,

      You are more than welcome!

      Great blog yourself ;). Love Muay Thai!

      Tracking calories is definitely one of the things you should do, regardless. Make sure you also take a close look at your carb intake, it usually constitutes to a great portion of those calories and has a strong effect on hormones that are related to fat storage and overeating.

      Keep up the good work! And good luck with your training!

      Beast mode ON!

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