There’s a saying: “You can’t manage what you don’t measure”.
And for this simple but effective fact, I created a way to help us both keep track of what you are doing diet and training wise.
This will allow you to stay on track and report correctly everything you do. And it will allow me to check what you are currently doing every day.
Because this is a 90-day body transformation program, we have to focus on creating positive habits that will transfer to your lifestyle from now on.
Introducing: The body transformation tracking and adjusting tool. Here are the main sections:
THE OVERVIEW CHARTS
These charts will allow you to see your progress in time. And will also offer us a graphical view of what’s happening with your body diet and training wise. This is THE MAIN reason why we MUST track everything we do (NOTE: I use this app too when tracking my macros and training program).
THE MACROS SECTION
This section is as minimalistic as possible. We are only interested in the final macro setup of your current day. Nutrition wise, based on the grocery list, recipes, and recommended foods, your lifestyle should dictate what you are eating based on the calculations you get from the macro set up lessons.
In time I will add another section called QUICK MEALS and a different one called EASY RECIPES (will figure out the names).
Every day (at the end of the day or after your last meal), you will need to note your current macros down. Try to be as exact as possible.
THE MEASUREMENTS SECTION
At the end of each week, note down your measurements in this table under the Measurements tab.
NOTE: at the end of our 12-month body transformation program, we should have 12 measurements noted down.
PHOTOS SUB SECTION
You can track your visual progress week by week, or at least once a month.
There are situations in which your weight might be stable but bodyfat will go down. That’s why after every measurement you should use the bodyfat calculator above the bodyfat table, and note down the final value. You also have a chart that shows your bodyfat evolution over time
The workout section is for tracking your current lifts.
For every set, select the appropriate exercise, select the set number, and add the rest.
NOTE: You only have to note the workouts once. For example, in the table above I inserted some dummy data for a first WORKOUT B. When I get to the second WORKOUT B, I’ll just look at this table to see my past exercises values, and just update the ones that change.
For example, look at the deadlift.
The first set is Deadlift, 200 pounds for 5 reps at an RPE of 9.
The second is 200 for 6 reps, and so on.
When I reach to the second WORKOUT B, let’s say this happens:
The first set will be the same as the one noted in there. Nothing changes. I leave the first set as it is.
But at the second set, I’ll manage to do 8 reps. I’ll click on the respective cell, select EDIT, and update the value after which I’ll press OK.
THE CARDIO SESSION
We not only track our macros and workouts BUT also our daily steps and cardio if we do some.
This is important because all of these values add up to our overall physical activity. In time this will allow me to diagnose what’s happening if we hit plateau, we progress too fast or too slow.
Note them down on a daily basis if possible.
HOW TO ACCESS THE APP
All you have to do is go to this URL: http://getfitmindset.com/nutrition-and-training/
And login with your username and password you received through email at the start of the course.
For any questions and/or problems encountered email me.
P.S. I expect some feedback :). As it’s my first try, I want you to criticize the app as good as possible. Maybe suggest something I can add.