ATHLETE INFORMATION

Athlete NAME GOES HERE

Age 21
Gender MALE
Height 5'6"
Starting Weight 160.00
CLIENT GOALS & PROTOCOL NOTES Goal Weight gaintaining
Put a general description of goals and direction heading here
over the training year. Be as specific or as general as you like, WEIGHT CLASS CONTEST DATES WEEKS OUT CONTEST NAME
and change this when needed. "We are what we repeatedly do. USA Men 90kgs / 198lbs 1st contest date MM/DD/YYYY
Excellence, then is not an act, but a 2nd contest date MM/DD/YYYY
haibt." 3rd contest date MM/DD/YYYY
~ Aristotle
PROCESS-ORIENTED GOALS INTAKE MIN CARDIO INITIAL CURRENT
1) Water (L) 6.7 TYPE n/a n/a
2) Fiber (g): 25 DURATION n/a n/a
3) Fruits servings/day (cups) 3 SESSIONS/WEEK 0 0
4) Vegetable Servings/day (cups) notes:
2.8

NORMAL DAYS INITIAL CURRENT REFEED DAY INITIAL CURRENT TRAINING

FAT (g) 65 65 FAT (g) 65 65 DESCRIPTION
CARBS (g) 250 250 CARBS (g) 350 350 DAYS/WEEK
PROTEIN (g) 200 200 PROTEIN (g) 200 200 DELOAD GUIDELINES
CALORIES 2385 2385 CALORIES 2785 2785 REST INTERVALS
notes: Keep targets within +/- 10g on macros, and strive to hit fruit/vegetable goals. Spread protein evenly in 2-6 meals per day. 25-30% of carbs should FAILURE
be taken before workout, and 25-30% post workout. Spread fat as desired for satiety (usually better in meals lower in carbs).
17
7-DAY AVERAGE DATE WEIGHT FAT CARBS PROTEIN CALORIES LIFTING (focus, am/pm) CARDIO (type, duration) NOTES CHANGES
SAMPLE 19-May 160 64 251 200 2380 Day 1, am n/a Felt good in the gym, new PR on bench!
20-May 160.2 0
21-May 160 0
22-May 160.4 0
23-May 160.2 0
24-May 161 0
25-May 160.5 0
160.5 26-May 161 0
27-May 162.2 0
28-May 160.8 0
29-May 161.2 0
30-May 161.1 0
31-May 160.6 0
1-Jun 160.9 0
161.2 2-Jun 161.8 0
3-Jun 161.2 0
4-Jun 161.6 0
5-Jun 162 0
6-Jun 0
7-Jun 0
8-Jun 0
161.6 9-Jun 0
10-Jun 0
11-Jun 0
12-Jun 0
13-Jun 0
14-Jun 0
15-Jun 0
#DIV/0! 16-Jun 0
17-Jun 0
18-Jun 0
19-Jun 0
20-Jun 0
21-Jun 0
22-Jun 0
#DIV/0! 23-Jun 0
24-Jun 0
25-Jun 0
26-Jun 0
27-Jun 0
28-Jun 0
29-Jun 0
#DIV/0! 30-Jun 0
1-Jul 0
2-Jul 0
3-Jul 0
4-Jul 0
5-Jul 0
6-Jul 0
#DIV/0! 7-Jul 0
8-Jul 0
9-Jul 0
10-Jul 0
11-Jul 0
12-Jul 0
13-Jul 0
#DIV/0! 14-Jul 0
15-Jul 0
16-Jul 0
17-Jul 0
18-Jul 0
19-Jul 0
20-Jul 0
#DIV/0! 21-Jul 0
22-Jul 0
23-Jul 0
24-Jul 0
25-Jul 0
26-Jul 0
27-Jul 0
#DIV/0! 28-Jul 0
29-Jul 0
30-Jul 0
31-Jul 0
1-Aug 0
2-Aug 0
3-Aug 0
#DIV/0! 4-Aug 0
5-Aug 0
6-Aug 0
7-Aug 0
8-Aug 0
9-Aug 0
10-Aug 0
#DIV/0! 11-Aug 0
12-Aug 0
13-Aug 0
14-Aug 0
15-Aug 0
16-Aug 0
17-Aug 0
#DIV/0! 18-Aug 0
19-Aug 0
20-Aug 0
21-Aug 0
 22-Aug 0
23-Aug 0
24-Aug 0
#DIV/0! 25-Aug 0
26-Aug 0
27-Aug 0
28-Aug 0
29-Aug 0
30-Aug 0
31-Aug 0
#DIV/0! 1-Sep 0
2-Sep 0
3-Sep 0
4-Sep 0
5-Sep 0
6-Sep 0
7-Sep 0
#DIV/0! 8-Sep 0
9-Sep 0
10-Sep 0
11-Sep 0
12-Sep 0
13-Sep 0
14-Sep 0
#DIV/0! 15-Sep 0
16-Sep 0
17-Sep 0
18-Sep 0
19-Sep 0
20-Sep 0
21-Sep 0
#DIV/0! 22-Sep 0
23-Sep 0
24-Sep 0
25-Sep 0
26-Sep 0
27-Sep 0
28-Sep 0
#DIV/0! 29-Sep 0
30-Sep 0
1-Oct 0
2-Oct 0
3-Oct 0
4-Oct 0
5-Oct 0
#DIV/0! 6-Oct 0
 WEIGHT CHAN

Recent Weight Readings: Weight Change Over Time:

Date Actual Trend Since yesterday: up
Thu, Jun 5 162.0 161.3 Since a week ago: up
Wed, Jun 4 161.6 161.2 Since two weeks ago: up
Tue, Jun 3 161.2 161.2 Since a month ago: n/a
Mon, Jun 2 161.8 161.2
Sun, Jun 1 160.9 161.1
Sat, May 31 160.6 161.1
Fri, May 30 161.1 161.1
 162.0
up 1.8

WEIGHT CHANGE GRAPH

e Over Time:
0.4 lbs
0.8 lbs
1.6 lbs
n/a lbs
lbs
lbs

one day ago 161.6

one week ago 161.2
two weeks ago 160.4
one month ago n/a
 Instructions: Please add dates of importance to this calendar, including high stress events
like school finals, overtime at work, etc. Also fill in meet dates, and other personal events.
PLANNER / ATHLETE NOTES
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WEEKLY NOTES MONTHLY NOTES
29 30 31 1 2 3 4
Dec2013

5 6 7 8 9 10 11

12 13 14 15 16 17 18

Jan2014
19 20 21 22 23 24 25

26 27 28 29 30 31 1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

Feb2014
16 17 18 19 20 21 22

23 24 25 26 27 28 1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22
Mar2014

23 24 25 26 27 28 29

30 31 1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

Apr2014
20 21 22 23 24 25 26

27 28 29 30 1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

May2014
May2014
18 19 20 21 22 23 24

25 26 27 28 29 30 31

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21
Jun2014

22 23 24 25 26 27 28

29 30 1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

Jul2014
20 21 22 23 24 25 26

27 28 29 30 31 1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23
Aug2014

24 25 26 27 28 29 30

31 1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

Sep2014
21 22 23 24 25 26 27

28 29 30 1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

Oct2014
Oct2014
19 20 21 22 23 24 25

26 27 28 29 30 31 1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22
Nov2014

23 24 25 26 27 28 29

30 1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

Dec2014
21 22 23 24 25 26 27

28 29 30 31 1 2 3

2015 Calendar 2016 Calendar Online Ref Calendar

LONG TERM PROGRESSION USEFUL EXERCISES & LIFTER'S FAVORITES