ATHLETE INFORMATION

Athlete NAME GOES HERE

Age 26
Gender MALE
Height 5'9"
Starting Weight 74.00
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. USA Men 90kgs / 198lbs 1st contest date MM/DD/YYYY
"We are what we repeatedly do. Excellence, 2nd contest date MM/DD/YYYY
then is not an act, but a haibt." 3rd contest date MM/DD/YYYY
~ Aristotle
PROCESS-ORIENTED GOALS INTAKE MIN CARDIO INITIAL CURRENT
1) Water (L) 3.1 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) 2.8 notes:

NORMAL DAYS INITIAL CURRENT ZONE DIET REFEED DAY INITIAL CURRENT MODERATE TRAINING
FAT (g) 65 65 85 FAT (g) 65 65 70 DESCRIPTION
CARBS (g) 250 250 250 CARBS (g) 350 350 155 DAYS/WEEK
PROTEIN (g) 200 200 190 PROTEIN (g) 200 200 300 DELOAD GUIDELINES
CALORIES 2385 2385 2525 CALORIES 2785 2785 2450 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 be FAILURE
taken before workout, and 25-30% post workout. Spread fat as desired for satiety (usually better in meals lower in carbs).
13
7-DAY AVERAGE DATE WEIGHT FAT CARBS PROTEIN CALORIES LIFTING (focus, am/pm) CARDIO (type, duration) NOTES CHANGES
SAMPLE 16-Apr 74 64 251 200 2380 Day 1, am n/a Felt good in the gym, new PR on bench!
17-Apr 74 79 160 117 1814
18-Apr 74 101 205 168 2397
19-Apr 74 58 144 166 1758
20-Apr 74 76 143 171 1941
21-Apr 74 112 320 125 2784
22-Apr 74 104 231 174 2554
2130 23-Apr 74 60 164 116 1661
24-Apr 73.8 149 230 208 3093
25-Apr 73.6 49 167 157 1737
26-Apr 73.2 85 251 182 2497
27-Apr 73 86 224 170 2350
28-Apr 72.6 120 305 176 3004
29-Apr 72.4 90 176 142 2082
2424 30-Apr 101 202 122 2205
1-May 107 116 169 2103
2-May 131 160 201 2623
3-May 64 136 119 1596
4-May 82 128 180 1970
5-May 94 186 238 2542
6-May 134 157 99 2230
2258 7-May 127 219 181 2743
8-May 84 254 176 2476
9-May 40 61 89 960
10-May 49 197 114 1685
11-May 74 165 179 2042
12-May 67 196 132 1915
13-May 0
1297 14-May 0
15-May 0
16-May 0
17-May 0
18-May 0
19-May 0
20-May 0
0 21-May 0
22-May 0
23-May 0
24-May 0
25-May 0
26-May 0
27-May 0
0 28-May 0
29-May 0
30-May 0
31-May 0
1-Jun 0
2-Jun 0
3-Jun 0
0 4-Jun 0
5-Jun 0
6-Jun 0
7-Jun 0
8-Jun 0
9-Jun 0
10-Jun 0
0 11-Jun 0
12-Jun 0
13-Jun 0
14-Jun 0
15-Jun 0
16-Jun 0
17-Jun 0
0 18-Jun 0
19-Jun 0
20-Jun 0
21-Jun 0
22-Jun 0
23-Jun 0
24-Jun 0
0 25-Jun 0
26-Jun 0
27-Jun 0
28-Jun 0
29-Jun 0
30-Jun 0
1-Jul 0
0 2-Jul 0
3-Jul 0
4-Jul 0
5-Jul 0
6-Jul 0
7-Jul 0
8-Jul 0
0 9-Jul 0
10-Jul 0
11-Jul 0
12-Jul 0
13-Jul 0
14-Jul 0
15-Jul 0
0 16-Jul 0
17-Jul 0
18-Jul 0
19-Jul 0
20-Jul 0
21-Jul 0
 22-Jul 0
0 23-Jul 0
24-Jul 0
25-Jul 0
26-Jul 0
27-Jul 0
28-Jul 0
29-Jul 0
0 30-Jul 0
31-Jul 0
1-Aug 0
2-Aug 0
3-Aug 0
4-Aug 0
5-Aug 0
0 6-Aug 0
7-Aug 0
8-Aug 0
9-Aug 0
10-Aug 0
11-Aug 0
12-Aug 0
0 13-Aug 0
14-Aug 0
15-Aug 0
16-Aug 0
17-Aug 0
18-Aug 0
19-Aug 0
0 20-Aug 0
21-Aug 0
22-Aug 0
23-Aug 0
24-Aug 0
25-Aug 0
26-Aug 0
0 27-Aug 0
28-Aug 0
29-Aug 0
30-Aug 0
31-Aug 0
1-Sep 0
2-Sep 0
0 3-Sep 0