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Workout and Nutrition Charts

Workout and Nutrition Charts

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Published by cyriades
Workout and Nutrition Charts provided by ISSA
Workout and Nutrition Charts provided by ISSA

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Published by: cyriades on Mar 20, 2013
Copyright:Attribution Non-commercial

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08/30/2013

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International Sports Sciences Association
International Sports Sciences Association1015 Mark Avenue • Carpinteria, CA 93013
800.892.4772 • 805.745.8111 • ISSAonline.com
Creating a Stronger, Healthier World
progressCharts0408
 Workout Log
ExerciseSet 1Set 2Set 3Set 4Set 5Set 6Aerobic Time / Heart Rate
lbs.Reps.HRlbs.Reps.HRlbs.
Supplements
Reps.HRlbs.Reps.HRlbs.
Training Problems
Reps.HRlbs.Reps.HRlbs.Reps.HRlbs.Reps.HR
 
International Sports Sciences Association
International Sports Sciences Association1015 Mark Avenue • Carpinteria, CA 93013
800.892.4772 • 805.745.8111 • ISSAonline.com
Creating a Stronger, Healthier World
progressCharts0408
Progress Chart
BeginningWeek 2Week 4Week 6Week 8Week 10Week 12DateTotal Body WeightLean Body WeightFat WeightBody FatPercentageBMRNotes:
Note to Trainers:
This table isdesigned to show that your clients should be gaining leanmuscle mass and losing fat.Carefully monitor their progressin these areas. Make sure thatFat Weight decreases and LeanBody Weight increases. Theamount of Fat Weight lost andthe increase in Lean Body Weight will differ from person toperson. On the average, a per-son will lose about 2 pounds of  fat a week and gain 1/2 a poundof muscle. This will vary as theycontinue to lose more fat andgain muscle. Review Section 5 in
Fitness: The Complete Guide 
 for  further explanation.
 
International Sports Sciences Association
International Sports Sciences Association1015 Mark Avenue • Carpinteria, CA 93013
800.892.4772 • 805.745.8111 • ISSAonline.com
Creating a Stronger, Healthier World
progressCharts0408
ZigZag / Caloric Modifications
BeginningWeek 2Week 4Week 6Week 8Week 10Week 12Date AverageCaloriesUpzigCaloriesDownzagCaloriesNotes:
Note to Trainers:
Every twoweeks, you must re-evaluate your client’s Basal MetabolicRate. As they continue to gainlean muscle mass and lose fat,their BMR will change. They willactually need to start eatingmore to accommodate their in-crease in lean body weight. Takespecial care to explain this tothem as well as explain why thenumber on the scale is not asimportant as the relation be-tween Lean Body Weight andFat Weight. Also note that your client’s Upzig days should fall ondays that they will be training,and their downzag days are non-training days.

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