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com

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 150 100 25 100 400
Tuesday 155 100 25 100 400
Wednesday 150 100 25 100 400
Week 1

Thursday 153 100 25 100 400


Friday 153 100 25 100 400
Saturday 153 100 25 100 400
Sunday 152 100 25 100 400
Average 152 100 25 100 400

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 2

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 3

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 4

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 5
Week 5
Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 6

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 7

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 8

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Wednesday 0
Week 9

Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Week 10

Wednesday 0
Thursday 0
Friday 0
Week 10
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Week 11

Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -

Day Current Weight Protein (g) Carbs (g) Fat (g) Protein (kcal)
Monday 0
Tuesday 0
Week 12

Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Average #DIV/0! #DIV/0! #DIV/0! #DIV/0! -
Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
100 900 1,400 29% 7% 64%
100 900 1,400 29% 7% 64%
100 900 1,400 29% 7% 64%
100 900 1,400 29% 7% 64%
100 900 1,400 29% 7% 64%
100 900 1,400 29% 7% 64%
100 900 1,400 29% 7% 64%
100 900 1,400

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
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Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
- - -

Carbs (kcal) Fat (kcal) Total Calories Protein (%) Carbs (%) Fat (%)
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
0 0 - #DIV/0! #DIV/0! #DIV/0!
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www.ketogains.com

DATE W1 W2 W3 W4 W5 W6 W7 W8 W9 W10 W11 W12

Total Weight (lb or kg) 152.29 #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
ESTIMATED BF%

WEEKLY MEASURES
(All around your body)
For extremities, only use your dominant side

All measurements are taken "relaxed"


Neck (at narrowest, below larynx)
Chest (at nipple height)
Shoulders (around your body)
Arms (biceps)
Forearms
Abdomen (at navel height)
Waist (at narrowest point)
Hip (at widest point)
Thighs
Calves