CLIENT GOALS & PROTOCOL NOTES

Put a general description of goals and direction heading here

over the training year. Be as specific or as general as you like, and
change this when needed. "We are what we repeated
Excellence, then is not an
haibt."
PROCESS-ORIENTED GOALS
1)
2)
3)
4)

NORMAL DAYS INITIAL CURRENT ZONE DIET REFEED DAY

FAT (g) 65 65 85 FAT (g)
CARBS (g) 250 250 250 CARBS (g)
PROTEIN (g) 200 200 190 PROTEIN (g)
CALORIES 2385 2385 2525 CALORIES
notes: Keep targets within +/- 10g on macros, and strive to hit fruit/vegetable goals. Spread protein evenly in 2-6 meals per day. 25-3
taken before workout, and 25-30% post workout. Spread fat as desired for satiety (usually better in meals lower in c
13
7-DAY AVERAGE DATE WEIGHT FAT CARBS
SAMPLE 16-Apr 74 64 251
17-Apr 74 79 160
18-Apr 74 101 205
19-Apr 74 58 144
20-Apr 74 76 143
21-Apr 74 112 320
22-Apr 74 104 231
2130 23-Apr 74 60 164
24-Apr 73.8 149 230
25-Apr 73.6 49 167
26-Apr 73.2 85 251
27-Apr 73 86 224
28-Apr 72.6 120 305
29-Apr 72.4 90 176
2424 30-Apr 101 202
1-May 107 116
2-May 131 160
3-May 64 136
 4-May 82 128
5-May 94 186
6-May 134 157
2258 7-May 127 219
8-May 84 254
9-May 40 61
10-May 49 197
11-May 74 165
12-May 67 196
13-May
1297 14-May
15-May
16-May
17-May
18-May
19-May
20-May
0 21-May
22-May
23-May
24-May
25-May
26-May
27-May
0 28-May
29-May
30-May
31-May
1-Jun
2-Jun
3-Jun
0 4-Jun
5-Jun
6-Jun
7-Jun
8-Jun
9-Jun
10-Jun
0 11-Jun
12-Jun
13-Jun
14-Jun
15-Jun
16-Jun
17-Jun
0 18-Jun
19-Jun
20-Jun
 21-Jun
22-Jun
23-Jun
24-Jun
0 25-Jun
26-Jun
27-Jun
28-Jun
29-Jun
30-Jun
1-Jul
0 2-Jul
3-Jul
4-Jul
5-Jul
6-Jul
7-Jul
8-Jul
0 9-Jul
10-Jul
11-Jul
12-Jul
13-Jul
14-Jul
15-Jul
0 16-Jul
17-Jul
18-Jul
19-Jul
20-Jul
21-Jul
22-Jul
0 23-Jul
24-Jul
25-Jul
26-Jul
27-Jul
28-Jul
29-Jul
0 30-Jul
31-Jul
1-Aug
2-Aug
3-Aug
4-Aug
5-Aug
0 6-Aug
7-Aug
 8-Aug
9-Aug
10-Aug
11-Aug
12-Aug
0 13-Aug
14-Aug
15-Aug
16-Aug
17-Aug
18-Aug
19-Aug
0 20-Aug
21-Aug
22-Aug
23-Aug
24-Aug
25-Aug
26-Aug
0 27-Aug
28-Aug
29-Aug
30-Aug
31-Aug
1-Sep
2-Sep
0 3-Sep
 WEIGHT CLASS CONTEST DATES
hat we repeatedly do. USA Men 90kgs / 198lbs 1st contest date MM/DD/YYYY
e, then is not an act, but a 2nd contest date MM/DD/YYYY
3rd contest date MM/DD/YYYY
~ Aristotle
INTAKE MIN CARDIO
Water (L) 3.1 TYPE
Fiber (g): 25 DURATION
Fruits servings/day (cups) 3 SESSIONS/WEEK
Vegetable Servings/day (cups) 2.8 notes:

INITIAL CURRENT MODERATE TRAINING

65 65 70 DESCRIPTION
350 350 155 DAYS/WEEK
200 200 300 DELOAD GUIDELINES
2785 2785 2450 REST INTERVALS
FAILURE
evenly in 2-6 meals per day. 25-30% of carbs should be
sually better in meals lower in carbs).

PROTEIN CALORIES LIFTING (focus, am/pm) CARDIO (type, duration)

200 2380 Day 1, am n/a
117 1814
168 2397
166 1758
171 1941
125 2784
174 2554
116 1661
208 3093
157 1737
182 2497
170 2350
176 3004
142 2082
122 2205
169 2103
201 2623
119 1596
180 1970
238 2542
99 2230
181 2743
176 2476
89 960
114 1685
179 2042
132 1915
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ATHLETE INFORMATION
Athlete NAME GOES HERE
Age 26
Gender MALE
Height 5'9"
Starting Weight 74.00
Goal Weight gaintaining

WEEKS OUT CONTEST NAME

INITIAL CURRENT
n/a n/a
n/a n/a
0 0

NOTES CHANGES
Felt good in the gym, new PR on bench!
 WEIGHT CH

Recent Weight Readings: Weight Change Over Time:

Date Actual Trend Since yesterday: down
Sat, Apr 29 72.4 73.2 Since a week ago: down
Fri, Apr 28 72.6 73.5 Since two weeks ago: n/a
Thu, Apr 27 73.0 73.7 Since a month ago: n/a
Wed, Apr 26 73.2 73.8
Tue, Apr 25 73.6 73.9
Mon, Apr 24 73.8 74.0
Sun, Apr 23 74.0 74.0
 72.4
down 1.6

WEIGHT CHANGE GRAPH

e Over Time:
0.2 kgs
1.6 kgs
n/a kgs
n/a kgs
kgs
kgs

one day ago 72.6

one week ago 74.0
two weeks ago n/a
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
Dec
2013

5 6 7 8 9 10 11

12 13 14 15 16 17 18

Jan
2014
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

Feb
2014
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
Mar
2014

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

Apr
2014
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

May
2014
18 19 20 21 22 23 24
May
2014

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
Jun
2014

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

Jul
2014
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
Aug
2014

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

Oc
t
2014
19 20 21 22 23 24 25
Oc
t
2014

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
Nov
2014

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

Dec
2014
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