Mass Gain Training Journal

This is an Basic Workout Tracking Program. If exercises are not the ones you are doing simply change
Week 1 = Example

In Support of: The Build Muscle and Gain Weight Fast Guide

Helpful Links: Body Fat Percentage and LBM Calculator

Body Tape Measurements
Sample Mass Gain Routines
How Much of What To Eat
Diet Tools (food databases, formulas, etc.)

July 7th
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 5Kg 8 5Kg 8 10Kg 12 10Kg 8
Squat 5Kg 8 5Kg 8 10Kg 12 10Kg 10
Bench Press 10Kg 8 10Kg 8 20Kg 12 20Kg 10
Dip Free 4
Military Press 10Kg 12 10Kg 12 10Kg 10
Pullup Free 5
Week 1

Crunchs Free 20 Free 20 Free 15

Shrugs 5Kg 10
Time of Day 12:00-1:00
Trained to Fail? Yes
Warm Up-
Exercise Skipping Time Taken 5 Minutes
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
Yes No Yes Yes No Yes No Yes Yes
Nutrition Pre-Workout meal Yes Post Workout Meal Yes
Time 10:40 1:30
Sleep Day1 9 Hours Day2 8 Hours
Water 2 Litres
T-Improvement* KG - Reps -
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Xcm Xcm Xcm Xcm Xcm Xcm Xcm Xcm Xcm

Weight 70Kg Optional Muslce % x% Fat %
T-Improvement* KG - Reps 23

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 2

Crunches
Shrugs
Week 2 Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 3

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 4
Week 4 Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 5

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
ek 6
 Military Press
Week 6 Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Wise to Change Routine Now

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 7

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
8
 Squat
Bench Press
Dip
Military Press
Chinup
Week 8

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Week 9

Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
 Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Week 10

Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Week 11

Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps
 Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift
Squat
Bench Press
Dip
Military Press
Week 12

Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day1 Day2
Water
T-Improvement* Kg Reps
B-Tape Measure Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder
End of
Week

Weight Optional Muslce % Fat %

T-Improvement* Kg Reps

Have a one week rest from working out

Change Routine Again
u are doing simply change them. REMEMBER PROPER FORM IS CRUCIAL

* T-Improvement (Total Improvement) is the amount of weight or additional reps you

performed from the previous time you performed the workout.

** Your First 2 sets can be used to record your warm-up sets.

July 9th
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 5Kg 8 5Kg 8 10Kg 12 10Kg 10
Squat 5Kg 8 5Kg 8 10Kg 12 10Kg 12
Bench Press 10Kg 8 10Kg 8 20Kg 12 20Kg 12
Dip Free 4
Military Press 10Kg 12 10Kg 12 10Kg 12
Chinup Free 5
Crunches Free 20 Free 20 Free 18
Shrugs 5Kg 10
Time of Day 2:00
Trained to Fail? Yes
Warm Up-
5 Minutes Exercise Jog Time Taken 5 Minutes
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Yes Yes Yes Yes Yes No Yes Yes Yes Yes No
Yes Nutrition Pre-Workout meal No Post Workout Meal Yes
30 Time - 2:30
Hours Sleep Day3 8 Hours Day4 10 Hours
Water 2 Litres
- T-Improvement* KG - Reps 11
Back
Xcm
14%
23

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
 Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
 Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
 Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
 Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back

Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back
 Month/Date
Set1** Set2** Set3 Set4 Set5
Reps Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Back Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day3 Day4
Water
T-Improvement* Kg Reps
Back
 July 11th
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 5Kg 8 5Kg 8 10Kg 12 10Kg 11
Squat 5Kg 8 5Kg 8 10Kg 12 10Kg 13
Bench Press 10Kg 8 10Kg 8 20Kg 12 20Kg 13
Dip Free 5
Military Press 10Kg 12 10Kg 12 10Kg 13
Chinup Free 6
Crunches Free 20 Free 20 Free 20
Shrugs 5Kg 12
Time of Day 2:00
Trained to Fail? Yes but not for Abs
Warm Up-
Exercise Jog Time Taken 5 Minutes
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back
Yes Yes Yes Yes No Yes Yes Yes Yes Yes
Nutrition Pre-Workout meal Yes Post Workout Meal Yes
Time 1:00 2:30
Sleep Day5 7 Hours Day6 8Hours
Water 2.5 Litres
T-Improvement* KG - Reps 12

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps

Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps
 Month/Date
Set1** Set2** Set3 Set4 Set5
Exercises Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift
Squat
Bench Press
Dip
Military Press
Chinup
Crunches
Shrugs
Time of Day
Trained to Fail?
Warm Up-
Exercise Time Taken
Stretch Biceps Calves Hammy Quads Triceps Pecs Obliques Abs Shoulder Back

Nutrition Pre-Workout meal Post Workout Meal

Time
Sleep Day5 Day6
Water
T-Improvement* Kg Reps
Nutrition - Basic Nutrition Information. For more sophisticated system use 'www.fitday.com'
Week One Nutrition
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories 2500 2500 2500 3000 3500 3500
Target Calories 3000 3000 3000 3000 3000 3000
Protein% 30% 30% 30% 35% 30% 35%
Target Protein% 30% 30% 30% 30% 30% 30%
Carbohydrates% 40% 40% 50% 35% 50% 50%
Target Carbohydrates% 50% 50% 50% 50% 50% 50%
Fat% 30% 30% 20% 35% 20% 15%
Target Fat% 20% 20% 20% 20% 20% 20%
Succeed with target Calories? Under Under Under Correct Over Over
End Of Week
Average Calorie Consumption 2929
Average Protein Consumption 32%
Average Carb Consumption 45%
Average Fat Consumption 24%
Reached Target Range? Yes

Week Two Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
 End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week Three Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week Four Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
 Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week Five Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
 Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption
Average Protein Consumption
Average Carb Consumption
Average Fat Consumption
Reached Target Range?

Week One Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week One Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
 Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week One Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week One Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
 Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

Week One Nutrition

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?
 Week One Nutrition
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Total Calories
Target Calories
Protein%
Target Protein%
Carbohydrates%
Target Carbohydrates%
Fat%
Target Fat%
Succeed with target Calories?
End Of Week
Average Calorie Consumption #DIV/0!
Average Protein Consumption #DIV/0!
Average Carb Consumption #DIV/0!
Average Fat Consumption #DIV/0!
Reached Target Range?

© Hayden Houlton 2007

Email Faded_Drummer@hotmail.com
m'

Day 7
3000
3000
35%
30%
50%
50%
15%
20%
Correct

Day 7
Day 7

Day 7
Day 7

Day 7
Day 7

Day 7
Day 7

Day 7
Day 7
 Day 7

Hayden Houlton 2007

ded_Drummer@hotmail.com