21-DAY WEIGHT LOG

Instructions: Enter your starting weight in the yellow cell (C4), and your weekly weight gain goal in the yellow cell (D4). Each of the 21 days, enter your info in the appropriate row (some data is pre-filled
as an example only. Clear this once you begin). Only fill out white and grey cells. All red cells will auto-calculate. All macros are to be entered in grams (copy this over from your MyFitnessPal each day).
All bodyweight measurements are to ideally be taken first thing in the morning after using the restroom.

DATE WEIGHT LBS/WK FAT (g) CARBS (g) PROTEIN (g) CALORIES LIFTING THROWING NOTES
GOALS Start ê 200 1.5 0 0 0 0 ex: Day 1, am ex: Long toss to 120 ft + 35 pitch pen ex: Felt good in the gym, new PR on bench!

7-Day Day 1 200 200 0

Avg ê
Day 2 201 200.2 0

Day 3 203 200.4 0

Day 4 204 200.6 0

Day 5 201 200.9 0

Day 6 203 201.1 0

201.9 Day 7 201 201.3 0

Day 8 202 201.5 0

Day 9 202.8 201.7 0

Day 10 203.1 201.9 0

Day 11 203.4 202.1 0

Day 12 202.8 202.4 0

Day 13 204.1 202.6 0

203.1 Day 14 203.4 202.8 0

Day 15 202.2 203.0 0

Day 16 204.5 203.2 0

Day 17 204.1 203.4 0

Day 18 204.8 203.6 0

Day 19 205 203.9 0

Day 20 204.1 0

204.1 Day 21 204.3 0

_x000D_
This page automatically updates from the 'Log' tab. Do not type in this page.

WEIGHT CHANGE GRAPH

206

205
205.0lbs
204
up 5.0 lbs

203

202

201

200

199

198

197
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Scale Reading Weight Trend Target Weight

Recent Weight Readings: Weight Change Over Time: on###

Date Actual Trend Since yesterday: up 0.2 lbs on###
Day 19 205.0 204.0 Since a week ago: up 2.2 lbs tw###
Day 18 204.8 203.7 Since two weeks ago: up 4.0 lbs onn/a
Day 17 204.1 203.5 Since a month ago: n/a n/a lbs
Day 16 204.5 203.4
Day 15 202.2 203.1
Day 14 203.4 203.1
Day 13 204.1 202.7
Take a screenshot and share your results on social media! Tag @treadathletics on twitter or @tread_athletics on Instagram!

3 Week Weight Gain

206

205

204

203

202

Scale
201 Reading
Weight
Trend

200
205.0 lbs
up 5.0 lbs
199

198

197
y 1 y 2 y 3 y 4 y 5 y 6 y 7 y 8 y 9 10 11 12 13 14 15 16 17 18 19 20 21
Da Da Da Da Da Da Da Da Da Day Day Day Day Day Day Day Day Day Day Day Day

on###

on###
tw###
onn/a