GOALS

3/1/2013

7/30/2013
END DATE

<

>

DIET & EXERCISE JOURNAL

START DATE

100%

DIETARY ANALYSIS
FIBER

SUGARS

CARBS

CALORIES

50%

220.00

0%

START WEIGHT

180.00
END WEIGHT

400

MON

MON

MON

SUN

GOAL LOSS

200

151

100

DAYS TO LOSE

50

SAT

SAT

325

SAT

SAT

FRI

FRI

FRI

CALORIES BURNED

320
295

285

270
205

150

SUN

350

335

300
250

SUN

EXERCISE ANALYSIS

350

40

SUN

175

DURATION (MIN)

290
265
195

150
125

0
3/8/2013

0.26
LOSS PER DAY

3/9/2013
3/11/2013
3/13/2013
3/15/2013
3/17/2013
3/19/2013
3/21/2013
3/10/2013
3/12/2013
3/14/2013
3/16/2013
3/18/2013
3/20/2013

GOAL

39.7
38.7

Date
Weight (kgWaist (mm)Hip (mm)
27-Sep
72
37.2
37.9
4-Oct
71.3
36.3
37.3
11-Oct
70.7
35.5
36.6
18-Oct
70.0
34.6
36.0
25-Oct
69.3
33.7
35.3
1-Nov
68.7
32.9
34.7
8-Nov
68
32
34
0.666667 0.866667
0.65

Chest
39.7
100.838

33.8
85.852

Forearm Waist
Thigh
Hip
Calves
Bicep
Neck
shol
10.9
39.5
22.2
39.3
14.2
13.3
15.9
27.686
100.33
56.388
99.822
36.068
33.782
40.386

9.8
24.892

23.66
60.0964

17.9
45.466

28.7
72.898

11.5
29.21

12.2
30.988

12.5 39.43333
31.75 100.1607

39.7
38.7
37.7

37.7
36.7

36.7
35.7
34.7

35.7
33.7
77
34.7

32.7
76

33.7

31.7
75
30.7

32.7

74
29.7

31.7

28.7
73

30.7
29.7
28.7

27.7
72
26.7
71
25.7
70
24.7

69
28-Sep 30-Sep 23.7
2-Oct
4-Oct
6-Oct
8-Oct 10-Oct 12-Oct 14-Oct 16-Oct 18-Oct 20-Oct 22-Oct 24-Oct 26-Oct 28-Oct 30-Oct 1-Nov 3-Nov 5-Nov 7-Nov
27-Sep 29-Sep 1-Oct
3-Oct
5-Oct
7-Oct
11-Oct
13-Oct
15-Oct
17-Oct
19-Oct
21-Oct
23-Oct
25-Oct
27-Oct
29-Oct
31-Oct
2-Nov
4-Nov
6-Nov
8-Nov
28-Sep
30-Sep
2-Oct9-Oct
4-Oct
6-Oct
8-Oct
10-Oct
12-Oct
14-Oct
16-Oct
18-Oct
20-Oct
22-Oct
24-Oct
26-Oct
28-Oct
30-Oct
1-Nov
3-Nov 5-Nov 7-Nov
27-Sep
29-Sep
1-Oct
3-Oct
5-Oct
7-Oct
9-Oct
11-Oct
13-Oct
15-Oct
17-Oct
19-Oct
21-Oct
23-Oct
25-Oct
27-Oct
29-Oct
31-Oct
2-Nov
4-Nov 6-Nov 8-Nov
68
67

30.7
29.7
28.7

72
26.7
71
25.7
70
24.7

69
28-Sep 30-Sep 23.7
2-Oct
4-Oct
6-Oct
8-Oct 10-Oct 12-Oct 14-Oct 16-Oct 18-Oct 20-Oct 22-Oct 24-Oct 26-Oct 28-Oct 30-Oct 1-Nov 3-Nov 5-Nov 7-Nov
27-Sep 29-Sep 1-Oct
3-Oct
5-Oct
7-Oct
11-Oct
13-Oct
15-Oct
17-Oct
19-Oct
21-Oct
23-Oct
25-Oct
27-Oct
29-Oct
31-Oct
2-Nov
4-Nov
6-Nov
8-Nov
28-Sep
30-Sep
2-Oct9-Oct
4-Oct
6-Oct
8-Oct
10-Oct
12-Oct
14-Oct
16-Oct
18-Oct
20-Oct
22-Oct
24-Oct
26-Oct
28-Oct
30-Oct
1-Nov
3-Nov 5-Nov 7-Nov
3-Oct
5-Oct
7-Oct
9-Oct 11-Oct 13-Oct 15-Oct 17-Oct 19-Oct 21-Oct 23-Oct 25-Oct 27-Oct 29-Oct 31-Oct 2-Nov 4-Nov 6-Nov 8-Nov
6827-Sep 29-Sep 1-Oct
67
66
65
64
28-Sep 30-Sep 2-Oct
4-Oct
6-Oct
8-Oct 10-Oct 12-Oct 14-Oct 16-Oct 18-Oct 20-Oct 22-Oct 24-Oct 26-Oct 28-Oct 30-Oct 1-Nov 3-Nov 5-Nov 7-Nov
27-Sep 29-Sep 1-Oct
3-Oct
5-Oct
7-Oct
9-Oct 11-Oct 13-Oct 15-Oct 17-Oct 19-Oct 21-Oct 23-Oct 25-Oct 27-Oct 29-Oct 31-Oct 2-Nov 4-Nov 6-Nov 8-Nov

DIET

<

DIET & EXERCISE JOURNAL

DATE

TIME

DESCRIPTION

CALORIES

CARBS

SUGARS

FIBER

NOTES

3/1/2013

7:00:00 AM

Coffee

10

10

Morning coffee

3/1/2013

8:00:00 AM

Bagel

10

10

10

Light breakfast

3/1/2013

12:00:00 PM

Lunch

350

35

12

45

Turkey sandwich

3/1/2013

7:00:00 PM

95

Tater tot casserole

3/2/2013

7:00:00 AM

Morning coffee

3/2/2013

8:00:00 AM

Dinner
575
75
32
DIETARY DATA
Coffee
10
10
0
ToastTrack all of your
10diet information
10in this table.
2

10

Light breakfast

3/2/2013

12:00:00 PM

55

Sandwich

3/2/2013

7:00:00 PM

on the15
LunchThe last two weeks
325 will be displayed
40
dietary analysis chart on the Goals sheet.
Dinner
445
45
45

45

Dinner

3/3/2013

7:00:00 AM

Coffee

10

10

Morning coffee

3/3/2013

8:00:00 AM

Bagel

10

10

10

Light breakfast

3/3/2013

12:00:00 PM

Lunch

50

10

Salad

3/3/2013

7:00:00 PM

Dinner

456

64

32

22

Dinner

3/4/2013

7:00:00 AM

Coffee

10

10

Coffee

3/4/2013

10:00:00 AM

Coffee

10

10

Coffee

3/4/2013

12:15:00 PM

Lunch

125

15

35

Salad

Page 4 of 8

>

EXERCISE

<

DIET & EXERCISE JOURNAL

DATE

DURATION (MIN)

CALORIES BURNED

NOTES

3/5/2013

30

120

Treadmill workout

3/6/2013

60

180

Low impact aerobics

3/7/2013

60

350

Extreme workout

3/8/2013

30

150

Treadmill workout

3/9/2013

25

3/10/2013

20

3/11/2013

40

3/12/2013

30

3/13/2013

40

3/14/2013

45

325

Treadmill workout

3/15/2013

40

270

Run

3/16/2013

20

295

Treadmill workout

3/17/2013

45

350

Run

3/18/2013

35

320

Run

3/19/2013

40

290

Run

3/20/2013

25

265

Treadmill workout

3/21/2013

20

195

Run

125
Run
EXERCISE DATA
285
Treadmill workout
Track all of your exercise information in this table.
205
Run
The last two335
weeks will be displayed on Run
the
exercise analysis chart on the Goals sheet.
175
Run

Page 5 of 8

>

77
76
75
74
73
72
71
70
69
68
67
66
65
64

28-Sep 30-Sep 2-Oct

4-Oct
6-Oct
8-Oct 10-Oct 12
27-Sep 29-Sep 1-Oct
3-Oct
5-Oct
7-Oct
9-Oct 11-Oct

4-Oct
6-Oct
8-Oct 10-Oct 12-Oct 14-Oct 16-Oct 18-Oct 20-Oct 22-Oct 24-Oct 26-Oct 28-Oct 30-Oct 1-Nov 3-Nov 5-Nov
Oct
5-Oct
7-Oct
9-Oct 11-Oct 13-Oct 15-Oct 17-Oct 19-Oct 21-Oct 23-Oct 25-Oct 27-Oct 29-Oct 31-Oct 2-Nov 4-Nov 6-N

Oct 30-Oct 1-Nov 3-Nov 5-Nov 7-Nov

29-Oct 31-Oct 2-Nov 4-Nov 6-Nov 8-Nov