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 REFEED DAY

FAT (g) 65 65 FAT (g)
CARBS (g) 250 250 CARBS (g)
PROTEIN (g) 200 200 PROTEIN (g)
CALORIES 2385 2385 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
17
7-DAY AVERAGE DATE WEIGHT FAT CARBS
SAMPLE 19-May 160 64 251
20-May 160.2
21-May 160
22-May 160.4
23-May 160.2
24-May 161
25-May 160.5
160.5 26-May 161
27-May 162.2
28-May 160.8
29-May 161.2
30-May 161.1
31-May 160.6
1-Jun 160.9
161.2 2-Jun 161.8
3-Jun 161.2
4-Jun 161.6
5-Jun 162
6-Jun
 7-Jun
8-Jun
161.6 9-Jun
10-Jun
11-Jun
12-Jun
13-Jun
14-Jun
15-Jun
#DIV/0! 16-Jun
17-Jun
18-Jun
19-Jun
20-Jun
21-Jun
22-Jun
#DIV/0! 23-Jun
24-Jun
25-Jun
26-Jun
27-Jun
28-Jun
29-Jun
#DIV/0! 30-Jun
1-Jul
2-Jul
3-Jul
4-Jul
5-Jul
6-Jul
#DIV/0! 7-Jul
8-Jul
9-Jul
10-Jul
11-Jul
12-Jul
13-Jul
#DIV/0! 14-Jul
15-Jul
16-Jul
17-Jul
18-Jul
19-Jul
20-Jul
#DIV/0! 21-Jul
22-Jul
23-Jul
24-Jul
25-Jul
26-Jul
 27-Jul
#DIV/0! 28-Jul
29-Jul
30-Jul
31-Jul
1-Aug
2-Aug
3-Aug
#DIV/0! 4-Aug
5-Aug
6-Aug
7-Aug
8-Aug
9-Aug
10-Aug
#DIV/0! 11-Aug
12-Aug
13-Aug
14-Aug
15-Aug
16-Aug
17-Aug
#DIV/0! 18-Aug
19-Aug
20-Aug
21-Aug
22-Aug
23-Aug
24-Aug
#DIV/0! 25-Aug
26-Aug
27-Aug
28-Aug
29-Aug
30-Aug
31-Aug
#DIV/0! 1-Sep
2-Sep
3-Sep
4-Sep
5-Sep
6-Sep
7-Sep
#DIV/0! 8-Sep
9-Sep
10-Sep
11-Sep
12-Sep
13-Sep
14-Sep
#DIV/0! 15-Sep
16-Sep
17-Sep
18-Sep
19-Sep
20-Sep
21-Sep
#DIV/0! 22-Sep
23-Sep
24-Sep
25-Sep
26-Sep
27-Sep
28-Sep
#DIV/0! 29-Sep
30-Sep
1-Oct
2-Oct
3-Oct
4-Oct
5-Oct
#DIV/0! 6-Oct
 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) 6.7 TYPE
Fiber (g): 25 DURATION
Fruits servings/day (cups) 3 SESSIONS/WEEK
Vegetable Servings/day (cups) 2.8 notes:

INITIAL CURRENT TRAINING

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

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

200 2380 Day 1, am n/a
0
0
0
0
0
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0
0
0
0
0
0
0
0
0
0
0
0
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0
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0
0
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0
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ATHLETE INFORMATION
Athlete NAME GOES HERE
Age 21
Gender MALE
Height 5'6"
Starting Weight 160.00
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: up
Thu, Jun 5 162.0 161.3 Since a week ago: up
Wed, Jun 4 161.6 161.2 Since two weeks ago: up
Tue, Jun 3 161.2 161.2 Since a month ago: n/a
Mon, Jun 2 161.8 161.2
Sun, Jun 1 160.9 161.1
Sat, May 31 160.6 161.1
Fri, May 30 161.1 161.1
 162.0
up 1.8

WEIGHT CHANGE GRAPH

e Over Time:
0.4 lbs
0.8 lbs
1.6 lbs
n/a lbs
lbs
lbs

one day ago 161.6

one week ago 161.2
two weeks ago 160.4
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