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) 50 50 FAT (g)
CARBS (g) 188 188 CARBS (g)
PROTEIN (g) 188 188 PROTEIN (g)
CALORIES 1954 1954 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
3
7-DAY AVERAGE DATE WEIGHT FAT CARBS
SAMPLE 20-Nov
21-Nov 181.4 60 167
22-Nov 180 42 174
23-Nov 179.6 45 325
24-Nov
25-Nov
26-Nov
180.3 27-Nov
28-Nov
29-Nov
30-Nov
1-Dec
2-Dec
3-Dec
#DIV/0! 4-Dec
5-Dec
6-Dec
7-Dec
 8-Dec
9-Dec
10-Dec
#DIV/0! 11-Dec
12-Dec
13-Dec
14-Dec
15-Dec
16-Dec
17-Dec
#DIV/0! 18-Dec
19-Dec
20-Dec
21-Dec
22-Dec
23-Dec
24-Dec
#DIV/0! 25-Dec
26-Dec
27-Dec
28-Dec
29-Dec
30-Dec
31-Dec
#DIV/0! 1-Jan
2-Jan
3-Jan
4-Jan
5-Jan
6-Jan
7-Jan
#DIV/0! 8-Jan
9-Jan
10-Jan
11-Jan
12-Jan
13-Jan
14-Jan
#DIV/0! 15-Jan
16-Jan
17-Jan
18-Jan
19-Jan
20-Jan
21-Jan
#DIV/0! 22-Jan
23-Jan
 24-Jan
25-Jan
26-Jan
27-Jan
28-Jan
#DIV/0! 29-Jan
30-Jan
31-Jan
1-Feb
2-Feb
3-Feb
4-Feb
#DIV/0! 5-Feb
6-Feb
7-Feb
8-Feb
9-Feb
10-Feb
11-Feb
#DIV/0! 12-Feb
13-Feb
14-Feb
15-Feb
16-Feb
17-Feb
18-Feb
#DIV/0! 19-Feb
20-Feb
21-Feb
22-Feb
23-Feb
24-Feb
25-Feb
#DIV/0! 26-Feb
27-Feb
28-Feb
1-Mar
2-Mar
3-Mar
4-Mar
#DIV/0! 5-Mar
6-Mar
7-Mar
8-Mar
9-Mar
10-Mar
11-Mar
#DIV/0! 12-Mar
13-Mar
14-Mar
15-Mar
16-Mar
17-Mar
18-Mar
#DIV/0! 19-Mar
20-Mar
21-Mar
22-Mar
23-Mar
24-Mar
25-Mar
#DIV/0! 26-Mar
27-Mar
28-Mar
29-Mar
30-Mar
31-Mar
1-Apr
#DIV/0! 2-Apr
3-Apr
4-Apr
5-Apr
6-Apr
7-Apr
8-Apr
#DIV/0! 9-Apr
 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) 2.5 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
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)

0
192 1976
208 1906
225 2605
0
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0
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0
0
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0
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0
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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
 WEIGHT CH

Recent Weight Readings: Weight Change Over Time:

Date Actual Trend Since yesterday: down
Fri, Nov 23 179.6 n/a Since a week ago: n/a
Thu, Nov 22 180.0 n/a Since two weeks ago: n/a
Wed, Nov 21 181.4 n/a Since a month ago: n/a
Wed, Nov 21 0.0 n/a
Err:502 Err:502 n/a
Err:502 Err:502 n/a
Err:502 Err:502 n/a
 179.6
down 1.8

WEIGHT CHANGE GRAPH

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

one day ago 180.0

one week ago n/a
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