#gym
| Consumables | |
| ------------------------------------ | --- |
| [[Egg and Toast Power Plate]] | |
| [[Greek Yogurt Parfait]] | |
| [[Grilled Chicken and Rice Bowl]] | |
| [[Protein Smoothie]] | |
| [[Steak, Sweet Potato, and Veggies]] | |
| [[Salmon and Quinoa Salad]] | |
| [[Cottage Cheese and Berry Bowl]] | |
# Progress Tracker
## Meal Plan
| Meal | Calories | Protein | Carbs | Fats | checklist |
| ------------------------------------ | -------- | -------- | -------- | -------- | --------- |
| [[Egg and Toast Power Plate]] | 750 | 40g | 55g | 35g | |
| [[Greek Yogurt Parfait]] | 650 | 25g | 55g | 30g | |
| [[Grilled Chicken and Rice Bowl]] | 800 | 55g | 75g | 30g | |
| [[Protein Smoothie]] | 400 | 35g | 40g | 10g | |
| [[Steak, Sweet Potato, and Veggies]] | 700 | 50g | 55g | 25g | |
| [[Salmon and Quinoa Salad]] | 750 | 45g | 60g | 35g | |
| [[Cottage Cheese and Berry Bowl]] | 300 | 25g | 20g | 15g | |
| **Daily Totals** | **4350** | **275g** | **360g** | **180g** | |
```chart
type: pie
labels: [Calories, Protein, Carbs, Fats]
series:
- title: Consumption intake
data: [4350, 275, 360, 180]
tension: 0.2
width: 40%
labelColors: true
fill: false
beginAtZero: false
bestFit: true
bestFitTitle: undefined
bestFitNumber: 0
```
---
## Daily Progress Tracking
| Date | Weight (lbs) | Chest (in) | Arms (in) | Waist (in) | Thighs (in) | Calories Consumed | Protein Intake | Workout Notes |
| ---------- | ------------ | ---------- | --------- | ---------- | ----------- | ----------------- | -------------- | ------------- |
| YYYY-MM-DD | | | | | | | | |
| YYYY-MM-DD | | | | | | | | |
2750–3250 calories per day.
150–180 grams of protein per day.
300–450 grams of carbs per day.
67–100 grams of fat per day.
5 whole eggs
2 slices whole-grain toast
1 banana
1 tablespoon peanut butter
1 cup whole milk
1 cup Greek yogurt (full-fat)
2 tablespoons honey
1/2 cup granola
1 handful mixed nuts (almonds, walnuts, etc.)
8 oz grilled chicken breast
1.5 cups brown rice
1 cup steamed vegetables (broccoli, carrots, or mixed greens)
1 avocado
1 large apple
8 oz steak or lean ground beef
1 large sweet potato
1 cup mixed vegetables (e.g., bell peppers, zucchini)
1/2 cup cottage cheese
6 oz salmon fillet or 8 oz chicken thigh
1 cup quinoa or 1 cup white rice
1 large mixed green salad with 2 tablespoons olive oil and vinegar dressing
1 cup cottage cheese (full-fat)
1 handful berries (e.g., blueberries, strawberries)
1 tablespoon almond butter or peanut butter
7 scopes whey protein isolate throughout the day (mixed with milk)
3 litres water
Chest and Triceps
3 x 3
Biceps and forearms
3 x 3
Legs
-Wednesdays
-Saturday
sleep no later than 1 am
# Daily Meal Tracker
**Date:** YYYY-MM-DD
| Meal # | Meal Description | Calories | Protein (g) | Carbs (g) | Fats (g) |
|--------|----------------------------------|----------|-------------|-----------|----------|
| 1 | Egg and Toast Power Plate | 750 | 40 | 55 | 35 |
| 2 | Greek Yogurt Parfait | 650 | 25 | 55 | 30 |
| 3 | Grilled Chicken and Rice Bowl | 800 | 55 | 75 | 30 |
| 4 | Protein Smoothie | 400 | 35 | 40 | 10 |
| 5 | Steak, Sweet Potato, and Veggies| 700 | 50 | 55 | 25 |
| 6 | Salmon and Quinoa Salad | 750 | 45 | 60 | 35 |
| 7 | Cottage Cheese and Berry Bowl | 300 | 25 | 20 | 15 |
| **Daily Totals** | | **4350** | **275** | **360** | **180** |
---
### Step 2: Weekly Cumulative Tracker
After filling out your daily logs, use this table to sum up each day for a weekly total. At the end of the week, it shows how close you are to your weekly goals.
# Weekly Cumulative Tracker
**Week:** [Specify the week]
| Day | Calories | Protein (g) | Carbs (g) | Fats (g) |
|-----------|----------|-------------|-----------|----------|
| Day 1 | | | | |
| Day 2 | | | | |
| Day 3 | | | | |
| Day 4 | | | | |
| Day 5 | | | | |
| Day 6 | | | | |
| Day 7 | | | | |
| **Weekly Totals** | **[Total Calories]** | **[Total Protein]** | **[Total Carbs]** | **[Total Fats]** |
| **Weekly Goal** | **30,450** | **1925g** | **2520g** | **1260g** |
| **Progress %** | `███████████░░░░` (90%) | `██████████░░░░` (85%) | `█████████░░░░░` (80%) | `██████████░░░░` (85%) |
---
### Step 3: Monthly Progress Tracker
To assess monthly intake, you can create a similar structure with weekly totals, which will allow you to track the cumulative totals and progress percentages toward a monthly goal.
# Monthly Progress Tracker
**Month:** [Specify the month]
| Week | Calories | Protein (g) | Carbs (g) | Fats (g) |
| ------------------ | ---------------------- | --------------------- | -------------------- | -------------------- |
| Week 1 | | | | |
| Week 2 | | | | |
| Week 3 | | | | |
| Week 4 | | | | |
| **Monthly Totals** | **[Total Calories]** | **[Total Protein]** | **[Total Carbs]** | **[Total Fats]** |
| **Monthly Goal** | **121,800** | **7700g** | **10,080g** | **5040g** |
| **Progress %** | `████████░░░░░░` (65%) | `███████░░░░░░` (70%) | `████████░░░░` (75%) | `███████░░░░░` (68%) |
---
### Step 4: Summary of Progress Tracking
For a quick snapshot, add this section to summarize your progress.
# Progress Summary
- **Daily Goals**: 4350 Calories, 275g Protein, 360g Carbs, 180g Fats
- **Weekly Goals**: 30,450 Calories, 1925g Protein, 2520g Carbs, 1260g Fats
- **Monthly Goals**: 121,800 Calories, 7700g Protein, 10,080g Carbs, 5040g Fats
- **Week 1 Progress**: Calories [percentage]%, Protein [percentage]%, Carbs [percentage]%, Fats [percentage]%
- **Month Progress**: Calories [percentage]%, Protein [percentage]%, Carbs [percentage]%, Fats [percentage]%