Weekly Check-In Form – Denver GeneralName *Date *Email * MeasurementsWeight First thing in the AM, on an empty stomach after going to the bathroomWeekly Average Weight Your recorded weight over 7 days, combined and then divided by 7 to give an average weight for the weekMid Bicep 15cm up from your elbowMid Waist The smallest part of your waist/absMid Thigh 20cm up from your knee TrainingWeight Training Completed? *Yes, all sessions trackedYes, some sessions trackedNo, some sessions missedNo, no training completedNew Personal Records or Highlights? New maximum weight lifted, new maximum reps completed?Cardio Completed? *Not AssignedNoYes, mostYes, allCardio Type, Total Duration & Calories Burned Calories burned total only for LISS/MISS cardioSteps Completed Average per day over the weekList any niggles, concerns, or physical limitations you experienced this week NutritionDietary Compliance *Within 5g of all macros = 95-100%. Within 100 calories of target & 5g of daily protein = 90%95-100%90-95%Eating mindfullyLower than requiredBinged or exceeded calorie targetsCurrent Macro Targets Assigned protein, carbs, fat daily targetsRefeed Macro Targets My Fitness Pal Calorie Intake Graph Screenshot & attach your MFP graph for the weekAre there any changes you would like to see in your meal plan? Do you have any upcoming social events where sticking to your nutritional targets could be challenging? Nutrition Notes Daily HabitsNutrition Tick if completedProtein target reached daily1-2 fruits + some veg consumed dailyAdequate water consumed dailyTook supplementsExercise Tick if completedSteps target reached dailySome mobility work completed before sessionsLifestyle Tick if completedGot outdoors dailyEnjoyed some downtime daily Self AssessmentEnergy Low energy, performance sufferingManageableDecent energy, excited to trainCould run a marathonDigestion Bloated often, eating flexibleBloated often, eating to planSometimes bloatedGood digestion, no concernsBowel Movements GoodFairly regularExperiencing constipationHunger Starving, struggling to be consistentHungry, but manageableComfortableFull, could eat lessCravings Every dayOften, but manageableFlexible dieting has this coveredRarely, I'm very comfortableHydration Inadequate hydration, need to work on thisI have to keep reminding myself to drink moreDecent hydration most days3L+ of water per dayStress Highly stressedModerately stressedManageable, nothing significantLow stress levelsMood Excited, cheerful, happyRelaxed, carefree, calmTense, nervous, irritatedAnxious, fearful, worriedSleep Less than 6 hours on average6-7 hours on average7-8 hours on average8+ hours on averageLibido High sexual interestGoodLower than usualLittle to no sexual interestStrength / Performance Poor performance, feeling weak in generalLower training effort than last weekFeeling strong, performing wellProgressively overloading, making definite gainsCaffeine Intake No caffeine consumed60-150mg per day (1-2 coffees)200mg+ per day (3+ coffees)300mg+ per day (strong pre-workout)Excessive caffeine consumption Visual ProgressYour thoughts on your visual progress? *Happy, seeing improvementsGood, progressiveTrusting the processUnhappy with rate of progressPlease email physique progress photos to physique.formation@gmail.com MiscellaneousTraining/Posing Videos Add youtube or other links hereDo you currently have your period? Any questions or concerns? What are you proud of this week? Planned improvements for next week If you had to pick, which would you prefer for further fat loss? Higher steps outputMore structured cardioReduced caloriesIf you had to pick, which would you prefer for further weight gain? Increased caloriesReduced planned exerciseReduced steps outputWeeks until your competitions or upcoming event? Alcohol Consumption No alcohol consumed this week1-2 drinks across the whole week1-2 drinks a couple days across this week1-2 drinks every day this weekExcessive alcohol consumption VerificationPlease enter any two digits *Example: 12This box is for spam protection - please leave it blank:
