You will find several worksheets within your log book once you have it open. You will be using all of them throughout the course of the program.
You will have printable log sheets to use throughout the day. These printable log sheets are easy to take with you to the gym, to the grocery, and anywhere you go throughout the day like work or school. These printable log sheets are included within this manual.
At the end of each day, after recording information on your printable log sheets, you will transfer information over to your log book. This information is needed so your log book can help you make important decisions at the end of each week.
Your log book is also going to help you prepare for the program each week by doing calculations for you. You only have to enter certain information and the log book will spit out the numbers for you.
One of the more important parts of this program is recording all the foods you eat each day and obtaining the number of calories, protein, carbs, and fat you eat each day. The log book makes this very easy for you … once you populate your log book with foods that you eat, it will only take a few minutes each night to calculate everything you’ve eaten for the day.
I want you to open your log book right now so we can go over each of the worksheets. I want to introduce them to you so you know where they are when it’s time to use them a little later.
The yellow highlighted cells is where you will enter information. Please do not change anything else in the worksheets as this could really cause problems. Many of the cells within the worksheets include formulas for calculating values for you.
Worksheet: Food Database
You must use nutrition labels and online calorie calculators to populate this worksheet. When you eat a certain food, simply enter the nutrition facts for this food. Enter the food, quantity for a serving, protein, carbs, and fat grams for each serving.
From there, the amount of calories per serving will be calculated for you based on protein, carbs, and fat. This number may be a little different than the nutrition facts label. This is okay… don’t worry about it.
Each day, you will enter the amount of each food eaten. You just enter the number in the “Eaten” column. The totals will be calculated for you.
Once you have the food database populated with the most popular foods that you eat, it will only take you a few minutes each night to get your totals for each day. You will see how fast this is … this is a great tool so use it wisely.
I developed these tools after several years of doing everything manually. I used to write everything down in a notebook and calculate everything by hand. This worksheet will save you hours and hours of time.
Using this worksheet will also help you stay away from cheating on your diet. You MUST keep track of everything you eat and eating junk foods will make that tougher to do. If you need a little extra help, you can use Fitday.com – it will help you learn how to count calories and track the foods you eat each day.
There are also tons of apps now for phones that will track calories as you input foods. You can even scan the bar code label of the food you are eating and it will find the food and nutrition facts for you! That's pretty cool stuff.
Worksheet: Diet Calculators
Use this worksheet to calculate all your diet information for you. All you need to enter is your lean mass and your activity level. You will learn how to find your lean mass a little later in this manual. You might already know how if you've read through the WLC System Manual.
Use 1.55 for activity level unless you have a very active job. Your muscle building calorie levels will be calculated for you. Your pre and post workout meals are also calculated for you.
And finally, you should enter your desired calorie intake for starting the program in the last table on this worksheet. Your calorie intake for each meal plan is calculated for you and entered onto the meal plan worksheets for you.
Worksheet: Meal Plan A through Meal Plan M
These worksheets allow you to easily plan your meals for each type of meal plan. The calorie, protein, carbohydrate, and fat targets are given to you. You can then add the foods you like along with nutrition facts for each food. The totals will be calculated for you.
You can easily put together meal plans with these worksheets. You won't find anything like this anywhere else. I've made all of this easy for you. So please take advantage of these worksheets and plan the meals you will be eating.
As you get better at learning more about foods, you'll know what foods you can replace in a meal without the macronutrient total changing very much at all. For example, exchanging an apple for a banana isn't going to make a difference and allows you to add variety from day to day.
Worksheet: Diet and Weekly Assessment
The weekly assessment tab will be used every day. You will copy and paste calories, protein, carb, and fat totals from your food database at the end of each day over to this worksheet. Just find the day you are on and paste the values directly into the worksheet … the yellow highlighted cells is where you will do this.
The easiest way to do this is to highlight “Calories, Protein, Carbs, and Fat” totals from your food database. Then hit “Ctrl” and the letter “C” to copy those numbers. Then go to the Weekly Assessment worksheet and highlight the “Calories, Protein, Carbs, and Fat” cells for the correct day.
Once they are highlighted, right click on your mouse and hit “Paste Special” and then select “Values” – this pastes the numbers into the cells. You are now finished adding your totals for the day.
At the end of each week, you will use these numbers along with your lean mass and fat mass changes to make a decision for the upcoming week. Will you change your diet? It depends on your results from each week.
From each weekly assessment, you will enter your body weight and body fat percentage into this worksheet. Lean mass and Fat mass will be calculated for you. The changes from week to week will also be calculated for you. From those results, you can make a decision each week.
Worksheet: Measurements Log
For the first few weeks of this program, you will be taking measurements every morning. You will take 3 measurements at each location to practice. You need the practice because the results of these measurements are very important to your progress.
You will record these measurements on your printable log sheet, but you’ll transfer them over to this worksheet at the end of each day or each week depending on where you are at in the program.
Worksheet: Weekly Planner
This worksheet will help you see what you need to do each week. You may be making changes to your diet on a weekly basis so this helps you write out what you need to do each day. Preparing for each week is very important and this worksheet helps you do so.
Worksheet: Cardio Calculator
One of the things you need to do before beginning this program is to find your target heart rate zones for your cardio workouts. When you stay within these zones, you are burning a maximum amount of body fat each workout.
This worksheet includes an easy-to-use cardio calculator. All you have to do is enter your age and your resting heart rate and your fat burning heart rate zone is calculated for you.
Make sure your heart rate stays within this zone during your cardio workouts and you get the best results from each workout. You will have less body fat after each workout.
Worksheet: Cardio Log
After you get your heart rate watch, you will be able to consistently measure your average heart rate and calories burned from each workout. This way you can ensure you are getting better and working harder each workout. You’ll know exactly how many calories you are burning each workout.
The focus of this program is to build muscle and strength – big time. So fat loss is not the focus but I always require a minimum amount of cardio on every program for health purposes and extra fat burning. Cardio is very important to your results so make sure to do the required cardio.
Cardio will actually help you build muscle … trust me on this. Do your cardio and record it in your cardio log. Always strive for improvement with every workout. You only have 16 cardio workouts to do for this program so work hard and even harder during each of them.
Worksheet: Strength Gains
After every weight lifting workout, you need to enter the results from every set of every exercise. Enter the weight lifted and the reps for each set. Your estimated 1 rep max will be calculated. As you go through the program, your 1 rep max will greatly increase. This will motivate you, and you’ll see your body change as these numbers increase.
One thing that will never fail – your body will transform as you get stronger and stronger during this program. It will happen.
