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The document contains a weekly log tracking calories, macronutrients, water intake, exercise, sleep, and weight metrics over a period of 27 days. It includes details on daily calories, protein, carbohydrate, and fat intake as well as notes on activities, sports, and measurements. Trends in the data show calories and macronutrients fluctuating from day to day with regular exercise and measurements recorded weekly.

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Vlad Tanase
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62 views

No No No No No No No No No No No No No No No No No No No No No No No No No

The document contains a weekly log tracking calories, macronutrients, water intake, exercise, sleep, and weight metrics over a period of 27 days. It includes details on daily calories, protein, carbohydrate, and fat intake as well as notes on activities, sports, and measurements. Trends in the data show calories and macronutrients fluctuating from day to day with regular exercise and measurements recorded weekly.

Uploaded by

Vlad Tanase
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Tu We Th Fr Sa Su Mo

14 15 16 17 18 19 20 9591/17500

Calories 1468 1729 1687 1735 1706 1777 1708 11810/10220

Prots 93/26% 110/27% 109/25% 92/23% 74/16% 111/25% 100/23% 689/23.57%

Carbs 157/44% 190/47% 191/45% 193/47% 245/56% 183/42% 231/51% 1390/47.42%

Fats 49/30% 48/26% 56/30% 62/33% 54/28% 64/33% 41/22% 374/28.85%

Oil No No No No Yes No No No

Sugar No No No No Yes Yes Yes No

M Yes No No Yes No No No No

FF No No No No No Yes No No

Al No Yes No Yes No Yes No No

Sport *Abs *Chest FCC Abs+W+D Rest Walking+Dancing Walking Yes


Yes Yes Yes Yes Yes Yes
200 124 257 538 10 714 376 2219

Water 1.66l 1.5l 1.5l 1.66l 1.5l 1.66l 1.55 11.03/1.57

Sleep 9h 6:30 9h 8:30 7:30 6:30h 9h 56/8

Mess Kg: 95.20 Kg:94.70 Kg: -0.900


W: 108 W:108 W:-1 cm
T:110 T:109 T:0

Points 15 14 18 14 12 13 14 100
Tu We Th Fr Sa Su Mo

7 8 9 10 11 12 13 11900/17500

Calories 1406 1410 1513 1917 1937 1688 1678 11552/10220

Prots 107/28% 85/22% 121/32% 90/20% 96/23% 84/23% 103/25% 686/24.71%

Carbs 194/49% 191/48% 149/40% 229/49% 181/44% 160/45% 191/45% 1295/45.71%

Fats 41/ 23% 53/30% 47/28% 64/31% 60/33% 50/32% 56/30% 392/29.57%

Oil YES NO NO Yes No No NO No

Sugar NO NO NO No No Yes NO No

Water 2l 1.66l 2l 1.66l 1.5l 1.66l 1.66l 12.14l/1.73

Sports Ex YES YES – YES REST YES YES YES Yes


Strenght Abs- *Chest *Walking+Danc * Walking *Strenght
200 100 100 ing 150 265 1332
517

Sleep 3:30+4:30=8h 5+4=9h 8h 8h 7:30h 9h 8h 8h

Mess Kg: 95.80 Kg:95.60 Kg:-1kg


W: 109 W:109 W:0
T: 110 T:109 T:-1 cm
N: 44 N:44

Points 10 11 12 7 9 10 13 72

S1
Tu We Th Fr Sa Su Mo
21 22 23 24 25 26 27 11062/17500

Calories 1638 1866 1699 1964 2289 1700 1830 12986/17500

Prots 87/21% 90/21% 86/25% 95/20% 84/14% 101/25% 113/24%

Carbs 192/48% 190/44% 204/63% 208/42% 217/43% 183/44% 174/38%

Fats 55/31% 67/35% 17/12% 84/38% 96/43% 58/31% 78/38%

Oil No No No No Yes No No No

Sugar Yes Yes Yes No Yes Yes No YES

M No Yes No Yes Yes No Yes YES

FF No Yes Yes Yes No No No

Al No Yes Yes No Yes Yes No YES

Sport *Abs *UB *SFF + W W R+W Rest *St 1924


Yes Yes Yes Yes Yes Yes
206 243 387 283 578 277

Water 1.5l 1.5l 2l 2.33l 1.5l 1.55l 2l

Sleep 8:30h 9h 4h 9h 9h 9h 8h

Mess Kg: 94.50 Kg: 94.50


P:208.4 P:208.4
W:107 W: 107
T:107 T:107

Points 15 11 15 11 8 14 14 88
Tu We Th Fr Sa Su Mo

11 12 13 14 15 16 17

Calories 1541 1797 1663 1557 2127 2083 1981 12.746

Prots 91/23% 109/24% 82/20% 104/26% 113/25% 78/15% 145/40% 722/103

Carbs 186/48% 199/45% 210/49% 172/43% 176/41% 211/41% 199/30% 1353/194

Fats 62/29% 62/31% 59/31% 54/31% 63/33% 99/44% 67/30% 466/66

Oil No No Yes No No Yes Yes

Sugar No Yes No No Yes No Yes

M No No No No No Yes Yes

FF No No No No Yes Yes No

Al No No No No Yes No No

Sport *Abs *Arms *LowB Rest *W+D *Abs+W No


Yes Yes Yes Yes Yes
165 103 277 706 222

Water 1.5 2 1.66 1.5 1.5 1.5 1.5

Sleep 9 7 8 8 7.5 4+4 8

Mess Kg: 94.00 Kg: 94.00


P:206.8 P:206.8
W: 106 W: 106
T:106 T:106

Points 16 15 18 16 10 8 8 91
Sa Su Mo Tu We Th Fr

20 21 22 23 24 25 26

Calories 1835 1827 1775 2083 1651 1972 1864 13.007/1858


11.896/1699
Prots 106/23% 97/21% 101/22% 118/23% 101/25% 92/20% 118/25% 733/22.7%
105
Carbs 160/35% 233/51% 201/46% 183/35% 194/42% 172/38% 223/47% 1366/42%
195
Fats 84/42% 57/28% 62/32% 96/42% 52/28% 86/42% 58/28% 495/34.5%
71
Oil No No No Yes No No No No

Sugar No No No No No Yes No No

M Yes No No No Yes No No No

FF No No No Yes No Yes No No

Al No No No No No Yes No No

Sport *LowBD1 *AbsD1 *ChestD1 Pause *LowBD2 Walking *ChestD2 Yes


Yes Yes Yes Yes Yes Yes Yes
233 152 130 100 216 150 130 1111

Water 2 2 1.5 1.5 2 2 2 1.66

Sleep 8 8 8 8 8 8 8 8

Mess Kg:100
P:
W:
L:
Points 15 16.5 16 11 15.5 12 16.5 102.5

Sa Su Mo Tu We Th Fr

27 28 29 30 31 1 2

Calories 1658 1921 2083 1967 2431* 1649 1839 13.498/1928


12.154/1716
Prots 121/31% 84/17% 117/23% 131/26% 125/22% 141/34% 131/29% 847/26%
121
Carbs 226/57% 229/47% 246/49% 231/47% 269/46% 133/33% 205/44% 1538/46%
220
Fats 22/12% 77/36% 62/28% 59/27% 84/32% 60/33% 56/27% 420/28%
60
Oil No No Yes Yes No Yes No No

Sugar No Yes No Yes Yes No No No

M No Yes No No Yes No No No

FF No No No No Yes No No No

Al No No No No Yes No No No

Sport *Abs Pause *Legs *Chest Walking HIIT+Dancing Trapesus Yes


Yes No Yes Yes Yes Yes
269 175 150 Yes 190 104 1344
750

Water 2 2 2 2 2 2 2 2

Sleep 8 8 8 8 6 8 8 8

Mess Kg:99
P:
W:112
L:112

Points 17.5 14.5 13.5 14.5 10.0 15.5 16.5 102

Sa Su Mo Tu We Th Fr

3 4 5 6 7 8 9

Calories 1780 1805 1390 1654 1679 1753 2203 12.264/1752


10.979/1568
Prots 121/26% 112/25% 96/28% 75/18% 120/29% 132/30% 142/26% 798/26%
114
Carbs 228/50% 164/37% 202/60% 263/64% 185/44% 177/41% 296/54% 1515/50%
216
Fats 49/24% 74/38% 18/12% 32/18% 50/27% 57/29% 49/20% 329/24%
47
Oil No No No Yes No No No No

Sugar Yes Yes No No No No No No

M No No No No No No No No

FF No No No No No No Yes No

Al No No No No No No Yes No

Sport *Legs,SPFC *Biceps *Pause Pause *HIIT *Chest * Walking Yes


Yes Yes Yes Yes Yes
257 203 100 207 205 313 1285

Water 2.5 2 2.5 2 2 2 2 2

Sleep 8 6.5 8 9 5 10 6 7.5

Mess Kg:98
P:
W:110
L:110

Points 19 15.5 17 12 16.5 16 11 107

Sa Su Mo Tu We Th Fr

10 11 12 13 14 15 16

Calories 2750 1685 1588 1566 1825 1435 2208 12.950/1850


11.109/1587
Prots 132/19% 133/30% 66/16% 100/26% 110/24% 79/23% 83/15% 700/22%
100
Carbs 313/46% 219/50% 148/37% 174/46^ 200/43% 190/54% 219/41% 1463/45%
209
Fats 105/35% 10/20% 84/47% 48/28% 67/33% 36/23% 105/44% 476/33%
68
Oil No No Yes No No No No No

Sugar Yes No Yes No Yes No Yes No

M Yes No No No No No Yes No

FF No No No No No No Yes No

Al Yes No No No No No Yes No

Sport Drums *HIIT Pause *Abs *ArmsTW *SPFF Yes Yes


Yes Yes No Yes Yes No *Walking
877 207 100 232 210 100 292 2018

Water 3 3 2 2 2 2 2

Sleep 7 8 7 7 7 8 6
Mess Kg:97.5
P:
W:109
L:109

Points 13 17 15 17 16 13 8.5 99.5

Su Mo Tu We Th Fr Sa

18 19 20 21 22 23 24

Calories 2250 1465 1525 1587 1950 1342 1960 12.040/1720


10.430/1490
Prots 87/17% 93/26% 74/20% 113/29% 121/28% 104/30% 206/50% 686/24%
98
Carbs 310/58% 142/41% 169/46% 200/51% 217/48% 129/38% 206/47% 1372/48%
196
Fats 59/25% 51/33% 55/34% 35/20% 48/24% 19/32% 62/32% 354/28%
51/
Oil No Yes No No No No No No

Sugar No Yes No No No No No No

M Yes Yes Yes No No Yes Yes Yes

FF No No No No No Yes Yes No

Al No No No No Yes No Yes

Sport *Arms *SPFF *SPFAbs Free *Arms *Abs *Clubbing Yes


Yes Yes Yes Yes Yes Yes
210 210 221 397 63 509 1610

Water 2 2 2 2 2 2 2
Sleep 8 8 8 8 8 8 8

Mess Kg:97.3
P:
W:108
L:109

Points 15 14 15.5 16 15 15.5 12.5 103.5

Su Mo Tu We Th Fr Sa

25 26 27 28 29 30 31

Calories 1766

Prots 97/23%

Carbs 210/49%

Fats 54/28%

Oil No

Sugar No

M No

FF No

Al Yes

Sport *Walking
Yes
102
Water 2

Sleep 9

Mess

Points 16

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