12 WEEKS

Weight Loss
P L A N N E R

start date

end date
 make it happen
YOUR GOALS

MILESTONES
week 1 week 2 week 3

week 4 week 5 week 6

week 7 week 8 week 9

week 10 week 11 week 12

REWARDS
 WHEN YOU
FEEL LIKE
quitting
THINK ABOUT
WHY YOU
started
Write down 3 reasons why you started

3
LET’S START
THE GAME!

before!
A BETTER VERSION
OF ME

after!
 Weekly Weight
target weight weight lost

target % body fat lost fat %

STARTING
WEIGHT

Week 1 Week 2 Week 3

Week 4 Week 5 Week 6

Week 7 Week 8 Week 9

DIET
BREAK

Week 10 Week 11 Week 12

 Body Measurements
Start End Goal
arm arm arm

chest chest chest

waist waist waist

hip hip hip

thigh thigh thigh

calf calf calf

notes
 Weekly Measurements
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
arm arm arm arm arm arm

chest chest chest chest chest chest

waist waist waist waist waist waist

hip hip hip hip hip hip

thigh thigh thigh thigh thigh thigh

calf calf calf calf calf calf

notes
 Weekly Measurements
DIET BREAK

Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

arm arm arm arm arm arm

chest chest chest chest chest chest

waist waist waist waist waist waist

hip hip hip hip hip hip

thigh thigh thigh thigh thigh thigh

calf calf calf calf calf calf

notes
Week 12 Week 11 Week 10 Week 9 Week 8 Week 7 Week 6 Week 5 Week 4 Week 3 Week 2 Week 1

Mon
Tues
Wed
Thurs
Step Tracker
Fri
Sat
Sun
Week 12 Week 11 Week 10 Week 9 Week 8 Week 7 Week 6 Week 5 Week 4 Week 3 Week 2 Week 1

Mon
Tues
Wed
Thurs
Fri
Sleep Tracker
Sat
Sun
Week 12 Week 11 Week 10 Week 9 Week 8 Week 7 Week 6 Week 5 Week 4 Week 3 Week 2 Week 1

Mon
Tues
Wed
Thurs
Fri
Exercise Tracker
Sat
Sun
 Habit Tracker
Mon Tues Wed Thurs Fri Sat Sun
Week 12 Week 11 Week 10 Week 9 Week 8 Week 7 Week 6 Week 5 Week 4 Week 3 Week 2 Week 1

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

1 SER. FRIED FOOD 2X/WK

X fried food F fast food N instant noodles C canned meat B sweet beverage
 Macro Allowance
Diet Phase WEEK 1-10
1550 calories
Fats
9 cal/g
30%
Carbohydrates
4 cal/g
40%

52 g 155 g

116 g

4 cal/g
30%
Proteins

Diet Break WEEK 11-12

1750 calories
Fats
9 cal/g
30%
Carbohydrates
4 cal/g
40%

58 g 175 g

131 g

4 cal/g
30%
Proteins
Diet Phase Calorie Plan
1550 cal
WEEK 1-10

Starches Fats
4 servings 3 servings

Protein Sugar
6 servings 2-3 servings
(4 Lean, 2 Med Fat)

Vegetables Dairy
0-1 serving
5 servings

Fruits Water
2 Liters
3 servings
 Diet Break Calorie Plan
1750 cal
WEEK 11-12

Starches Fats
5 servings 3 servings

Protein Sugar
10 servings 2-3 servings
(7 Lean, 2 Med Fat, 1 High Fat)

Vegetables Dairy
0-1 serving
5 servings

Fruits Water
2 Liters
3 servings
 Free Foods
NO RESTRICTION BUT TAKE IN MODERATION

Mineral Coffee/ Herbs & Ginger Onion &

water Tea Spices Garlic

Vinegar Artificial Cabbage Cucumber Eggplant

Sweetener

Lettuce & Carrot & Tomato Pumpkin Leeks &

Kangkong Radishes &Squash Spring
Onion

Berries Lemon Passion Strawberry

Fruit
 Others
KEEP TO 1 SERVING PER DAY

Ketchup
Chili Sauce
BBQ Sauce
Mustard
1 tbsp
condiment

2 tsp non-dairy 1 tbsp cocoa 1 tbsp fat-free

creamer powder salad dressings

2 tsp low-sugar 2 tsp wheat/oat

fruit jam bran or wheat
germ
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

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Tuesday

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Wednesday

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Thursday

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Friday

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Saturday

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Sunday

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 WEEK 1

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

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Tuesday

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Wednesday

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Thursday

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Saturday

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Sunday

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 WEEK 2

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

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Wednesday

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Thursday

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Sunday

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 WEEK 3

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

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Thursday

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Friday

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Saturday

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Sunday

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 WEEK 4

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

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Friday

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Saturday

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Sunday

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 WEEK 5

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

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Friday

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Saturday

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Sunday

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 WEEK 6

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

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Friday

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Saturday

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Sunday

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 WEEK 7

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

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Friday

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Saturday

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Sunday

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 WEEK 8

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

_______cal _______cal _______cal _______cal _______cal

Friday

_______cal _______cal _______cal _______cal _______cal

Saturday

_______cal _______cal _______cal _______cal _______cal

Sunday

_______cal _______cal _______cal _______cal _______cal

 WEEK 9

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 52 g
F
155 g

116 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

_______cal _______cal _______cal _______cal _______cal

Friday

_______cal _______cal _______cal _______cal _______cal

Saturday

_______cal _______cal _______cal _______cal _______cal

Sunday

_______cal _______cal _______cal _______cal _______cal

 WEEK 10

Weekly Food Log

1550 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 58 g
F
175 g

131 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

_______cal _______cal _______cal _______cal _______cal

Friday

_______cal _______cal _______cal _______cal _______cal

Saturday

_______cal _______cal _______cal _______cal _______cal

Sunday

_______cal _______cal _______cal _______cal _______cal

 WEEK 11

Weekly Food Log

1750 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
 Weekly Food Diary 58 g
F
175 g

131 g
P
C

breakfast lunch dinner snacks macros

Monday

_______cal _______cal _______cal _______cal _______cal

Tuesday

_______cal _______cal _______cal _______cal _______cal

Wednesday

_______cal _______cal _______cal _______cal _______cal

Thursday

_______cal _______cal _______cal _______cal _______cal

Friday

_______cal _______cal _______cal _______cal _______cal

Saturday

_______cal _______cal _______cal _______cal _______cal

Sunday

_______cal _______cal _______cal _______cal _______cal

 WEEK 12

Weekly Food Log

1750 cal

Mon Tues Wed Thurs Fri Sat Sun

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g

g g g g g g g
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery
Sunday Saturday Friday Thursday Wednesday Tuesday Monday

breakfast
lunch
dinner
Meal Plan
snacks
grocery