TrainingAndNutritionLog

Date

How much sleep did you get last night?

On a scale from 1-5, with 1 being totally drained and 5
being fully energized, what was your energy level
today?

Name

Nutrition

Below is a scroll box where you may enter your entire Day's nutrition.

Include:

Meal Times
Food sources
Serving Sizes
Supplements and the time taken
Total pure water intake
Total non-water beverages

Sample Entry

6 am   - Meal 1: 1/2 c egg whites, 2 oz. chicken, 1/2 c oats with a dash of stevia and
cinnamon *Multivitamin, EFA supplement, Vitamin C

7:30 am -Pretraining: 1 scoop BCAA + Glutamine drink (ALRI Chain'd Out)

9 am   - Meal 2/Postworkout: 2 scoop whey protein, 100 g banana, 1 c berries

12pm - Meal 3: 5 oz. baked tilapia with salt-free Mrs. Dash seasoning, 120 g steamed
asparagus

3 pm   - Meal 4: 4oz. grilled chicken breast with salt-free Mrs. Dash seasoning, 100 g
steamed sweet potato

4pm    - Meal 5: 4 oz. grilled flank steak with lemon juice and salt-free Mrs. Dash seasoning,
2 cups romaine lettuce with 2 celery stalks, apple cider vinegar, pepper, dill and a dash of
stevia for salad dressing.

7pm    - Meal 6/Bedtime Snack: 2 scoops whey protein powder in water

TOTAL WATER: 1.5 gallons
OTHER BEVERAGES: 12 oz mug of black coffee with Stevia, 12 oz unsweetened
green tea, 1 diet Hansen's soda

Please include any added sweeteners, salt, dressings,marinades, etc., and
any other details applicable. The more detailed the entries, the better I can
keep track of your progress! Spices that are sodium free need not be
entered. Don't be hesitant to input info if you "cheated" or steered a bit off the
plan.Help me help you! It is better to hold yourself accountable so your results
are more clear and to better implement good habits. Trust me, it is the only
way to reach your goals and understand your results!!

Training

Below is a scroll bar for you to input you day's training of weight lifting and cardio.

Weight Lifting

Please include:

Exercises
Weight/setting used
Average repetitions (add total repetitions for each exercise then divide by the number of performed sets)
Sets performed for each exercise
Rest time between sets

Cardio

Please include:

Modality
Duration
Heart Rate Range

Sample Entry

Weights

* 7:15 am - 8:00 am

1. Dumbbell Chest Press                        25# dumbbells        10 reps         3 sets
2. Assisted Pull-ups, pronated grip         65# setting               8 reps         3 sets
3. Cable Lateral Raise                            20# setting               8 reps         3 sets
4. Standing Dumbbell Curls                    25# dumbbells        10 reps         3 sets
5. One-arm dumbbell kickback               20# dumbbell          10 reps         3 sets
6. Leg Extensions                                   40# setting              15 reps         3 sets
7. Deadlift                                               50# barbell             20 reps         3 sets
8. Seated Calf Raise                              90# plate                 25 reps         3 sets

Cardio

* 8:00 am - 8:45 am

1. Stairclimber        25 minutes        HR = 130-137
2. Elliptical              20 minutes        HR = 130-135

Last but not least, please express to me how you feel about your eating and
training today. Do you feel like certain things got in the way of you being
100% with your regimen? Or, do you feel like you were really on top of your
game today? Please share with me your emotional and physical feelings.

nicki@nickic.com
916.580.4731