my TRAINING ry! Comments Welcome Dia
Comments or
SUGGESTIONS
Welcome to Name: Starting Date: Mission Statement:
12 Week Summer Challenge The 12 week challenge is designed to challenge you both physically and mentally. With expert advice and support we’ll give you the extra motivation & nutritional information to push your body to the limit to ensure that you get awesome results that you never thought possible. Don’t be one of those under achievers that have been going to gyms for years only to see minimal results... C’mon put your mind and body to the test. Commit yourself to 12 weeks vigorous training, a clean nutritional eating plan and lots of hard work and effort. Let our trainers work with you to achieve results that you only see in magazines. “For me the 2003 Summer Challenge gave me the opportunity to achieve beyond my expectations in a very supportive and encouraging environment. This is the opportunity to achieve your goal before summer. Now is the time to make real change.” -Sean McCabe- Men’s Winner 2003 “I had just joined the gym and got persuaded to have a crack at the Summer Challenge 2004. Having had no exercise for 10 yrs I was nervous about the task, but the staff, competitors and members were so full of encouragement that although hard work, this was a very enjoyable experience. Indeed so I want to defend my title.” -Bobby Hall, 2004 Men’s Winner “I was a member for 2 yrs and wasn’t getting the results I wanted. I took up the challenge hoping to kick start my weight loss. It had been life changing for me! I lost the weight, gained confidence, and now have more energy to burn. I would like to thank my trainer (Peter) and all the staff who encouraged and supported everything I did! DO YOURSELF A FAVOUR... JOIN THE CHALLENGE -Linley Fry, 2004 Women’s Winner.
Disclaimer If found... Please return this Training Diary to...
Please check with your Doctor and Dietician before starting any exercise and diet program.
Notes Notes
Reorder Please ! ONEForm like I Would another Reorder form
Please send me ......... copies of My Training Diary to: Name:.................................................................................................................................... Address:................................................................................................................................. Ph:......................................................................................................................................... Email:.................................................................................................................................... Cost = $14.95 + $2.60 Postage (3 or more diaries Postage = $6) Money or Cheque made payable to: Get Positive Productions Or direct deposit to: Name of Account:
Get Positive Productions
Bank:
Commonwealth Bank, Warwick WA
BSB:
06 6192
Account Number:
10246825
Send this form to: Louisa Wood Get Positive Productions PO Box 205 DUNCRAIG EAST WA 6023 Email: louisa@getpositive.com.au
Goal 3monthGoal
Calories Expended
CARDIO
Time
Length
Rate Calories
Comments
Planned Actual
Planned Actual
Planned
After
Insert After Pic Here
Actual
TOTAL
GYM
Set 1 KG/Reps Set 2 KG/Reps Set 3 KG/Reps Set 4 KG/Reps
Nutrition Sources Fat
Almonds Flaxseed oil Olive oil Avocados Safflower oil Sesame oil Canola oil
Carbs
Oats Potato Rice Pumpkin Beans Corn Whole Wheat Bread
Protein
Lean Steak Chicken Breast Turkey Breast Lean Mince
Dairy
Eggs Egg White Low Fat Yogurt Low Fat Cottage Cheese
Fish
Salmon Snapper Prawns Crabs
Other
Protein Powder
Vegies
TOTAL CALORIES EXPENDED
COMMENTS / SUPPLEMENTS
Broccoli Cauliflower Carrots Mushrooms Tomato Spinach Peas Cabbage Celery Lettuce Zucchini Onion Cucumber Brussel Sprouts Green Beans
Fruit
Banana Apple Orange Kiwi Melon CALS CONSUMED - CALS EXPENDED = NET CALS WEIGHT
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
GOAL
Weekly Check In
Calories Consumed
ACTUAL
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
DIET Time
Amt
Fat
Carbs
Pro
Meal 1
Actual
Meal 2
Plan
Actual
Meal 3
Plan
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
Name
Plan
Actual
Plan
Meal 4
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
Actual
Plan
Meal 5
Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
Actual
Plan
Meal 6
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
Actual
TOTAL CALORIES CONSUMED
CALORIES
Calories Expended
CARDIO
Time
Calories Consumed
Length
Rate Calories
Comments
DIET Time
Planned Actual
Name
Amt
Fat
Carbs
Pro
Meal 1
Plan
Planned Actual
Actual
Planned Actual
TOTAL
GYM
Set 1 KG/Reps Set 2 KG/Reps Set 3 KG/Reps Set 4 KG/Reps
Nutrition Sources Fat
Almonds Flaxseed oil Olive oil Avocados Safflower oil Sesame oil Canola oil
Meal 2
Plan
Actual
Plan
Oats Potato Rice Pumpkin Beans Corn Whole Wheat Bread
Meal 3
Carbs
Actual
Protein
Lean Steak Chicken Breast Turkey Breast Lean Mince
Plan
Eggs Egg White Low Fat Yogurt Low Fat Cottage Cheese
Fish
Salmon Snapper Prawns Crabs
Meal 4
Dairy
Actual
Other
Protein Powder
Vegies
COMMENTS / SUPPLEMENTS
Meal 5
Plan
Actual
Plan
Fruit
Banana Apple Orange Kiwi Melon
Meal 6
TOTAL CALORIES EXPENDED
Broccoli Cauliflower Carrots Mushrooms Tomato Spinach Peas Cabbage Celery Lettuce Zucchini Onion Cucumber Brussel Sprouts Green Beans
Actual
CALS CONSUMED - CALS EXPENDED = NET CALS WEIGHT
TOTAL CALORIES CONSUMED
CALORIES
Calories Expended
CARDIO
Time
Calories Consumed
Length
Rate Calories
Comments
DIET Time
Planned Actual
Name
Amt
Fat
Carbs
Pro
Meal 1
Plan
Planned Actual
Actual
Planned Actual
TOTAL
GYM
Set 1 KG/Reps Set 2 KG/Reps Set 3 KG/Reps Set 4 KG/Reps
Nutrition Sources Fat
Almonds Flaxseed oil Olive oil Avocados Safflower oil Sesame oil Canola oil
Meal 2
Plan
Actual
Plan
Oats Potato Rice Pumpkin Beans Corn Whole Wheat Bread
Meal 3
Carbs
Actual
Protein
Lean Steak Chicken Breast Turkey Breast Lean Mince
Plan
Eggs Egg White Low Fat Yogurt Low Fat Cottage Cheese
Fish
Salmon Snapper Prawns Crabs
Meal 4
Dairy
Actual
Other
Protein Powder
Vegies
COMMENTS / SUPPLEMENTS
Meal 5
Plan
Actual
Plan
Fruit
Banana Apple Orange Kiwi Melon
Meal 6
TOTAL CALORIES EXPENDED
Broccoli Cauliflower Carrots Mushrooms Tomato Spinach Peas Cabbage Celery Lettuce Zucchini Onion Cucumber Brussel Sprouts Green Beans
Actual
CALS CONSUMED - CALS EXPENDED = NET CALS WEIGHT
TOTAL CALORIES CONSUMED
CALORIES
Calories Expended
CARDIO
Time
Calories Consumed
Length
Rate Calories
Comments
DIET Time
Planned Actual
Name
Amt
Fat
Carbs
Pro
Meal 1
Plan
Planned Actual
Actual
Planned Actual
TOTAL
GYM
Set 1 KG/Reps Set 2 KG/Reps Set 3 KG/Reps Set 4 KG/Reps
Nutrition Sources Fat
Almonds Flaxseed oil Olive oil Avocados Safflower oil Sesame oil Canola oil
Meal 2
Plan
Actual
Plan
Oats Potato Rice Pumpkin Beans Corn Whole Wheat Bread
Meal 3
Carbs
Actual
Protein
Lean Steak Chicken Breast Turkey Breast Lean Mince
Plan
Eggs Egg White Low Fat Yogurt Low Fat Cottage Cheese
Fish
Salmon Snapper Prawns Crabs
Meal 4
Dairy
Actual
Other
Protein Powder
Vegies
COMMENTS / SUPPLEMENTS
Meal 5
Plan
Actual
Plan
Fruit
Banana Apple Orange Kiwi Melon
Meal 6
TOTAL CALORIES EXPENDED
Broccoli Cauliflower Carrots Mushrooms Tomato Spinach Peas Cabbage Celery Lettuce Zucchini Onion Cucumber Brussel Sprouts Green Beans
Actual
CALS CONSUMED - CALS EXPENDED = NET CALS WEIGHT
TOTAL CALORIES CONSUMED
CALORIES
Calories Expended
CARDIO
Time
Weekly Check In
Length
Rate Calories
Comments
Planned Actual
Planned Actual
Planned Actual
TOTAL
GYM
Set 1 KG/Reps Set 2 KG/Reps Set 3 KG/Reps Set 4 KG/Reps
Nutrition Sources Fat
Almonds Flaxseed oil Olive oil Avocados Safflower oil Sesame oil Canola oil
Carbs
Oats Potato Rice Pumpkin Beans Corn Whole Wheat Bread
Protein
Lean Steak Chicken Breast Turkey Breast Lean Mince
Dairy
Eggs Egg White Low Fat Yogurt Low Fat Cottage Cheese
Fish
Salmon Snapper Prawns Crabs
Other
Protein Powder
Vegies
TOTAL CALORIES EXPENDED
COMMENTS / SUPPLEMENTS
Broccoli Cauliflower Carrots Mushrooms Tomato Spinach Peas Cabbage Celery Lettuce Zucchini Onion Cucumber Brussel Sprouts Green Beans
Fruit
Banana Apple Orange Kiwi Melon CALS CONSUMED - CALS EXPENDED = NET CALS WEIGHT
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
ACTUAL Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
Goal 3monthGoal
Calories Consumed
DIET Time
Amt
Fat
Carbs
Pro
Plan
Meal 1
Before
Name
Actual
Insert Before Pic Here
Meal 2
Plan
Actual
Actual
Meal 4
Plan
Actual
Plan
Meal 5
Date Weight Girths -Shoulder -Chest -Bust -Waist -Bottom -R Biceps -L Biceps -R Thigh -L Thigh -R Calf -L Calf Body Fat -Bicep -Tricep -Subscapular -Supraspinale -Abdomen -Quad -Calf TOTAL %
GOAL
Actual
Plan
Meal 6
ACTUAL
Meal 3
Plan
Actual
TOTAL CALORIES CONSUMED
CALORIES
Notes Notes
JUL
AUG
SEP
OCT
NOV
DEC mon
2005 2005
tue
1
wed
2 1
3
1
thu
1
2
4
2
fri
2
3
1
5
3
sat
3
4
2
6
4 sun
4
1
5
3
7
5 mon
5
2
6
4
8
6
6
3
7
5
9
7
4
8
6
10
tue
7 wed 8
thu
8
5
9
7
11
9
fri
9
6
10
8
12
10
sat
10
7
11
9
13
11 sun
11
8
12
10
14
12 mon
tue
12
9
13
11
15
13
13
10
14
12
16
14 wed
14
11
15
13
17
15
15
12
16
14
18
16
fri
16
13
17
15
19
17
sat
thu
17
14
18
16
20
18 sun
18
15
19
17
21
19 mon
19
16
20
18
22
20
20
17
21
19
23
21 wed
tue
thu
21
18
22
20
24
22
22
19
23
21
25
23
fri
23
20
24
22
26
24
sat
24
21
25
23
27
25 sun
25
22
26
24
28
26 mon
26
23
27
25
29
27
27
24
28
26
30
28 wed
tue
28
25
29
27
29
thu
29
26
30
28
30
fri
31
sat
30
27
29
31
28
30
sun
29
31
mon
30
tue
31
wed thu