Make one with a spreadsheet...
x2
I am trying to lose weight right now, and have been using spreadsheets. I have tabs for bi-weekly measurements with daily weight recorded, avg weight loss per day to reach my goal on 3-1, and weekly weight goals. 2nd tab is for recording what I did each workout......I don't track weights or reps just what exercises so I remember to switch things up every 2-3 weeks when something starts feeling stale. 3rd tab is a cardio tracker with daily weight also. I can't stand doing one thing for 45-60 minutes so it has breakdown of different machines.....put in how long you did each one, it totals them up and then figures out how much total time I have left, and how much daily cardio I need to average to reach my weekly target which is 300 minutes. Last tab is just a workout plan outline that I print off and keep with me in the gym. I have three different ab workouts that I rotate in different ways each week, and it is easier to just have a sheet that says on this day do workout #x, and then just glance down to see what x contains. Last thing I did was print up spreadsheets for my diet and I keep them in a binder and just record as I'm eating. I don't get crazy about every little detail on it, it's mainly to see how my body is reacting daily to different carb intake levels as far as my weight is concerned. I write down my morning and nightly weights, supps taken, cardio done, apprx p/c/f content.....again, I don't get stupid about it with labels. Generally, I just consider 5oz of meat 30grms of protein, medium potato 35 grams carbs, cup rice 30 grms carbs, etc.
I haven't really bothered doing anything like this to this extent....hell, I haven't even written down exercises b4 this since the first 3 years I started working out which was back in 1990. I got older, got a desk job, got lazy, got fat......and then got heath probs that slapped me back to reality. When I first tried getting back into working out I was very sporadic, and even though I knew things were changing, I didn't see my old self in the mirror and the results weren't noticeable like back in the day…..I miss the sauce.
I was also having a hard time with the fact that my metabolism drastically slowed down somewhere in there too. So tracking this stuff now has given me the ability to see what's working on a daily/ weekly basis food and exercise wise. It more importantly, has kept me motivated because I was/ am seeing daily and weekly progress. I am now to the point where the progress is getting to where I can see the changes in the mirror each week which is really exciting.
Bottom line, there are things out there, but it's better just to make shit on your own and tailor it to what you need, and what will motivate you to keep going. Good luck!
