Workout and Nutrition Charts

International Sports Sciences Association

International Sports Sciences Association1015 Mark Avenue • Carpinteria, CA 93013

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Workout LogExercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Aerobic Time / Heart Rate

lbs.

Reps.

HR

lbs.

Reps.

HR

lbs. Supplements

Reps.

HR

lbs.

Reps.

HR

lbs. Training Problems

Reps.

HR

lbs.

Reps.

HR

lbs.

Reps.

HR

lbs.

Reps.

HR




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Progress ChartBeginning Week 2 Week 4 Week 6 Week 8 Week 10 Week 12

Date

Total BodyWeight

Lean BodyWeight

Fat Weight

Body Fat Percentage

BMR

Notes:

Note to Trainers: This table isdesigned to show that yourclients should be gaining leanmuscle mass and losing fat.Carefully monitor their progressin these areas. Make sure thatFat Weight decreases and LeanBody Weight increases. Theamount of Fat Weight lost andthe increase in Lean BodyWeight will differ from person toperson. On the average, a per-son will lose about 2 pounds offat a week and gain 1/2 a poundof muscle. This will vary as theycontinue to lose more fat andgain muscle. Review Section 5 inFitness: The Complete Guide forfurther explanation.




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ZigZag / Caloric Modifications

Beginning Week 2 Week 4 Week 6 Week 8 Week 10 Week 12

Date

AverageCalories

Upzig Calories

DownzagCalories

Notes:

Note to Trainers: Every twoweeks, you must re-evaluateyour client’s Basal MetabolicRate. As they continue to gainlean muscle mass and lose fat,their BMR will change. They willactually need to start eatingmore to accommodate their in-crease in lean body weight. Takespecial care to explain this tothem as well as explain why thenumber on the scale is not asimportant as the relation be-tween Lean Body Weight andFat Weight. Also note that yourclient’s Upzig days should fall ondays that they will be training,and their downzag days are non-training days.




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Body MeasurementsBeginning 2 Weeks 4 Weeks 6 Weeks 8 Weeks 10 Weeks 12 Weeks

Date: Date: Date: Date: Date: Date: Date:

Weight = Weight = Weight = Weight = Weight = Weight = Weight =

Body Fat % = Body Fat % = Body Fat % = Body Fat % = Body Fat % = Body Fat % = Body Fat % =

Girth Measurements(inches)







Upper Arm Girth Upper Arm Girth Upper Arm Girth Upper Arm Girth Upper Arm Girth Upper Arm Girth Upper Arm Girth

Chest Girth Chest Girth Chest Girth Chest Girth Chest Girth Chest Girth Chest Girth

Waist Girth Waist Girth Waist Girth Waist Girth Waist Girth Waist Girth Waist Girth

Hip Girth Hip Girth Hip Girth Hip Girth Hip Girth Hip Girth Hip Girth

Thigh Girth Thigh Girth Thigh Girth Thigh Girth Thigh Girth Thigh Girth Thigh Girth

Calf Girth Calf Girth Calf Girth Calf Girth Calf Girth Calf Girth Calf Girth

Wrist Girth Wrist Girth Wrist Girth Wrist Girth Wrist Girth Wrist Girth Wrist Girth

Forearm Girth Forearm Girth Forearm Girth Forearm Girth Forearm Girth Forearm Girth Forearm Girth

Skinfolds(millimeters)







Triceps Triceps Triceps Triceps Triceps Triceps Triceps

Subscapular Subscapular Subscapular Subscapular Subscapular Subscapular Subscapular

Suprailiac Suprailiac Suprailiac Suprailiac Suprailiac Suprailiac Suprailiac

Abdominal Abdominal Abdominal Abdominal Abdominal Abdominal Abdominal

Mid-Thigh Mid-Thigh Mid-Thigh Mid-Thigh Mid-Thigh Mid-Thigh Mid-Thigh

Inside Calf Inside Calf Inside Calf Inside Calf Inside Calf Inside Calf Inside Calf

Pectoral (men) Pectoral (men) Pectoral (men) Pectoral (men) Pectoral (men) Pectoral (men) Pectoral (men)

Biceps Biceps Biceps Biceps Biceps Biceps Biceps




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Estimated Caloric Intake: Week 1 & 2Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Date

Meal 1

(calories)

Time

Meal 2

(calories)

Time

Meal 3

(calories)

Time

Snack 1

(calories)

Time

Snack 2

(calories)

Time

Snack 3

(calories)

Time

Notes:

Note to Trainers: The timesthat your clients eat will varygreatly. However, their biggesthigh-carbohydrate meal of theday should be the one they haveprior to training. You must ad-here to Rule Three of the FiveRules of Nutrition. Always eat forwhat you are going to do, notwhat you have done. To reviewthe Five Rules of Nutrition, referto Unit 18 in Fitness: The Com-plete Guide.

Notes:




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Date

Meal 1

(calories)

Time

Meal 2

(calories)

Time

Meal 3

(calories)

Time

Snack 1

(calories)

Time

Snack 2

(calories)

Time

Snack 3

(calories)

Time

Notes:

Notes:

Workout and Nutrition Charts

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