Training Log — Weight Management
Training Log — Weight Management
Living journal for the 8-week weight management block. Track daily weight, calories, protein, training, and — critically — weekly averages, not daily fluctuations.
How to Use This Log
- Weigh yourself every morning, fasted, post-bathroom.
- Track calories, protein, carbs, and fat daily.
- Log every training session (weight, sets, reps, ).
- Look at the weekly average, not daily numbers.
- Weekly reflection every Sunday. Body composition check every 4 weeks.
Progression Reminders
- Rate targets: 0.25–0.5% BW/week gain, 0.5–1% BW/week loss.
- Protein anchor: 1.6–2.2 g/kg per day. Never go below.
- Don’t max out during a cut. Maintain strength, don’t chase .
- week 8. Take a diet break (maintenance) at week 8 too.
- Adolescents: no aggressive cuts without medical supervision.
Daily Entry Template
Date: ______________________
Body Weight (morning, fasted): ______
Nutrition
| Macro | Target | Actual |
|---|---|---|
| Calories | ||
| Protein (g) | ||
| Carbs (g) | ||
| Fat (g) |
Training
Session: [ ] Upper A [ ] Lower A [ ] Upper B [ ] Lower B [ ] Cardio [ ] Rest
Primary Lift: ______________________ Weight: ______ Sets x Reps: ______ RPE: ______
Recovery
Sleep: ______ hours
Energy level (1–10): ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
1. Weekly average body weight: ______
2. Change from last week: ______
3. On target rate? [ ] Yes [ ] Too fast [ ] Too slow [ ] Wrong direction
4. Average protein intake: ______ g/day
5. Average calories: ______
6. Training performance holding? [ ] Yes [ ] Slight drop [ ] Significant drop
7. One adjustment for next week:
Body Composition Check (Every 4 Weeks)
Date: ______________________
Weight: ______
Waist circumference: ______
Other measurements:
| Site | Prior | Current | Change |
|---|---|---|---|
| Chest | |||
| Arm (flexed) | |||
| Thigh | |||
| Hips |
Progress photos taken? [ ] Yes [ ] No
Strength check:
| Lift | Prior | Current | Change |
|---|---|---|---|
| Back Squat | |||
| Bench Press | |||
| Deadlift |
Cycle Review (Week 8)
Cycle: ______
1. Body weight start / end: ______ / ______
2. Waist circumference change: ______
3. Strength maintained? [ ] Yes [ ] Mostly [ ] Lost significant strength
4. Deload + diet break completed? [ ] Yes [ ] No
5. Ready for: [ ] Repeat block [ ] Switch to [ ] Switch to strength [ ] Return to maintenance
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Weight Management Program README
- Weight Management (concept)
- Hypertrophy (concept)
- (concept)