Instructions
Please fill out this form to the best of your ability, the more descriptive the better your trainer can assist you. Make include your pictures of the meals consumed when uploading your journal, this shows the color combinations, rawness and portion.

Men will consume 4-6 small meals a day, making sure to eat breakfast every day and finish your last meal 2-3 hours before bedtime.

Women will do their best to eat 3 meal and 2 snacks - snacks are very important between meals which keeps the metabolism high and keep those hunger pains at bay. Women should finish their last meal 3 hours before bedtime.

Water intake should be roughly 1/2 your body weight in ounces - we also recommend taking note when urinating. This is a great way to monitor water intake - if it has a yellow tint to it then that means more water.

Full Name *

Email

Water Intake

20 oz40 oz60 oz80 oz100 oz120 oz140 oz

Meal 1 *

Meal 1 Photo

Meal 2

Meal 2 Photo

Meal 3

Meal 3 Photo

Meal 4

Meal 4 Photo

Meal 5

Meal 5 Photo

I tried to incorporate as many colors as possible

YesNo

Great dayNeed to pay better attention

Eating strategies I followed today:

Wrote every biteIncluded fruits/vegetablesPlanned in advanceAte mindfully, without distractionDid not wait too long between mealsAte slowlyWatched portionsHad the foods I needed availableDrank enough waterAvoided my problem, trigger foodsStopped when fullWatched sugar and fats

Did I make time for excercises?

YesNo

Success of the day:

Challenge of the day:

What I plan to work on to meet my goals:

Do I need extra support?

YesNo

If Yes, I need to Contact:

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