My Body Transformation Tools

This spreadsheet is the detailed journal I maintained during my 25-week transformation: every calorie consumed (meals and macros) and every calorie burned (cardio and weightlifting). 

Watch my videos to learn exactly how to populate this powerful spreadsheet. I recommend that you email yourself completed weeks so that you'll have them readily available for the rest of your life: If ever you need to lose weight again, just pull your best weeks and follow the same plan for excellent, proven results! To start a new week, simply right click on the sheet and create a copy (this quickly becomes a great tool for meal planning!).  Contact me through this website if you have any questions regarding the use of this spreadsheet.  USE MICROSOFT EXCEL FOR SUPERIOR RESULTS!

Everything can be calculated and recorded in the spreadsheet above; but for those who want to follow my program EXACTLY, a printable PDF version of my weekly briefing board has been provided for your convenience.  If you print and fill them out, I recommend you take a photo of each and email it to yourself along with your completed spreadsheets (your "break the glass plan/package" at the ready!).