Workout Log & Food Journal Spreadsheet, Gym Tracker, Weight Lifting Log, Fitness Planner, Excel Google Sheets

Seller's description

WORKOUT LOG & FOOD JOURNAL PLANNER - lift log, personal records, food journal, daily check-in, body stats and goals in one spreadsheet. Works in Excel and Google Sheets.

Log your lifts, watch the weights go up, and keep a simple record of what you eat. Pick each exercise from a drop-down that you can add your own moves to. Volume and an estimated one-rep max fill in on their own, and a gold highlight shows every new personal record.

WHAT'S INSIDE (9 TABS)
- Start Here: a 6-step guide, set up in about 5 minutes
- Workout Log: 1,200 rows. Date, workout type, exercise drop-down, sets, reps, weight, minutes, RPE and notes. Volume and estimated 1RM calculate; new records turn gold
- My exercise list: 48 moves are pre-loaded. Type your own at the bottom and they appear in the drop-down right away (room for 100)
- Personal Records: first weight, best weight, gain, best estimated 1RM and last date for every exercise, automatic
- Food Journal: 2,000 rows. Meal drop-down, food, amount, calories, protein, carbs, fat and how you felt. Calories and macros are optional
- Daily Log: 365 days. Daily food totals fill in; add water, sleep and mood. Protein and water turn green when you hit your goals
- Body Stats: weight and measurements with a weight chart
- Motivation: your "why", up to 10 goals with status, and 100 quote slots (60 original quotes included). The Dashboard shows a new quote every day
- Dashboard: workouts this week, month and year, total volume, current weight and change, 7-day average calories and protein, a month-by-month table and a chart
- Settings: lb or kg, weekly workout goal, daily calorie, protein, carb, fat and water targets

HOW IT WORKS
1. Purchase and download the .xlsx file instantly.
2. Choose lb or kg and set your goals on Settings.
3. Log workouts and meals. Records, daily totals and the Dashboard update on their own.

WORKS IN
Microsoft Excel, Google Sheets (upload to Drive, open with Sheets), Numbers and LibreOffice.

GOOD TO KNOW
- The starting numbers (4 workouts a week, 2,000 calories, 130 g protein) are examples. Change them to yours, or set calories to 0 if you do not count.
- Food tracking is optional. If counting numbers is stressful, skip those columns and just log what you ate and how you felt.
- Estimated 1RM is a rough guide from the Epley formula, shown for sets of 1 to 12 reps.
- The pictures show sample data. Your copy opens ready for your own entries.

IMPORTANT
- This is a digital download. No physical item is shipped.
- This is a personal log and planning tool. It is not medical, nutrition or fitness advice and does not diagnose or treat anything. Talk with your doctor or a qualified professional before starting an exercise program or changing how you eat.
- Health notes you type stay in your file. Think before you share it with anyone.

TERMS
For personal use. Please do not resell, share or redistribute the file. Colors may vary slightly by screen.

Questions? Message us anytime. Thank you for shopping Meadow & Main!