Muscle & Fat Balancing Program
Action Checklist
Name: ______________________________________________________
Getting Ready to Start
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Activity |
Plan Date |
Done When |
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Read Program Guide |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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Choose My Qualified Coach/Partner |
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Shop for Food |
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Measure Body Composition (Tanita Scale) |
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or Measure Body Fat (Calipers) |
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Measure Body Sizes (Tape Measure) |
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Take Your Body Pictures |
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Make a Success Environment (e.g. Eliminate Junk Food from House) |
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Tell Coach you are Ready to Start, Get OK |
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Week 1 - Phase 1 - Meal Plan
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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1 |
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2 |
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3 |
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4 |
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5 |
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6 |
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7 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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Shop for Food |
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Tell Coach your Progress |
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Week 2 - Phase 1 - Meal Plan
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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8 |
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9 |
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10 |
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11 |
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12 |
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13 |
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14 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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Shop for Food |
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Measure Body Composition |
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Measure Body Fat (Calipers) |
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Measure Body Sizes (Tape Measure) |
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Tell Coach your Progress |
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Week 3 - Phase 2 - Meal Plan
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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15 |
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16 |
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17 |
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18 |
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19 |
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20 |
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21 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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Shop for Food |
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Tell Coach your Progress |
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Week 4 - Phase 2 - Meal Plan
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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22 |
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23 |
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24 |
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25 |
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26 |
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27 |
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28 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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Shop for Food |
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Measure Body Composition |
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Measure Body Fat (Calipers) |
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Measure Body Sizes (Tape Measure) |
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Tell Coach your Progress |
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For continued body fat loss Week 5 - Phase 1 - Meal Plan
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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29 |
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30 |
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31 |
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32 |
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33 |
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34 |
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35 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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Shop for Food |
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Tell Coach your Progress |
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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36 |
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37 |
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38 |
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39 |
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40 |
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41 |
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42 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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|
Shop for Food |
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|
|
Measure Body Composition |
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|
|
Measure Body Fat (Calipers) |
|
|
|
Measure Body Sizes (Tape Measure) |
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|
|
Tell Coach your Progress |
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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43 |
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44 |
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45 |
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46 |
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47 |
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48 |
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49 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
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Plan Exercise Type & When |
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|
Shop for Food |
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|
Tell Coach your Progress |
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Date |
Day of Week |
Day of Plan |
Food Plan Y/N |
Supplements Taken Y/N |
Aerobic Exercise 5 Days |
Strength Exercise 2 Days |
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50 |
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51 |
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52 |
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53 |
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54 |
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55 |
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56 |
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Activity |
Plan Date |
Done When |
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Plan Food for the Next Week |
|
|
|
Plan Exercise Type & When |
|
|
|
Shop for Food |
|
|
|
Measure Body Composition |
|
|
|
Measure Body Fat (Calipers) |
|
|
|
Measure Body Sizes (Tape Measure) |
|
|
|
Tell Coach your Progress |
|
|
Click link to review the body fat reduction "Food & Supplement Plans".