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Compliance [wpdatachart id=2] |
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Weight Sorry no data till now
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Measurements
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Diet Plan
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Macros
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Steps
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Pictures Latest Photos Oldest Photos All Photos
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View All Check-ins
| Entry Date | Custom Content |
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No entries match your request. |
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| Entry Date | Custom Content |
View All Check-ins
| Which colour describes how things have been going for you? | Green (you are progressing well) |
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| Rate your sleep | Good |
| Rate your stress | Good |
| Rate your hunger & cravings | Very good |
| Rate your activity levels (steps & NEAT) | Low (under 8k per day) |
| Rate your energy levels | Very good |
| Rate your digestion | Very good |
| Rate your recovery | Good |
View All Check-ins
| Date Created | View Entry |
|---|---|
| February 10, 2020 | View Details |
| January 26, 2020 | View Details |
| January 15, 2020 | View Details |
| January 10, 2020 | View Details |
| January 9, 2020 | View Details |
| Date Created | View Entry |
| Name | Matt Cooney |
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| Which colour describes how things have been going for you? | Red (moving in the wrong direction and you are stuck/need help) |
| What phase are you currently in? | Losing |
| Rate your sleep | Average |
| Rate your stress | Average |
| Rate your hunger & cravings | Average |
| Rate your activity levels (steps & NEAT) | Average (8 -12k per day) |
| Rate your energy levels | Average |
| Rate your digestion | Average |
| Rate your recovery | Average |
| Accountability & Education |
View All Check-ins
| Date Created | View Entry |
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| February 18, 2020 | View Details |
| February 15, 2020 | View Details |
| February 10, 2020 | View Details |
| February 10, 2020 | View Details |
| February 9, 2020 | View Details |
| Date Created | View Entry |
| Are you new to Future Fitness 56? | I am new to Futurefitness 56 programme |
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| Phone Number | 9148064188 |
| Address | 159 brightwood av Pearl River, NY United States Map It |
| Age | 37 |
| Progress photo - front |  |
| Progress photo - back |  |
| Weight | 199 |
| Height (cm) | 5 10” |
| About you: (Lifestyle, Occupation, Illnesses, Dietary Needs – NOT your goals) | Site Superintendent for construction company in nyc . |
| Are you currently taking any medication or are there any illnesses/injuries that you think we should be aware of or might effect you while exercising? | None |
| How would you describe your daily energy levels? Is there anything that you have found either positively or negatively effects energy levels? | Sometimes very low and sometimes good |
| How many hours a day do you spend in a seated position? | 8.5 |
| Do you drink alcohol? If yes how often and how much? | I drink about once a week about 8 -10 bottles |
| Do you smoke? If yes, how many a day? | Occasionally |
| On a scale of 1-10 (1 = not active, 10 = very active), rate how active you are everyday? | 5 |
| If tracked, how many steps do you do on average per day? | 4000 |
| How many hours sleep do you get a night? | 8 |
| Do you wake up more than once during the night? | Yes |
| Do you struggle to fall asleep? | No |
| On a scale of 1-10 (1 = not stressed, 10 = extremely stressed) rate how stressed you are on a daily basis? | 2 |
| Are you under high stress from work related or personal stresses? | No |
| On a scale of 1-10 (1 = willing, 10 = not willing) how willing are you to change your habits? | 8 |
| Have you ever gotten rid of a bad habit? | Yes |
| What does a typical day look like for you? e.g what time would you get up, what days/hours do you work/study, how you get there, hobbies/training, bed time? | Get up 5 30 am |
| How do your weekends/days off differ from this? What do your weekends tend to look like? | Work Saturday |
| Please list 3 goals in order of importance |
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| Please expand on your goals: (Quantifying your targets/expectations/timescale/previous experiences) | No |
| What challenges do you face? | Time to cook healthy meals; knowledge of cooking and recipes |
| In very simple, practical terms, what is it that you need to do to achieve your goals? i.e. what can we do for you? | Motivation and guidance |
| Which best describes your current level of fitness | Average |
| Are you currently doing any exercise? If yes what type and how often? | Walking x2 weekly |
| Have you ever lifted weights? | No |
| Have you ever tried any particular diets before? | No |
| Have you ever counted calories/tracked calories or food before? | No |
| How would you describe your current diet? | Ok |
| Dietary requirements? | No |
| Are you current taking any supplements? | No |
| How many meals per day do you eat? | gsurvey47b60ce90b |
| What foods do you like? | Meat, potatoes, vegetables, pasta, chips, , rice, chocolate, crisps |
| What foods do you dislike? | None |
| Fruits you like? | Bananas |
| Fruits you dislike | Apples, berries |
| Vegetables you like? | All |
| Vegetables you dislike? | None |
| Meats/fish you like? | Lamb, beef, chicken, salmon, pork |
| Meats/fish you dislike? | None |
| Current water intake per day (litres)? | 2.5 |
| How many cups of tea/coffee do you drink per day? | 3 |
| Are you hungrier in the morning or the evening? | gsurvey59c545da44 |
| Do you suffer from bloating or gas? | No |
| Are there any foods you tend to avoid or that don’t agree with you? | Coffee |
| How many bowel movements per day? | 1/2 |
| A typical day of eating and drinking for you at the moment: | Morning: weetabix or toast |
| FEMALES ONLY: Please detail information relating to menstrual cycle length, frequency or if you are postmenopausal: | N/a |
| Please give a brief description of yourself below and any further information required: | N/a |
| Progress Photos | Please attach 3 before photos.
One from the front, one from the side and one from the back. **Click on each one individually below to upload 3 separate photos.** |
Calories / Macros
1 calories per day
1 grams protein
1 grams carbohydrates
1 grams fat
Calories are priority for fat loss/muscle gain.
Next up is having a high protein intake so these areas should be your main focus.
Carbs and fats can be adjusted to suit your preferences so you don't need to worry about these for the moment. If you have calories and protein intake covered, these will look after themselves.
If you are training hard and consistently, I do prefer carbs over fats for performance and recovery.
We will start off using a meal plan template as a guide and will move into tracking calories on myfitnesspal over time when you are in a good routine with everything to increase accuracy/adherence and allow for more flexibility.
12 Week Action Plan
12 WEEK GOAL:
In a really good position to continue improving!
4 week Goal :
Pivot towards muscle growth and push up calories incrementally starting
Start on 2600 and free meal to remove diet fatigue
100 kcal every 2 weeks until feb then start cut should be able to work up to well above 3000 cals
Weekly Focus
this is just a test
Updating progress tracker with start weight/pictures/measurements and getting into the habit of consistently monitoring progress.
Key Areas to Focus On
this is just a test
Limitations / Barriers
this is just a test
Nutrition Guidelines
- Variety of healthy fats e.g. nuts, seeds, avocado, nut butters, dark chocolate, dairy, eggs, red meat, salmon, olive oil.
- Limiting caffeine in the afternoon to improve sleep quality - having a caffeine cut off e.g. 2pm.
Training
1 x Weight training sessions per week.
1 x cardio sessions per week
1 x rest days
PHASE - 1
SPLIT - 1
GOALS: 1
Training Guidelines
Progressive overload focus – Aiming to increase weight/reps/improve form slowly over time to force the body to adapt and change.
Technique Focus – Think about what muscle is being targeted in each exercise.
Make sure you can feel that muscle working.
Use muscles to move the weight, not momentum.
Train hard, but smart.
Quality training over quantity.
**Can send over training videos for analysis or on the Form Friday post in the FB group**
Cardio & Step Targets
Cardio: 1
Steps: 1
Supplements
Omega 3 fish oils - 600mg per day (as you don't eat a lot of oily fish).
Vitamin D3 - 2000IUs per day (as we don't get much sunlight exposure)
Creatine Monohydrate – 5g per day taken at anytime.