Body Moment

Fitness reviews and resources. Get the facts, not the hype.

Body Beast Nutrition Tracker

Hey peeps!

I created a free Body Beast nutrition tracker for those of you following the program.

I found a lot of terrible ones online that were just far too complicated. Despite being a tech geek, I really like tracking my workouts and food intake on paper – so I designed a paper-based tracker to do just that.



You can download it here – it’s in PDF format. All I ask is that if you want to re-publish the tracker on your own site, please share it without modifications and give credit where credit it due. Karma’s a bitch, man.

Here’s how it works:

  • Fill in your current Body Beast phase (Build, Bulk, Beast), the date, and your calorie target at the top of the sheet.
  • Under each food category, fill in your target number of servings inside the parentheses.This reminds you how many servings of this food category you’re targeting for the day.
  • As you eat, fill in the chart. I plan my meals out for the day so I pre-fill in all of the information. This also helps me ensure that my planned meals give me sufficient nutrition for the day and I’m not cheating my body.
  • There are a few blank lines to the right of the tracker boxes to write notes about what you ate.
  • At the end of the day, total up the serving counts from breakfast, lunch, dinner and “other” in the “Total” field.
  • (Optional) Multiply the serving count of each food by its approximate caloric value in the box and write the total calorie value for that food category below.
  • (Optional) Add up all of the approximate calories for the day and enter that value in the “Daily Total” box.

I’ve been toying with this template for a while and this is about as simple as I can get it.

As to why I chose to start the tracker with Saturday – this is a purely psychological trick. Most people will start tracking on Monday, but when Saturday rolls around they “forget” to keep tracking and they start falling off the wagon by the following Monday. If you consider that your weeks start on Saturday then you maintain momentum by not seeing the weekend as a break from the rest of the week, but rather as a launching pad to whip the rest of your week into shape. Trust me – it works.

I’d love to know what you think about my tracker – please leave me a comment or send me an email. If you choose to use the tracker on your own site, pop me an email and I’ll add your site to the list on the right!

Thanks peeps. Beast up!

Signature

 

Get my two most popular books, FREE!

Free Books

Click the link below to get FREE copies of my two most popular books as a gift for stoppping by:

The Wellness Rebel Manifesto and 5K in 8 Weeks

 

10 Comments

  1. Are you planning to do a review of Body Beast?

  2. Thank you! I was looking for a tracker, this one is perfect!

  3. Thanks! Just what I was looking for.

  4. Ok…so I really want to do the beast workout…however, I don’t work a normal 8 to 5 job. There are days where I work 14 hours. Do you have any suggestions on how to squeeze in the workout and/or how the eat all the food or substitute food with shakes, etc…… I was confused before and now I am even more confused. Any help or suggestions would be great.

    • Chris

      2015-04-02 at 10:22 pm

      Hey Gail!

      It’s tough trying to squeeze in a workout when you have a busy schedule. I can usually knock about 15 minutes off the workout by not taking the big breaks between sets; I keep it to about 30-60s between sets and no more than a minute between the different exercises. But even so, you’re still looking at 30 minutes for a full workout. When I’m really pressed for time, I also omit the ab/core sets at the end of the workout, and I do my cooldown stretches while I’m heading for the shower; this trims off another 5 to 7 minutes at best.

      If you’re trying to maximize the calories in each meal in order to minimize the number of meals, then I’d recommend sticking to calorie-dense vegetables like sweet potatoes, potatoes, beans, legumes and avoiding things like salads. Consume your fruits as part of your protein shake and even use an extra fruit and protein shake to bulk up your intake. Meal prep (that is, preparing multiple meals at a time for consumption later in the week) is critical, so you can grab-and-go when you’re on the go and still be sure that your meals are meeting your macros. However, you still need to edge out a bit of time to eat those meals – you’re not doing yourself any favors if you’re going long times between meals. Hopefully that helps a little – let me know if you need more pointers!

      • That helps…..I can eat at work, so that’s not an issue, it’s the commute time between sometimes that seems to get in the way of my evening plans…. Would you recommend a meal replacement shake or no during that time? Thanks for your feedback….I’m going to do this, it’s gonna be a little tougher for me with my schedule and may take me a few weeks to work out the bugs and tweak it, but I will make it work!! Again, Thanks for the help!

        • Chris

          2015-04-07 at 2:20 pm

          Hey Gail!

          A protein-based meal replacement shake is a fine idea during your commute; as long as you account for it in your nutrition totals for the day I see no problem with it. I always say “there’s nothing magic or sacred about this program” so tweak it to best fit your lifestyle. Some is always better than none – I hope you come back and share with us the modifications you made to the program to fit your life! Best of luck!

Leave a Reply

Your email address will not be published.

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

© 2015 Body Moment

Theme by Anders NorenUp ↑