Hi all,

I've created a weight/exercise/food tracker chart and thought I would share with you guys.

http://www.tobeinspired.com/WeightTracker.xls.zip

***Instructions***

1. Weight Tracker Sheet - Enter your start date (default July 5, 2005). Only type in the grey areas (aside from the orange and yellow cells under the weight and body fat columns).

Your BMI will automatically be calculated based on your information. Under the calories column, the Harris Bennedict formula is used (for female) with a deficit of 1000 cals a day. Please adjust accordingly based on your sex and goals.

Short term goals can be inputed next to the legend. When a goal is met, highlight the correct day with the corresponding colour in the legend.

2. Weight Tracker Chart - Don't alter (based on information input into first sheet.

3. Weekly weight tracker chart - Don't alter or type (One week from the last date in column A, highlight the row and draw from the corner down to the next row. The weekly weight tracker chart on the next page will automatically update itself once this is done.)

4. Weekly weight tracker chart - Don't alter (based on information input into third sheet.

5. Food tracker - Copy and paste more as needed. Food nutrition information can be found from calorieking.com, fitday.com, nutritiondata.com, food labels, etc.

6. Exercise tracker - Time column (time of exercise), duration, type of exercise (cardio/strength training), details (machine type, level, etc)

Every two weeks measure resting heart rate first thing in the morning when you wake up for one minute. Average is between 45-70. The lower the better. Calculate max heart rate in the next column.

7. Measurements - Once a week, measure yourself. The inches measured will add up for a lump total and be subtracted from the week before to determine loss or gains.

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That's it! Let me know what you think and if it is at all helpful to any of you :)

That looks pretty awesome. Thanks for putting it together.

For those interested in downloading it, I scanned it for viruses and it's clean. The spreadsheet has a macro, but I scanned that for macro viruses, too, so you can open it without fear.

For those of you that use it, please let me know what you think of it and how easy it is to customize. The only thing you really have to change is the dates (unless you start using it tomorrow), heights, goals, and the Caloric intake based on your stats.

It would help to know how to use Excel, but it is pretty straight-forward. If you need help figuring out your caloric intake (equation), I believe there is a sticky in this forum that tells you how to do it based on the Harris Bennedict equation.

Any questions? Post here or PM me :)

Good work there! I will certainly give this a go for the weight tracking.

Thanks and I'll let you know how it goes. :tu:

I can't seem to access the website, and I get a page not found message. Can anyone attach the file to a post for me?
Thank you so much,

Emmy

same i would love the spreadsheet...please send

If someone sends me the spreadsheet, I'll throw it up on my webspace so all can download.