Daily Diet and Workout Checklist

Want a fool-proof way to get in better shape? Download and print out this checklist. Follow it every day.

Checklist Setup

The checklist to have all of the major workouts, meals, supplements and other items that I know I need to do every day to ensure success.

Days by Sprint

If you are familiar with Cubicle Warrior’s concept of F-Club, it will make perfect sense. For those not, F-Club encourages fitness results by getting you to commit to a three week ‘sprint’ where you measure your bodyfat at the start and at the end and are rewarded by comparison vs your peers. Each of the 21 days in a sprint get a cell.

Diet

Most of us are trying to follow a 6 meals per day plan as encouraged by the 50-20-30 diet and the checklist reflects the 6 meals – 3 via whole foods, 3 via Beverly Shakes. I have included rows for commonly-used supplements like Lean Out, 7 Keto, Mass Aminos, Ultra 40, and L-Glutamine.

Workouts

Major sporting enthusiasts from Arnold Schwarzenegger to Tony Horton to football coaches around America recommend a 2-a-day approach to working out. I find this is INCREDIBLY important for cubical warriors like ourselves. I have found tremendous success doing a small workout in the morning before going to work (8-minute abs, P90X Ab Ripper X, Pushups or just simply stretching.) I use the evening for my major workout.

Customization

Update: The original was an excel sheet so anyone could customize it to what they need. You may use different supplements or a different diet approach than I do. I have included generic sworkout but you may like hiking or yoga more. Do whatever suits you!  Just copy and paste the tables below into excell or Google Docs.

  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
                 

Comments

  1. avatar Caitlin says:

    Hi, I’m really interested in this checklist, but I cant seem to find the download link!

  2. OK, Caitlin. The page is updated with the chart I used. Just copy and paste into your favorite spreadsheet software!

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