APPENDIX: TRACKING FORMS & TEMPLATES
Appendix A
Daily Nutrition Tracker
_________________________________________________________________________
Date: _____________ Day of Week: _____________ Training Day / Rest Day (circle)
Daily Targets:
| Calories | Protein | Carbohydrates | Fats | Water |
|---|---|---|---|---|
| _______ kcal | _______ g | _______ g | _______ g | _______ L |
MEAL LOG
Meal 1 — Time: _______
| Food / Ingredient | Amount (g/mL) | Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|---|
| Meal 1 Total |
Meal 2 — Time: _______
| Food / Ingredient | Amount (g/mL) | Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|---|
| Meal 2 Total |
Meal 3 — Time: _______
| Food / Ingredient | Amount (g/mL) | Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|---|
| Meal 3 Total |
Meal 4 / Snacks — Time: _______
| Food / Ingredient | Amount (g/mL) | Calories | Protein (g) | Carbs (g) | Fats (g) |
|---|---|---|---|---|---|
| Meal 4 Total |
DAILY TOTALS
| Target | Actual | Difference | |
|---|---|---|---|
| Calories | |||
| Protein (g) | |||
| Carbohydrates (g) | |||
| Fats (g) | |||
| Water (L) | |||
| Fiber (g) |
Supplements taken today: ☐ Vitamin D ☐ Omega-3 ☐ Magnesium ☐ Creatine ☐ Other: _______
Hunger level today (1–10): _______ Energy level today (1–10): _______
Notes / cravings / observations: