Optimal Efficiency Journal

Use this spreadsheet to keep track of your process. Once a week on Monday, take a progress picture of yourself and insert it into the sheet in the placeholder. Then use a tape measure to measure yourself in different areas. Compatible with Microsoft excel and Apple numbers.

You are looking for 3 positive trends. Weight going down (depending on your goals), measurements going down (in the waist) or up (in all other areas, and looking better in your progress pictures. If your weight isn’t changing but your chest and shoulders measurements are going up and you are looking better, then you have nothing to worry about.