75 Hard Customizable Tracker
If anyone wants a tracker that you can tailor to you for the 75-day challenge for FREE, I created one for myself and imo it is immaculate. The only thing is you have to start it on a Wednesday because that is when I started mine and did the coding for it. This is what it looks like:
Lmk and I'll reply with a link to it. But here are the instructions for it if you do end up using it.
So when you get the link it will have some of my data in it just to show you.
First put your start date. It will automatically update the end-date for you on the Home sheet and all the dates in the individual Week sheets for you.
Next, enter your 'Starting' weight & 'Current' weight. It will automatically generate your loss as you go along each week and insert (as you enter your current weight that week) and show up as "-0.0 lbs".
Entering this also shows you what your protein intake should be. It is set up right now as 0.7g per 1 lb body weight for the 'Lower' goal & 0.9g per 1 lb body weight for the 'Upper' goal. You can change this simply by clicking the protein goal and changing 0.7 to a different number depending on what your goals are. But generally 0.7-1.5g is recommended per pound.
The only other thing you need to do in the tracker yourself, is each Week, input your weight for that day/date. At the end, it will automatically update and show you your 'End of Weight' and 'Weight Loss'. See example of how update looks:
Now, let me explain what this sheet shows and does.
- Home Sheet:
You have your 75 days. When you complete each task of that date in whatever week, the whole row will turn green and the day of the challenge you are on will also turn green so you can keep your progress checked. See example below:
Now, there is also a section on the Home sheet that shows a chart the has the 'End of Week Weight' and 'Weight Loss'. Once you complete a week, it will automatically update it for you and the graph will generate a dot where that weeks weight is. Over time, you will see your trending weekly weight. And the weight you lost will be shown in the chart.
Below this, is a workout target zone/area tracker. You do not need to input anything except putting in what you did that week using the drop down arrow provided in each week of what you worked on. See example below:
Lastly, every time you finish your week, the rows of that week will turn that weeks color to make sure you can easily see which week you are on and have completed. And just like the 75-challenge rules, if you miss anything, you have to start over. This will entail deleting all the data and starting over as well. Or you can skip that day and continue on if your prefer as well.
Other than that please do not touch anything else or delete any formulas as this will mess up the algorithms and codes. There are hidden codes too so please be careful. You can change the goals on the top of each weeks header to whatever works for you but thats all.
Enjoy and lmk. :)