CFNM 30 Day Challenge - Journal

INSTRUCTIONS - COMPLETING DAILY JOURNAL Click on sheet "Week 1" Enter time of meal Enter description of meal Click
on cell for Paleo and choose either "Yes" or "No" from the drop down menu Click on cell for Portion size and choose either "Yes" or "No" from the drop down Click on relevant cells for other daily tests and choose either "Yes" or "No" from
NOTES If you do not have more than 3 meals a day, pleasure ensure you choose "Yes" fo There is no need to enter data in the Points Earned cells. POINTS ARE CALCULAT Maximum points for one day is 36 pts Minimum points for one day -24 pts Cells left as Yes/No incurs negative points Dont' forget to answer the question about no. of workouts performed during the Don't foregt to asnwer the question on the "Special Challenges" sheet! EXAMPLE Date
Meal 1 2 3 4 5
Time 7am
Vegies in every meal? Yes 3-5 meals a day? Yes/No Alcohol/Fizzy/Fruit Juice? Yes/No Cheat today (Chocolate/Sweets/Extras) Yes/No
No" from the drop down menu s" or "No" from the drop down menu ose either "Yes" or "No" from the drop down menu
re ensure you choose "Yes" for meal 4 and meal 5 cells. POINTS ARE CALCULATING AUTOMATICALLY.
orkouts performed during the week. This appears at the botoom of the sheet for each w Challenges" sheet!
Description Eggs, Tuna and Rocket
Post Work Out Meal Sleep - 7-8 hours? Water? Fish Oil? WOD/Exercise?
Paleo? Portion size? Points Earned Yes Yes -2 Yes/No Yes/No -2 Yes/No Yes/No -2 Yes/No Yes/No -2 Yes/No Yes/No -2 Yes/No Yes/No -2 Yes/No Yes/No Yes/No Yes/Nootal Daily Points T -24
e sheet for each week.
1500
1000
500
-500
-1000
-1500
My Score Perfect Score Get above this line
Monday, 23rd January 2012
Meal 1 2 3 4 5
Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Tuesday, 24th January 2012 Meal 1 2 3 4 5
Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Wednesday, 25th January 2012 Meal 1 2 3 4 5
Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Thursday, 26th January 2012 Meal 1 2
3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Friday, 27th January 2012 Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Saturday, 28th January 2012 Meal 1 2 3 4 5
Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Sunday, 29th of January 2012 Meal 1 2 3 4 5
Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Other Did you have two days rest from exercise?
Time
Description
Yes/No Yes/No Yes/No Yes/No Time
Post Work Out Meal Sleep - 7-8 hours? Water? Fish Oil? WOD/Exercise? Description
Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Paleo? Yes/No Yes/No
Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No
Post Work Out Meal
Yes/No Yes/No Yes/No Yes/No
Sleep - 7-8 hours? Water? Fish Oil? WOD/Exercise?
exercise?
Yes/No
Portion size? Points Earned Yes/No -2 Yes/No -2 Yes/No -2 Yes/No -2 Yes/No -2 Yes/No -2
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Portion size? Points Earned Yes/No -2 Yes/No -2
-2 -2 -2 -2
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Points Earned -16
Monday,January30,2012
Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras)
###
###
###
Meal 1 2
3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Friday,February03,2012 Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) ### Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) ### Meal 1 2 3 4 5
Time
Description
Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No No Yes/No Paleo? Yes/No Yes/No
Yes/No Yes/No Yes/No Yes Time
Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No No Yes/No Paleo? Yes/No Yes/No Yes/No Yes/No Yes/No Yes/No
Post Work Out Meal
Yes/No Yes/No No Yes/No
exercise?
Yes/No
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
-2 -2 -2 -2
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Points Earned -16
###
###
###
###
Meal 1 2
3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Friday,February10,2012 Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) ### Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) ### Meal 1 2 3 4 5
Time
Description
Post Work Out Meal
exercise?
Yes/No
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
-2 -2 -2 -2
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Points Earned -16
Monday,February13,2012
###
###
###
Meal 1 2
3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Friday,February17,2012 Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) ### Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Sunday,February19,2012 Meal 1 2 3 4 5
Time
Description
Post Work Out Meal
exercise?
Yes/No
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
-2 -2 -2 -2
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Points Earned -16
Monday,February20,2012
###
###
###
Meal 1 2
3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Friday,February24,2012 Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) ### Meal 1 2 3 4 5 Vegies in every meal? 3-5 meals a day? Alcohol/Fizzy/Fruit Juice? Cheat today (Chocolate/Sweets/Extras) Sunday,February26,2012 Meal 1 2 3 4 5
Time
Description
Post Work Out Meal
exercise?
Yes/No
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
-2 -2 -2 -2
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Total Daily Points
-24
Points Earned -16
Special Challenges Take a photo of a home-cooked meal shared with a family m Achieve one goal (30 day) Post a blog entry on what you have learned about food and Total points Earned
Click Cell for Drop Down Menuoints Earned P Yes/No -10 Yes/No -10 Yes/No -10 -30

CFNM 30 Day Challenge - Journal

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INSTRUCTIONS - COMPLETING DAILY JOURNAL Click on sheet "Week 1" Enter time of meal Enter description of meal Click

Description Eggs, Tuna and Rocket

e sheet for each week.

My Score Perfect Score Get above this line

Monday, 23rd January 2012

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Post Work Out Meal

Yes/No Yes/No Yes/No Yes/No

Sleep - 7-8 hours? Water? Fish Oil? WOD/Exercise?

Yes/No Yes/No Yes/No Yes/No

Total Daily Points

Total Daily Points

Total Daily Points

Portion size? Points Earned Yes/No -2 Yes/No -2

Yes/No Yes/No Yes/No Yes/No

Total Daily Points

Total Daily Points

Total Daily Points

Total Daily Points

Points Earned -16

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Post Work Out Meal

Yes/No Yes/No Yes/No Yes/No

Sleep - 7-8 hours? Water? Fish Oil? WOD/Exercise?

Yes/No Yes/No No Yes/No

Total Daily Points

Total Daily Points

Total Daily Points

Portion size? Points Earned Yes/No -2 Yes/No -2

Yes/No Yes/No Yes/No Yes/No

Total Daily Points

Total Daily Points

Total Daily Points

Total Daily Points

Points Earned -16

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Yes/No Yes/No Yes/No Yes/No Time

Post Work Out Meal

Yes/No Yes/No Yes/No Yes/No

Sleep - 7-8 hours? Water? Fish Oil? WOD/Exercise?

Yes/No Yes/No No Yes/No

Total Daily Points

Total Daily Points

Total Daily Points

Portion size? Points Earned Yes/No -2 Yes/No -2

Yes/No Yes/No Yes/No Yes/No

Total Daily Points

Total Daily Points

Total Daily Points