Welcome to the spreadsheets section of the Fighting Phat web site. The spreadsheets are intended to assist people in two ways. Firstly, they are to be read in conjunction with my Fighting Phat blog, and record the details of my progress in the fight against fat. My blog is FightingPhat. Links to the spreadsheets that I am completing in my fight against fat can be found below. This spreadsheets are separated into two groups. The first are spreadsheets that I enter my data on, and regularly update. This also includes my diet and exercise documents recording the process that I have followed. The second group are templates of the spreadsheets in the first group. You might find some of these useful to complete in your own fight against fat - if you have one! If you have any suggestions for any content that you would like to see posted on this site, email me here.
Spreadsheets - Updated
This first spreadsheet
is a simple spreadsheet that I have been using to record my initial progress with my weight loss. It contains fairly rudimentary code to guess what my body mass index (BMI) and Body Fat percentage are. I obtained this spreadsheet from Microsoft Office by using the search function in the excel program. There are some great templates there if
you take the time to look. The data that I have collected about myself since I started this fight against fat is included on the
first linked spreadsheet.
The second spreadsheet included in this group is Phat Fighter's Aerobic Progress Chart, a simple spreadsheet that I have created
to track my progress in terms of fitness, and to measure the intensity of my workouts. This version
includes all my data and you can see the progress that I have made in the fight so far. There are no complex formulae in the spreadsheet and it doesn't predict anything. It is simple a method of recording the intensity of your workouts so that you can track (and hopefulyl see) your improvements.
Phatfighter's Original Treadmill Cardio Workout word document. This was the first of the cardio workouts
that I was instructed to complete each day to get my heart rate up, and improve my fitness
for my training sessions. It can be downloaded by clicking on the link below:
Phatfighter's Second Treadmill Cardio Workout word document. This is the most recent version of the cardio workout that I am following. This workout builds on the intensity of the first workout I followed each day. The workout increases your heart rate, and improves fitness. There is an increase in speed that I found necessitated running to keep up the pace on the treadmill. As such, you should consider if the speeds are actually the right speed for you to be running at, you might find, as I have, that I need to increase the speed to make sure that jarring is kept to a minimum. The workout can be downloaded by clicking on the link below:
Last but not least, and of course most recently, you can download Phatfighter's Diet plan which I have been directed
to follow. I doubt that I will follow it completely as I hate cottage cheese and might substitute another serve of
diet yoghurt for a dessert like effect to round off the evening! To download the diet plan, click on the link below:
Okay folks, here is my new exercise and work timetable. I have jazzed this thing up a bit, and made it into a daily plan to set out some parameters for me to follow in my fight against fat. I reccomend this to anyone trying to lose weight as I have found that having a structure to follow for a daily plan can help keep you away from situations where you might be tempted to go astray. Also, having a timetable encourages you to stick to something, and sets aside a daily structure that will help keep you in train on other areas in your life that may be getting overlooked in the fight against fat. Avoid this if you can, it can lead to easy excuses toa void the gym and dieting on the basis of some other urgent area of your life.
Also, I have recently created a new and improved cardio workout tracking spreadsheet for you to use. This one has the added bonus of adding up your time, distance, and calories expended on all cardio equipment during your routine. This one has my own stats on it, you can just delete those cells and add in your own details if you want to use it.
I hope that you find these documents as useful as I have in my own fight against fat. If you have any suggestions for
improvements to the templates above, please e-mail me here with your
comments, suggested changes, or reworked .xls documents. If you have, or know of, any other spreadsheet documents that
you would like to share, please also let me know where they can be located and I will post them on this page.
Spreadsheets - Template Versions
The first document here is a template version of the fitness progress template that I use to track my weight loss. Because it has formulae in it that calculate BMI and body fat percentage, there are two versions that are gender specific. You might find completing these useful for you. The mal version can be downloaded by clicking the link below:
The second template spreadsheet included here is Phat Fighter's Aerobic Progress Chart, a simple template that I have created to track progress in terms of fitness, and to measure the intensity of workouts. This is the template that you can download and use yourself if you like it. There are no complex formulae in the spreadsheet here, so there is no need to have gender specific versions. Simply download it by clicking on the link below:
I hope that you find these documents and spreadsheets as useful as I have in my own fight against fat. I have found that by keeping a record of what I am doing, it helps me gather momentum and keep hitting the gym, because if I don't go there is a day missing on my spreadsheet. Geeky I know! But that's the truth, and it has helped me so far. If you have any suggestions for
improvements to the templates above, please e-mail me here with your
comments, suggested changes, or reworked .xls documents. If you have, or know of, any other spreadsheet documents that
you would like to share, please also let me know where they can be located and I will post them on this page.