Weekly Check-In Template for Macro Tracking & IIFYM Coaches

Use in FirstRep form

Macro Goals

Establishing your macro goals is crucial for effective tracking and progress.

# Protein Target (g) *

Enter your daily protein target

# Carbohydrate Target (g) *

Enter your daily carbohydrate target

# Fat Target (g) *

Enter your daily fat target

Daily Tracking

Keep track of your daily intake for better accountability.

D Date *

Select the date

# Total Calories Consumed *

Enter total calories for the day

# Protein Consumed (g) *

Enter protein intake for the day

# Carbohydrates Consumed (g) *

Enter carbohydrate intake for the day

# Fat Consumed (g) *

Enter fat intake for the day

Social Situations

Plan for social events to maintain flexibility in your diet.

v Event Type *

Select the type of event

... Plan for Tracking *

Describe how you'll track your intake

Behavior Reflection

Reflect on your tracking habits and mindset.

v Tracking Frequency *

Select how often you track

1-10 Obsessive Behavior Risk *

Rate your tendency to obsess over tracking

... Notes

Any additional thoughts or feelings?

Transition Plan

Create a plan for transitioning off tracking when you're ready.

D Timeline for Transition *

Select your target transition date

... Goals for Transitioning *

Outline your goals for the transition

Why Use This Template

Stay on Track

Regular check-ins help you monitor your macro intake and make adjustments as needed.

Accountability

Sharing your check-in with a coach or mentor can boost your accountability.

How to Use

Fill out your macro goals at the beginning of the week.

Daily, input your food intake and reflect on your tracking habits.

Customization Tips

Add your personal macro goals to tailor the template.
Include specific meals or recipes that fit your macros.
Adjust reflection questions based on your tracking experience.

Build and send macro tracking & iifym templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

What should I do if I go over my macros?

It's okay to occasionally exceed your macro targets. Focus on overall trends rather than daily fluctuations.

How can I eat out while tracking macros?

Look up menu items in advance and choose options that fit your macro goals, or estimate based on similar foods.