You've been invited to a Google Drive folder — that's yours. Two things live in it: your Shred Tracker and a folder for your progress pictures. This page walks through how to actually use the tracker so the data you're logging is worth a damn.
Watch the video once at kick-off, then come back any time you forget a workflow.
Setup — do this once
At the top of the tracker you'll see your measurements (chest, waist, hips) and your setup row. Drop in your name, age, weight, height, sex and average daily steps. The sheet spits out your starting calories, refeed-day calories, protein/carbs/fat split and a step target.
If the numbers look too low — don't panic. This is personalised coaching. Message me, I'll adjust them. The starting numbers are a starting point, not a sentence.
Quick fix for the dates: the dates in your tracker won't be right out of the box. Click on the first white cell, set it to today, and it auto-populates the rest of the calendar for you. Two seconds. Sorted.
I'll send a separate video on how to take your chest/waist/hip measurements.
Daily — every day, takes 2 minutes
Open the tracker every morning when you weigh in. That single habit pulls the rest of it together. Log these:
- Calories — what you ate that day.
- Macros — mark off whether you hit protein, carbs and fats. (Heads up: the calorie number sometimes reads slightly different to MyFitnessPal. Don't worry about it.)
- Water intake — rough guide is 1 litre per 25 kg of bodyweight. We'll fine-tune yours.
- Scale weight — morning, after the bathroom, before food. Daily.
- Steps — against the target the sheet gave you.
- Training hours — how long you trained that day. e.g. 60 mins grappling + 60 mins lifting = 2.
- Strength session — what type. If yours isn't pre-loaded, just type it in.
- Cardio / move calories — from your Apple Watch if you wear one. Gives me a read on your real expenditure.
- How it's feeling, energy, hunger, DOMS, sleep quality, sleep hours. Great / Average / Poor (or High / Med / Low for hunger). Quick read on how the week's actually going under the hood.
Weekly — takes 5 minutes
- Waist measurement — same time, same place on your torso.
- Do you look leaner? Yes or no. Honest.
- Compliance — 0–100%. How much of the plan did you actually do?
- Meals out and drinks — how many times each.
- Difficulty — 1 (easy) to 7 (brutal). Tells me when to dial things in.
- 3 wins, 2 struggles, 1 target. Three things you did well, two things you struggled with, one thing you're zoning in on next week. Two minutes of honesty — this is what I review before our weekly catch-up.
What I do with it
I read every entry. My feedback for you goes in the input column — that's where you check in each week to see what to adjust. The "Weight" tab at the side just plots your weight trend for me. You don't need to do anything with it.
If you only do one thing
Open it every morning when you weigh in. Miss a day, no drama — pick it up tomorrow. The point is the pattern over weeks, not the perfection on any given day.