Questionnaire

Questionnaire

Meal Plan
Full Name*

First NameLast Name
Email*
example@example.com
Phone Number*
Please enter a valid phone number.
Gender*

MaleFemale
Age*
years
Height*
inches
Current Weight*
lbs
Previous contest weight
If you are not competing please skip
What do you do for a living?
What's the activity level at your job?*

None(seated only)Moderate (light activity such as walking)High (heavy labor, very active)
What following goals does best fit in with your goals?*

Improved healthImproved enduranceIncreased strengthIncreased muscle massFat lossCompetition Prep
Any Food Allergies or Restrictions*

NutsSoyDairyGlutenOther
Your current diet could be best characterized as:*

Low-fatLow-carbHigh-proteinVegetarian/VeganNo special diet
If you are on any medications, supplements or vitamins please list which ones*
This includes your protein powder, preworkout etc.
Please list your current meal plan below

More honest you are the better the results be specific portions.
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Please select all PROTEIN you "LIKE"*

EggsWhey protein shakesFish cod/tilapiaSalmonTunaChickenTurkeyTurkey BurgerLean ground sirloinSteak/Flank/SirloinOther
Please select all CARBS you "LIKE"*

OatmealCream of RiceEzekiel BreadRed/brown/Yukon potatoSweet potatoJasmine riceBrown riceQuinoaRice cakesWhole wheat wraps/breadsWhole wheat pastaButternut squashOther
Please select all VEGGIES you "LIKE"*

Green BeanBroccoliAsparagusBrussel SproutsZucchiniCucumbersSpinachKalePeppersLettuceOther
Please select all FATS you "LIKE"*

AvocadoAvocado oilMac OilExtra Virgin olive oilCoconut oilAlmond butterNatural peanut butterAlmondsCashewsWalnutsChia seedFlax seedOther
Please select all FRUITS you "LIKE"*

BananasAppleBlueberriesStrawberriesGrapefruitPineappleOrangePeachKiwiMangoGrapesWatermelonOther
Any comments or concerns you want to add on your current diet please list below
What is your average sleep schedule per night *
What time do you typically wake up*
What time do you typically workout*
What time do you typically go to bed*
If you have competed in the past/ or trained in the past what did your current training and cardio split, look like:
Past or present medical condition(s).
If you have any injuries, please list them.
Please list the physical activities that you participate in outside of the gym and outside of work.:
Are you experiencing any stresses or motivational problems?*

YesNo
Please list:
Do you smoke, if yes please list which type?*
Do you drink, if yes please list what type and amount?*

TimeLine for achieving your goal.

	8 WKS	16 WKS	24 WKS	32 WKS	40 WKS	1 YEAR
NOW

Trainer you are working with*
What is your main goal you would like to accomplish?*
Include the show you are looking to do if you are competing along with the date and weeks out
If your competing, what division?
If crossing over, we can also discuss options
Meal plan package you are looking to purchase.*
Add on workout plan
Add on posing sessions - (30 min Sessions)
Please attach your photos - Be sure to use the following tips:

* Use a black background or sheet to take all check in photos

* Stand about 8-10ft away from camera every time

* Make sure the light is in front of you, not behind you

* Send front back and side pictures - Use mandatory poses if competing

* Take pictures fasted at the same time every morning

* Include your last check in weight along with your current weight

* Include how consistent you were with the plan 1-10

* If not a 10 please explain why
Please Note:

This program is offers - weekly -bi weekly or monthly check in, depending on your needs! This includes meal plan, cardio schedule and supplment reccomendation!

This does NOT include a training program -

All training programs are customized for your specific goals for additional price

In personal training sessions are available for a discount price of 45/session

This program does includes 1 free 30 min posing sessions - if competing

Additional possing sessions can be added to any plan at any time

*If I am able to travel to the show the cilent will cover the room and flight

The more open and honest you are the better the results:

Rules:
1. Don't worry
2. Trust the process
3. Be patient

*Meals can be in any order as long as you get your meals in you can switch your "pre workout/post workout" meals accordingly to your schedule as long as you have the meal 30-60 min before/after weight training.

*All meats are measured cooked, rice and potatoes are measured cooked, oatmeal, cream of rice or gritts are measured dry.

*Any oils in meals, do not cook with it rather add it on top of the meal.

**do not cook with oil use cooking spray

*1 to 1.5 gal water consistently daily.

*Hot sauce & zero cal condiments fine (don't over use)

Ketchup use sparingly and make sure its the no sugar added. Any seasoning with no sugar in ingredients are fine as well. (Salt is your friend, lightly salt foods)

I do not do check in on the weekends - You can still send and i will work on the plan updates on monday - although if you have a question do not wait please ask!

Looking forward to working with you!
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Questionnaire

Please list your current meal plan below