It is so frustrating for you as a trainee to not even realize if you are screwing things up. Truth is that you can give your heart to a training program but still fail if you didn’t involve your mind. The key to staying ahead of the game is through a system of tracking your diet and training compliance.
With a lot of my clients I do the Yes/No program.
The truth is with any dieting down program you should be as compliant as possible, period. Follow the program, and do what you are supposed to do best possible. In my opinion, the more of a “cheat” policy that is allowed in the program, the less you are going to be happy with the results.
That being said, who does that right?
So, the next best thing is to be realistic about what you have and have not done, don’t “sugar” coat your failures or try and rationalize, that just means living in denial. Best method to do this is to list out the following:
Nutrition
Training
Rest/Sleep
Recovery/Flex
Everyday you should have a goal or plan set for what it is you are going to do. For example:
Nutrition-1400 calories and 120g of Protein
Training-Upper Day
Rest/Sleep-8 hours
Recovery/Flex-2×10 mins program
Now, list out if you did what you were supposed to do and keep it to a simple yes or no. Not an almost yes, maybe no, almost perfect, 80%, etc. That is bull, don’t do that. Write a “Yes” or “No.”
Did you eat roughly 1300 calories and hit your protein amount? Did you? If you did, then nutrition gets a “Yes.”
Did you eat 1500 calories and only 90 grams of protein? Did you? Then your nutrition section gets a “No.” This way when 2 months roll around and progress isn’t what you want it to be, you can turn to YOURSELF and say one of the following:
“Everything was yes, I really did what I need to do so that lets me know that X amount of calories isn’t right for me and I need to change something.”
or
“There are a lot of “No’s” so obviously I need to be more compliant to the dieting program”
It can also help you highlight what might be causing a nutritional “No.” Was sleep bad? Was training too aggressive? Are you focusing on recovery? At the end of the day your lists should look like this:
Day 1-
Nutrition-Yes
Training-Yes
Rest/Sleep-No
Recovery/Flex-Yes
Day 2-
Nutrition-No
Training-Yes
Rest/Sleep-No
Recovery/Flex-No
Day 3-
Nutrition-Yes
Training-Yes
Rest/Sleep-Yes
Recovery/Flex-Yes
No graphs, no overly complicated system of measuring, and no 90% rule. Just a one simple question:
Did you do what you need to do, Yes or No?
I have to say I like that… nice simple approach! Boy… this is as good as the simple pushups/pullups/pistols thing! I guess I like simple!
And now that I think about it, I could easily do this in my Crosstrainer log. In fact, it’s DONE as of now!
I like it as well; the simpler, the better for me. I have been trying a more basic approach in my accounting lately, which should help cut down on my excuse-making.
me too. love it KISS
Etana
genius in its simplicity. Now I need to figure out the
Rest/Sleep-No
Recovery/Flex-No
areas. Because I am probably no’s on them more often than not…imagine what I can accomplish if I get ALL cylinders firing…
I love this, too! I often record extra data so that I can see further where I was deficient–for example, below Rest/Sleep, I might list how much sleep I actually got so that I could see if I improved the next time. For nutrition, if I went over, I’d also record below the details so that I’d know at the end of the week just how far over I was (or if I’d made it up).
That moves away from the more simple approach, but the details help me improve. 
Fantastic idea! Very simple, thanks Leigh.
LOVE this, Leigh… nothing beats the simple approach, and there’s no denying what’s in black and white, right?
That’s just a little too simple for this compulsive guy, I like writing the novels that are my training/diet logs.
Very helpful, I have been tracking for a few years but seeing a NO staring you in the face is very effective, instead of lots of details
Leigh, thank you for another nice post. I think I will put it on my log at peertrainer.com to share it with people.
Here’s something not related to this blog post. I am asking for help from everyone in this site who I see as good friends. I’m struggling, so badly with my binging, overeating, weight problem. I’m not overweight or anything, but I am struggling mentally and I don’t know what to do. I simply have no where to turn to. And I think a lot of readers in this site have the same problem as I do. Leigh, you probably have heard this kind of stories thousand times before. I’m writing down my current situation in my blog post and simply ask for those who have time to read and give me your opinions. I will appreciate any insights, good or bad.
Address: http://battle-overeating.blogspot.com/
I might be dumb…but what exactly is “Recovery/Flex-2×10 mins program”?
Natalie, it’s a 10 minute Stretching/Foam Roller program, done 2X per day. Probably one of my biggest highlights of the day, I freakin’ love stretching out and getting relaxed.
I do like the idea! The only thing: sometimes I have a workout planned, but something comes up and I have to do it another day…does that day still get a NO even though I made it up another day?
Hi Leigh,
That is a really simple way of keeping track of our diet. I am personally undergoing a 16 weeks quest for 6 pack abs which is posted on my blog. I believe your system will definitely help me. Thanks!
Cheers
Vincent
Personal Development Blogger
Cynthia- I am all about simplicity and accountability
Phil- Accountability is key to fat loss! Remember keep it simple
Etana- Thank you!
Josh- Yes imagine if you where all yes…I am sure your accomplishments would improve greatly
Sinead- I love that, while a little more involved it is a great way to keep yourself in check!
Chris and Lori- sometimes we all need to go on an information overload diet
Mike- I do get that, specifics are important, but in the end it really is just yes I did what I needed to do or No I did not.
Jedi- NO is a powerful word.
Natalie- Mike is correct
Thanks mike
Warasa- There is more coming for your answer
Thats good and simple.Accountability is important so that it keeps on telling you where you freaked out of fat loss program.
Leigh, 1:39am is not helping your sleep, girl! I hope you get some rest this next week!
Warasa–I was in your shoes for most of the past summer. In therapy now with a therapist who specializes in eating disordres including binge and emotional eating and helping immensely. I gained 20 lbs in a few months from emotional/binge eating and am now 5 weeks binge free.