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Your starting numbers Your height Select your height 4 ft 8 in 4 ft 9 in 4 ft 10 in 4 ft 11 in 5 ft 0 in 5 ft 1 in 5 ft 2 in 5 ft 3 in 5 ft 4 in 5 ft 5 in 5 ft 6 in 5 ft 7 in 5 ft 8 in 5 ft 9 in 5 ft 10 in 5 ft 11 in 6 ft 0 in 6 ft 1 in 6 ft 2 in 6 ft 3 in 6 ft 4 in
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Food, honestly Foods you truly will not eat, no matter how they are prepared
Your top five favorite meals or foods, healthy or not Nothing you love disappears without a plan for it.
Any foods that upset your stomach or digestion Include anything connected to past surgeries or conditions.
The restaurants you end up at most, your usual three to five
Your go-to snacks and your favorite sweet ritual The treat that matters to you gets a designed place in your plan, not a ban.
Which proteins do you actually enjoy? Vegetables you happily eat. Check all that apply. Fruits you enjoy. Check all that apply. Same meals or variety? Choose one Same meals, keep it simple Variety or I get bored A base routine with a few rotations
Cooking, honestly Choose one I enjoy it I tolerate it I avoid it when I can
Protein shakes or bars as an easy option Choose one Already use them Willing to try Not for me
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Your training setup, exactly What do you have access to? Choose one Home equipment A gym membership Both Nothing yet, and that is fine.
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Movement you could actually enjoy Has there ever been a kind of movement you enjoyed, at any age? Childhood counts. Your twenties count. It all tells me something.
What do you already know you hate? Be blunt
Moving alone or with someone Choose one Alone, it is my time With a partner or friend Depends on the day
While you move, what keeps your brain happy? Choose one Music Podcasts or audiobooks TV Quiet Talking with whoever is with me
For strength sessions, would you rather have Choose one The same short routine until it is second nature A few short circuits to rotate Follow-along videos
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What you can commit to right now Your calorie and macro targets are calculated from your real activity, not your intentions. Answer with what is true this month, not what you hope becomes true. We can raise targets any time; starting honest is what makes the math work.
Your real activity level, counting the movement you just committed to above Pick the honest one, not the hopeful one. We can raise it as your rhythm builds.
Choose one Sedentary: desk days, little planned movement Lightly active: light movement or exercise 1 to 3 days a week Moderately active: moving most days, exercise 3 to 5 days a week Very active: hard exercise 6 to 7 days a week Extremely active: physical job plus regular training
A daily step target you could actually hit most days, starting now Choose one 5,000 7,500 10,000 Start where I am and build
Walks you will commit to each week, starting now Choose one One Two Three Four or more
Strength sessions per week you will commit to, to start Choose one Two One to start I want to talk this through with Tracy
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Tracking and progress, your comfort level Your Blueprint uses the measures that support you, not the ones that stress you. There are no wrong answers.
Do you use MyFitnessPal? Either way is fine. Your Blueprint includes exactly how I want it set up for you.
Choose one Yes, I use it currently I have it but rarely open it I used it in the past Never used it
Weighing food portions with a kitchen scale Choose one I already do this Willing to try it I would rather not
Stepping on the scale Choose one Weekly is fine Every other week Monthly I would rather use non-scale measures
Body measurements once a month Choose one Yes, I am in I will decide later No thank you
Private progress photos, for your eyes only Choose one Yes Maybe later No thank you