12-Week Fitness Challenge and Spreadsheet

Starting January 1st, I am doing yet another 12-week fitness challenge. This time, it’s a bit different as I am pretty close to my goal weight anyway. I highly doubt it will take me 12 weeks to lose 20 pounds if I put in the effort to do so. Still, the spreadsheet is going to be helpful.

This time around, I am aiming for an 8% body fat goal. I know, that’s quite a bit to lose over the span of three months. But, it’s something I would love to end the year with if I can even come halfway close to it.

Again, I’m using a spreadsheet so you can see my progress. However, I’ve made a few changes to the sheet this time around.

Let’s Check Out the Spreadsheet

In this variation, I’m keeping track of weight and body fat percentage. However, I also added macros and various workouts.

The days highlighted in yellow are those with completed data. For example, if I highlight the date, weight, and body fat percentage (BF %), then that is data that has just been collected.

How Does This Spreadsheet Work?

Every day, I am going to weigh myself using the Renpho scale I mention below. I also record calories in from MyFitnessPal and calories out from Fitbit data. The spreadsheet then calculates the data to deliver an estimated weight loss routine.

This is also basing the data on a pound of fat equating to 3,500 calories. Of course, this is a very rough estimate because everyone will have a different level of burn. But for me, it’s relatively close, so this is a good representation of how well I lose fat.

This time, I’m also tracking protein, carbs, and fats. I am curious to see just how much of a difference there is from day-to-day weight loss depending on the types of food I eat.

Not to mention how this will give me an idea about when to add carbs to workout days, or even if I actually need to.

I also added the total weight lifted in pounds, how much total time I spend in front of the Xbox Kinect, and how many steps overall I get on any particular day. This is great for identifying trends and coming up with an improved workout plan later on.

And since my son gave me an Oculus Quest 2 for Christmas, I’d love to see how many calories I play in VR.

The numbers that are already added are averages based on the previous days and weeks. This also helps get a more accurate estimation about how much I’ll weigh by May 1st, including body fat percentage.

What Am I Using to Collect the Data?

For this challenge, I am using:

  • MyFitnessPal – This free app lets you track every morsel of food you eat. It’s great for showing you just how many carbs, calories, proteins, and fats you consume on any given day.
  • Fitbit Charge 4 – I’ve been a huge fan of Fitbit since the days of getting my Charge 2. The data from Fitbit will show my calorie burn for any given day.
  • Google Docs – Obviously, I’m using Google to show the spreadsheet. Normally, I use LibreOffice for this kind of stuff. But, I can embed the sheet from Google directly into the blog.
  • Renpho Fitness Scale – The Renpho Fitness Scale I use also measures body fat percentage and a variety of other biometric data.
  • Xbox Kinect – I’ll be playing a lot of Xbox over the next few months. I want to get back into testing the effectiveness of certain games in terms of calorie burn.
  • Oculus Quest 2 – I’m curious about calorie burn in VR as opposed to the Kinect.
  • Planet Fitness – I am a big fan of using weight machines. In fact, I’ve made significant progress in muscle development and definition.

If you want to follow along, the only two absolute tools I would suggest are MyFitnessPal and a fitness tracker that monitors calorie burn. There are a few you can pick up from places like Walmart, Walgreens, or even Amazon.

What Else Will I Track?

Actually, I’m working on adding a few other data points to the spreadsheet for tracking physical activity. This will include things like playing the Xbox Kinect, playing with the Bodyblade, and any other workouts I plan on using.

I might just port everything from my personal spreadsheet over to the Google docs. Then again, I quite enjoy starting over when collecting current data and information.

For the most part, I’ll probably do a lot of playing in front of the Xbox and with the Oculus. I need some new data for one of my other blogs, and this would be a perfect time to start running the case studies.

What is the Purpose of This Challenge and Spreadsheet?

In the grand scheme of things, I just want to have a great physique before heading to Las Vegas. I still have a few pounds to go in terms of fat, but I also want to do a bit of body sculpting with what I have available.

No, I’m not trying to hulk out. But I wouldn’t mind being able to show off a six-pack for the shits’n’giggles of it.

The focus is physical activity from the perspective of a desk jockey. And yes, I do plan on doing some videos about the experience once all is said and done. The plan is to upload videos on Sundays or Mondays as a weekly update.

Since this starts on a Saturday, it just makes sense and is convenient regarding my schedule.

Let’s Do This!

I’ve got my work cut out for me. Hopefully, this spreadsheet can help others figure out their own methods. Perhaps it can give you some ideas about conducting your own case studies.

Because in reality, I’ve lost the majority of my weight by finding what works best for me thanks to the data I collect.

Find what works best for you and run with it!

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