Excel & Nutrition Manager for use with P90X
Now, For all you X’ers and
soon to be X’ers.
Have you used up
all your worksheets from round one?
Did you buy your
videos off of eBay or someplace else and don't have a clue
to do the workouts?
Do you want to stay
motivated and get some meaning out of your numbers?
Take a look at
your Excel Workout
the X .
This is most
innovative and exciting way to
manage your Fitness Journey. All you
need, besides your "Bring-It" attitude, is Microsoft Excel.
The program starts
out at the Main Menu, Where you Enter your 90
Days Start Date
Box and that gets the ball
date gets sent throughout the program
to setup your Worksheets and your Master Schedule.
Your Next order of business should be to click on the
Main Start Up Data Sheet
This is where you Enter your Beginning
Body Stats. That way you will know how far you have
progressed at the end of your 90 day fitness quest. It is easy to
only takes a minute or so. Just Enter your info into the Yellow Shaded
Blocks and watch as you body fat %
calculated for you. You can also enter your own body fat % number from
fat calculator page. There you can enter your caliper readings, and the
program automatically calculates
your body fat %. Or enter your own number from scales or other
Once that is completed you can then click on the
Go To Fit Test Page link and you can complete
that page as well. As Before, Just Enter Data
into the Yellow
and everything else is automatically calculated for you.
At the end of 90 days, you can come back here, and enter your new
Fit Test numbers. You can also see view your End
of Phase body stat numbers. Plus, You can enter other end
of phase measurements if you want to as well (Chest,
Thighs & Biceps). This is just one of the many pages where you
can view and enter your
The Green Blocks below are Yellow to begin with and if you meet
or exceed the requirements for that test your
You're not going to see a Fit Test Page like this one anywhere else.
The little Mini-Graph
on the Fit Page
is a result of user requests, so it is now here. This gives you a cool way
to graphically view your Beginning and Ending Numbers.
As you can see from the
previous screen shots you have clickable
Menu Links at the Top of Every Page. There are logically
placed links embedded in most pages
as well. You can jump from page to page with ease in this program.
you don't even realize you are using a spreadsheet due to all the
clickable links and menu items.
Now take a look at your Command
Center Page. Your Master
Schedule is where you can view and
manage a nicely color coded layout of all
your X Program Workouts.
All the workout blocks are clickable links
to that particular worksheet. You can jump to anywhere you
want to go from this Command Center Page.
It includes All 3
Workout Programs, all on ONE
This program covers all
13 weeks. Beware of programs covering only 12 weeks.
It is a 90 day program not 84. Week 13 is just as important as
all the other
As you can see, everything is nicely formatted in an easy to use
interface. You just click on a workout you want to view or complete,
and the program sends you right to it.
One click and you can come right back, or go somewhere else in the
program. It is color
coded for even easier viewing. There are also screen sizing
buttons on the page for easier viewing as well. Also, The current day's Day
Number is always highlighted in Green for you.
your workouts are completed, you just X
them off on your Master
The small check boxes are
to keep track of your completed
Ab Ripper X
Workouts. It's a good feeling to
watch all your X's add up.
Let's click on your first
workout. If you are doing the Classic Routine, click on
& Back + Ab Ripper X
Here is a
screenshot of the worksheet, that your are taken to. As on every page,
you have your clickable
Menu Links at the Top, as well as page sizing buttons. (Full-Screen,
back to 100% screen, and the little monitor with "The End"
on the screen turns off the Full-Screen Feature. Full-Screen mode is
great because you get to see
alot more of the worksheet.
The sheet also keeps a weekly track of your main benchmark exercises
like Push-Ups and Pull-Ups. You may not see the color/progress
shading in Excel
versions lower than 2007. You can enter your numbers directly into the
worksheet and it is stored
there for future reference and graphing.
like to record their numbers on their hard copy worksheets
during the workout, and when they are recovered, enter their recorded
numbers into their Excel Workout
Manager for the X. I have quite a few customers
who just set their laptops up in their
workout area, and when Tony says record it, they just walk over to
their laptop, and a couple
clicks to enter their numbers, and they are done.
Every worksheet shows you a graphic of what Tools are
needed for that workout, plus you have room for notes at the bottom of
each sheet. For Each
workout, where Ab Ripper is next, the link is on the
worksheet for you to go right to the
correct column and block. Each Main Workout has the link
which takes you to the Graph for that Workout as well.
Just click on the little monitor with the Graph on it. It is
always nice to see a graphical representation of
your improving numbers.
Here is a screenshot of the Chest
Manager for the X gives you Advanced Graphing,
where you have total
control of what data you want to see, and what data you
don't want to see.
with dual scaling.
You don't have to enter special calculator numbers for the graphs to
look right due to higher numbers from the weight exercises.
It will calculate all sets, to include the weights, not just 2nd reps
with Many Ways to Filter.
This is the ultimate in
example, in the screenshot below, click on Burly
Marine Guy and only see Pull-Ups
on the Graph. OR
Click on Push-Up
guy just for Push-Ups,
or Click the ALL
Click the UnCheck
Button, and then
just click on the exercises you want to see on the graph. You
have top and bottom control of clicking individual exercises. They are
in sync. You can select whichever ones you want or don't want to view.
You also get screen-sizing
buttons for easier viewing as well.
Here, you just clicked on
Burly Marine Guy and it automatically shows nothing but Pull-Ups.
More Advanced Graphing
of the lines if no data exists, as you're going to get with the others.
get Worksheets for ALL the Workouts.
And All the
Graphs as Well
if you need to miss or reschedule a workout?
have to do is just change the calculated date on the Master
to your actual
date, and the remaining calendar dates automatically
All the worksheets automatically update their dates as well. What could
be easier than that?
No certain steps
procedure required, as with others.
This program allows you to be flexible. Run the 90 days straight, or
reschedule as you need to with no worries.
All the Dates on the worksheets, reports, and charts, automatically
adjust themselves when a date is changed on the
X'ers just run the 90 days and do the workouts exactly as
scheduled. They do the workout scheduled for that day when
they can get it in. If they miss, for example, their Plyometrics day,
and don't workout until the next day, they do the Shoulders workout.
The day they missed doesn't get X'd. The program adds up all the X's
and they know how many workouts were done and missed in 90 days. For
example, at the end of 90 days the program calculates 82 workouts
completed. Then on their next 90 days, they try to better themselves by
completing 83 or more workouts in 90 days. Both
systems have their Pros and Cons. You could do both methods if you
wanted. Miss some, reschedule some, etc. It's that easy.
Another great feature of
this program, is your weekly
Normally, on the morning after your X-Stretch, or Rest Day, you can
Enter your Weekly Check-Up Numbers. Enter your Weight, Waist, Hips, and
measurements in the Yellow Shaded
Cells , and watch as
your Body Fat %, Weight Loss, Fat Loss, and Lean Body Mass Numbers are
automatically calculated for you. This
program includes ALL 13 Weeks of Check Up Pages. You have a side tab,
form, with clickable links for easy navigation between all
the check up pages.
This sample person on their 8 week checkup has lost 13.85 pounds, but
the most exiting number
is that they have actually lost 21.06 pounds of fat, due to a 7.21
pound increase in lean body mass.
handy Check Up Pages give you the ability to easily record your weekly
body stat numbers in just a few blocks and they automatically build
Week Progress Journal. You don't have to enter anything,
but just click on the
links to it go to it and view your weekly body stats progress.
It is always nice to see
the Lean Body Mass
Line go up, and the Fat
Weight Line go Down.
Don’t forget about Nutrition
other half of the fitness equation is diet and nutrition. (Clean
Included, at No
Xtra Charge is your X
Program Nutrition Manager.
helps you follow The 3-Phase
to help you lose fat while maintaining high energy
plan is designed for those who don't have a lot of time or
patience to prepare a meal that involves
more than one or two steps. lt is definitely better suited to
those who don't like to cook and follow recipes.
are provided with 13
of easy to use meal
INCORPORATING THE EASY
TO USE PORTION PLAN APPROACH.
the Meal Logs are easily accessible by the Nicely formatted Main Nutrition Calendar.
This Main Nutrition Calendar lets you jump to any day's meal log with a
single click, and back again with no problem.
All the above dates are automatically calculated from the Main Menu and
set up for you. Just click on any date to go to that
day's easy to use Meal Log. You can Also Jump to any of the
Meal Plans to view those as well. Plus you get a Nutrition Guide
The Next Screenshot is of the easy to use Meal Log.
Level, and Correct
Food Portions are Automatically
Calculated from your Body Weight Entry at the top of the
Food Journal. No more flipping through Paper Meal Guides, and getting
calculator and trying figuring out your numbers. This page does it all
for you. You can change your Body Weight Daily,
or at the recommended, end of week,
Then, Just place X'S
CHARACTER in the above easy to use Food Journal.As you
enter your consumed portions, watch as the program automatically
counts your consumed portions, and automatically
calculates your calories. This is an easy way
to let you know if you are on staying on track.
use a 1-2 letter system, and I can easily get a quick look at what i
ate for that Day. ie, F
for Fish, C for Chicken,
for Green Beans, E for
an Egg, EW for
egg whites, T
for Tuna, B for bread in
veggies row, B for
Banana in the Fruit row, TJ
for Turkey Jerky, CC for
Cottage Cheese, etc. You can use any
Letter system you want to use that has meaning for you.
If some of the letters are bad, ie BC
for Birthday Cake, you could right notes on how clean your other meal
choices were that day. If all other foods were clean, you could
probably give yourself a B or B-. Looks
pretty simple to me. Just a Few
Key Strokes and that's it.
program also keeps track of your water if you want. The total ounces
block turns green when you meet the minimum requirements mentioned in
the nutrition guide.
MASTER SCHEDULE has links to ALL
meal logs. All the meal logs have the usual, easy to use navigation
you can zip back to the main calendar with ease, or any other place you
want to go (ie, Weekly Totals Page, Daily Calories Report, the Meal
Plan for that current Phase, etc.)
There is a link on every meal journal for that weeks Portion Summaries.
You not only get a daily record of your nutrition, but a weekly
snapshot as well. You get all 13
weeks of Nutrition Summaries.
As you can see, you get a nice report of how your week went on the
portion plan. And Yes, the underlined dates are clickable
links to the Meal Logs for that week, plus all the usual links for easy
Also Included is A Daily Calories Summary Report to compare actual
calories with your target
YOU GET A NICE CHART TO VIEW YOUR ACTUAL
CALORIES VS. YOUR
know I haven't filled you in on all the features of this program.
You're probably pretty tired reading all this.
you can see, from the description above, and all the screenshots, you
get quite a lot for only $9.95.
You get 2 Programs/Files for the Price
MANY MORE SCREENSHOTS SHOWN BELOW IN EBAY PICTURE MANAGER.
created this program template with MS Excel 2007 and saved it as a
97-2003 template file which most people have.
template is a file, that once opened, can be saved under any name,
leaving the original file intact to be used over and over again.)
this is no mere template.
All the pages are interlocked together via menus and links for easy
yourself any spreadsheet creation headaches and Wasted Hours because I
have done it all for you.
file Works with Windows MS Excel 2000-2007. THE PROGRAM DOES CONTAIN
VISUAL BASIC CODE.
YOU HAVE A MAC,
WANT TO TRY,
THAT IS FINE. IF IT DOESN'T WORK,
YOU CAN GET
***** Not Recommended for Excel 97 customers due to
all the graphics, and and the thousands of cell formats.
****** Update. Not Recommended for MAC Excel 2008 users
check out all the screenshots, and if this is something you can use I
will provide any support you need.
to different versions of Excel, Monitor Sizes, Resolution
Settings, and Graphic Cards, the screen colors and screen fit, may not
exactly as shown. What you see is how it looks on my screen. This gives
you an idea of what is included in the program and
what it looks like.
you ever lose or accidentally mess up a template, just let me know and
I will send you another one.
am the creator of this product. You have permission to modify
the program for your own personal use but
resale or pass along rights are granted. You can install it on as many
computers as you need to, as long as it is for
use by your immediate family.
have no problem referring you to another seller if my program doesn't
fit your needs, and I have done so.
have talked to people on the phone, via email in helping them if they
have questions or problems. Feel free to email if you have questions.
not happy, let me know, and I will refund your money
to the programs, will be sent to you no later than 10 hrs after payment
is received. If you don't get it within that time frame, email me right
Quite often, in the evenings, I am able to send within minutes of
a lot and get ripped with the X.