My program › Scorecard
Measure. Practise. Prove.
The scale weighs muscle, fat and water as one number, so it cannot tell you what changed. Record a few more numbers before you change anything, and read them side by side at the end.
The program
This part is for people who have the program.
Bought it? Open it with the email you used at checkout. Have a code from a welcome email, or from Dr. Allred? Type it here.
Not yet? The setup, the challenges and your protein number are free. The program is $50, once. What is in it.
The 12-week scorecard
Fill in Day 0 before week 1. Week 6 is the halfway check (skip the labs; bloodwork needs the full 12 weeks). Week 12 is the re-test, under the same conditions: same scale, same tape, same chair.
| Measure | How | Day 0 | Week 6 | Week 12 | Change |
|---|---|---|---|---|---|
| Weight, weekly average | Seven mornings, averaged | ____ | ____ | ____ | ____ |
| Waist at the navel | Same tape, same time of day, snug not tight | ____ | ____ | ____ | ____ |
| Protein, average grams a day | From your honest week | ____ | ____ | ____ | ____ |
| 30-second sit-to-stand | Same chair, arms crossed, count the stands | ____ | ____ | ____ | ____ |
| Steps, daily average | From your phone or watch | ____ | ____ | ____ | ____ |
| Sleep, hours in bed | Average over a week | ____ | ____ | ____ | ____ |
| Fasting glucose, HbA1c, lipids | Optional. Ask your doctor at your next draw, Day 0 and Day 90 | ____ | n/a | ____ | ____ |
The habit that became automatic: ______________________ The number that surprised me: ______________________ The change no test shows: ______________________ Questions for my doctor: ______________________
The weekly check-in
Ten minutes. Same day. Every week. Twelve of these and week 12 takes care of itself.
| Score the week | ||||
|---|---|---|---|---|
| Protein number hit | 0 to 1 | 2 to 3 | 4 to 5 | 6 to 7 days |
| Plate built (half plants) | 0 to 1 | 2 to 3 | 4 to 5 | 6 to 7 days |
| Lifted | 0 | 1 | 2 | 3+ sessions |
| Steps floor hit | 0 to 1 | 2 to 3 | 4 to 5 | 6 to 7 days |
| Sleep window held | 0 to 1 | 2 to 3 | 4 to 5 | 6 to 7 nights |
| Water before meals | Rarely | Some | Most | Every day |
Weekly average weight: ______ Waist (every 2 to 4 weeks): ______ Average sleep: ______
What worked that I should repeat? ________________________________
The ONE focus for next week: ________________________________ One focus, not four.