SHAPESHIFTERS

PERSONALISED TRANSFORMATION PLAN

BASIC DETAILS

NAME

AGE

GENDER

Male Female

Height (cm or ft/in)

Current Weight (kg or stone/lbs)

Target Weight (kg or stone/lbs)

GOALS

What is your main goal?

How much weight would you like to lose?

Why is this goal important to you?

ACTIVITY & LIFESTYLE

What do you do for work?

How active are you during the day?

How active are you outside the gym?

Total steps completed over the last 7 days (if known)

How many days per week can you train?

Current fitness level

TRAINING

Do you currently train? If yes, what do you do?

Training experience with structured workouts

Access to gym or home workouts?

What type of training do you enjoy most?

Any injuries or limitations?

NUTRITION

Describe a typical day of eating for you — be honest

When do you feel most hungry?

How many meals per day?

Do you snack? When?

When do you struggle most?

What are your biggest food weaknesses or trigger foods?

BEHAVIOUR

What has stopped you losing weight before?

When are you most likely to go off track?

Do you struggle with consistency?

Yes No

Motivation level

What causes you to fall off track?

RECOVERY

Average sleep per night

Stress level

WEIGHT LOSS INJECTIONS

Are you using weight loss injections?

Yes No

If yes, which?

How long have you been using it?

Any side effects or appetite changes?

COMMITMENT

How committed are you?

What would success look like in 4–8 weeks?

Will you track calories/macros?

Yes No

Have you had 3 or more weeks in a row where your weight has not gone down, despite trying to lose weight?

What do you think caused this?

FINAL

Anything else we should know?

What do you need most help with?