SHAPESHIFTERS

PERSONALISED TRANSFORMATION PLAN

4 Week Progress Review

FULLL NAME

Current Weight (kg or stone/lbs)

GOALS

Since starting, how much weight have you lost, gained, or maintained?

Are you currently stuck at a weight loss plateau?

If yes: What do you think is causing this?

ACTIVITY & LIFESTYLE

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

How active have you been outside the gym?

TRAINING

Training sessions completed in the last 7 days

What type of training have you completed over the last 4 weeks?

Any binges, missed sessions, or setbacks?

NUTRITION

Are you tracking calories/macros consistently

Do you feel your calories are:

BEHAVIOUR

How closely have you followed your plan over the last 4 weeks?

Motivation

Biggest struggle over the last 4 weeks.

Confidence for next 4 weeks

RECOVERY

Energy levels

Sleep quality

Stress level

COMMITMENT

Hunger/appetite

What has gone well so far?

Are you happy with your progress so far?

Do you feel you need more support right now?

Is your current plan realistic and sustainable?

FINAL

Have clothes, photos, or body shape changed even if scale hasn’t?

Have waist measurements changed?

What would help improve your results over the next 4 weeks?

Is there anything affecting your progress we need to know about?