The Ultimate Desilifter Journal: Track Workouts, Diet & Life Together

Why Limit Your Journal to Just Workouts?

You’re not just building muscle. You’re building a lifestyle.
BLS teaches you that progress depends on training + nutrition + consistency. So why not journal all three?

“Your body is a reflection of your habits. If you change your habits, your body will follow.” — Mike Matthews

Desilifters, let’s go beyond weight and reps. Let’s track everything that fuels our growth.

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What a Full Desilifter Journal Looks Like

🏋️‍♂️ Training

• Exercise name
• Sets × Reps × Weight (kg)
• Performance notes (form, strength, PRs)
• RPE or effort score

🍛 Nutrition (Thali Tracker)

• Protein sources (dal, paneer, chicken, eggs)
• Total meals
• Water intake (litres)
• Any junk/cheat food
• Did you hit your protein target (g/kg)?

😴 Recovery

• Sleep hours
• Mood on waking
• Stress level (1–10)
• DOMS (muscle soreness)

🧠 Mindset

• 1 win of the day
• 1 habit you stuck to
• 1 area for improvement

Desi Bonus: Add a “Mom ka khaana rating” for fun—was it bulking or cutting friendly today?

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Weekly View: See the Whole Picture

Use a 7-day chart like this to spot patterns:

Day	Workout Done	Protein Met	Sleep (hrs)	Mood
Mon	✅	✅	6	7
Tue	✅	❌	5	5
Wed	❌	✅	7	6

This helps you correlate your lifts with your lifestyle. Weak lifts after low sleep? Journal shows it. Crushed a PR after hitting macros? Now you know why.

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Tools for Desilifters

• Notebook + highlighters: For visual cues (green = good, red = needs work)
• Google Sheets: Create simple checkboxes + dropdowns
• Combo Apps: Like Notion or Evernote, but only if you’ll actually use them

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Why This Works

“You can’t fix what you don’t track.” — Desilifter Rule

Most people only track gym or diet, not both. A full-scope journal gives you:

• Self-awareness
• Data for smarter decisions
• Proof of progress beyond the mirror

And best of all—it makes you accountable to yourself.

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Conclusion

You’re not just lifting plates—you’re lifting habits, lifting your lifestyle. A full desilifter journal helps you build not just muscle, but mastery.

“Aapki progress wahi tak simit hai jahan tak aap usse track karte ho.”
(Your growth only goes as far as your tracking does.)

Make your journal your coach, your mirror, your scoreboard. Write every rep. Own every meal. Live the desilifter life.

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