Two things decide how your body changes: what you lift, and what you eat. Most logs track one and ignore the other — this one puts both on the same page.
Get the Paperback → Kindle Reference Guide — $2.9984 daily pages of training and protein tracking, a 64-food protein reference ranked by protein per 100 calories, and the plate formula for building any 30g meal — all on paper, no app required.
What's Inside
84 daily pages — training (exercise, sets, reps, load) and protein (4 meals + daily total vs target) on the same spread.
The 64-food protein chart — every food ranked by protein per serving AND protein per 100 calories, so you always know the leanest choice.
Your daily protein target — a table by bodyweight and goal. No arithmetic required.
The plate formula — one anchor + one side = any 30g meal, without doing sums.
One-minute weekly reviews — every seventh page, so you actually see what's working.
Measurements & personal-record pages — proof that something moved over 12 weeks.
Who It's For
Anyone training seriously who has noticed the same thing we did: apps are good at one half of the equation and bad at the other. Lifting apps don't track food. Food apps don't track lifts. This log tracks both, on paper, in the time it takes to write four numbers.
Get just the reference tables — the same 64-food chart, the protein target table and the plate formula — as a $2.99 Kindle ebook.
Get The Protein Reference Guide →FAQs
Do I need the book if I already have the free protein chart?
The free printable chart covers 30+ foods on one page. The book has all 64 foods plus 84 days of training and protein tracking pages — it's a full system, not just a reference.
Paperback or Kindle?
If you want to actually write in it every day, get the paperback — Kindle can't be filled in by hand. The Kindle edition is a standalone reference guide (the tables only, no daily pages) for anyone who just wants the numbers.
Where do I buy it?
Both editions are sold exclusively on Amazon — use the buttons above.