This gives you a timeline with a bit more detail. Take your project timeline a step further by using this Gantt Chart free Excel template. If you don’t have time to create your own project timeline, don’t sweat it. This helps your team stay on the same page throughout the course of your project. Timelines give you a general overview of important milestones and key events that everyone on the team should be aware of. Most of us are used to seeing timelines in history class, but they also work well for project management. To kick things off, let’s start with 7 project management templates your team can’t afford to go without. Looking for more templates? Check out these free downloadable Word resume templates and PowerPoint templates. Skip ahead to the sections you're interested in or check each one out to see what you’re missing. I hope some of you find this method useful.Our list has you covered with template picks spanning 7 categories: Given my caloric intake of 1,610 calories per day, this put my "true" TDEE at ~2,420 calories/day. In the example I provided above, I was losing almost a 1/4 lb per day, giving me a deficit of ~810 calories. If you want to calculate your "true" TDEE, take your deficit and add it to your current caloric intake (or, in the case of a surplus, subtract the surplus from your current caloric intake). If you multiply this value by 3,500 (the number of calories in a lb of fat), you can see what your "true" deficit/surplus is. The slope of the trend line will be your weight change per day. If your caloric deficit/surplus is consistent, your trend line should become more and more accurate with time, as you add data points. The closer your R^2 value for your trend line is to 1, the more accurate the trend line is. If you want something a little more "visual," you can create a scatter chart using the averaged weight values and apply a trend line to it, as I did during my cut: To determine your weight trend (lbs lost/gained per day), use the following formula, which calculates the slope of those averaged weight values:Īnd there you have it! A fairly simple way to truly see how your weight is changing over time. Day 8's average, for example, will be the average of your weights for days 2-8, while day 9's average will be the average of your weights for days 3-9, etc. Next, apply the rolling average to the rest of your weigh-in days by copying the formula down. To apply the average, go to the 7th day, and use the following formula to average that day's weight value with those of the previous 6 days: I like to use a 7-day rolling average (though you can use any period of time for your own rolling average). Start by setting up an Excel spreadsheet with your weigh-in dates and weight values, as seen here: With this data in hand, you can even get a fairly accurate estimate of your caloric deficit/surplus and TDEE. A rolling average "smooths out" those fluctuations and allows you to see how your weight is truly changing over a period of time. In order to get an accurate representation of your weight trend, it's best to use a rolling average of your daily weigh-ins. The body does some weird things, and weight can fluctuate pretty significantly from one day to the next. When you're cutting (or bulking, for that matter), it can be difficult to really gauge your progress based on the numbers you see on the scale. This is something I've been doing since I started monitoring my fitness progress, and I thought it might be useful to some of the people on this forum.
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