I see a lot of people (myself included) worried or motivated rather to get in better shape or lose some pounds before trip. If anyone uses excel and wants to try a worksheet I created for this stuff I would be happy to email it. I am not sure if I can post it somewhere for download.
My wife and I go to Mexico every February and she wanted a guide on workouts, diet, colories and such to track her progress. She hates writing things on paper for tracking them cuz the kids always steal her pens and paper
It's about 6 pages and pretty well organized. Years of working out with my friend who is a doctor and fitness trainer helped in writing the formulas and code. Here is what it looks like (if your browser resizes your images - it's easier to see them if you download them or turn resize off)
Page -1 (asks basic info, height, age, weigth and such and desired weight loss) it spits out the calories you should be consuming and allows you to adjust whether you work out or not. Most of the work is done for you and it works for both men and women.
http://i209.photobucket.com/albums/bb186/jerkfaced/Page1.jpg
Page -2 Carries you into the second month moving all of your info and showing you your hopeful weigh-ins each week.
http://i209.photobucket.com/albums/bb186/jerkfaced/Page2-Month2.jpg
Page -3 Carries you into the final month (I wrote it for 90 days) and shows your final weigh in. Each of these pages allow you to adjust your workouts.
http://i209.photobucket.com/albums/bb186/jerkfaced/Page3-Month3.jpg
Page -4 Just a calorie summary, it takes the information from page 1 and tells you what calories you should consume to maintain your bdy weigth daily as well it tells you how many calories you should consume to hit your target or goal by day 90.
http://i209.photobucket.com/albums/bb186/jerkfaced/Page4-calories.jpg
Page -5 The scary page, a place for you to check the things you ate during the entire day - merely change the quantity of items you eat and snacks and it tallies everything up, fiber, calories, fat, carbos and spits it in a total at bottom where you can compare it against the amounts that you should be consuming based on your own workouts and body type and lifestyle. Someday I will put chocolate cake on here, for now it has a lot of what I eat on it. I would be happy to add common items on this page though. I do have cheeseburgers and tacos and pizza in the naughty section
http://i209.photobucket.com/albums/bb186/jerkfaced/Page5-diet.jpg
Page -6 The workouts page, just put a 1 for workout or zero for day off and it spits in some default values and tallies it up, if you have accurate numbers from your treadmill or such you can go back and manually enter those values. It keeps a running total and daily average for you regarding your calories, distance and time. This page is hard to read but actual page is much clearer.
http://i209.photobucket.com/albums/bb186/jerkfaced/Page6-workouts.jpg
Hope all that shows up correctly and again, happy to share it with anyone who can use it - it's a work in progress. Any suggestions would help a bunch too. I've yelled at the screen a bunch trying to get the formulas and code hashed out, everything seems to work great now.
John