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Excerpt to the “The Multibolic System for Fat Loss, Fuel, and Food Freedom “PHASE 3: KNOW YOUR NUMBERS OR STAY STUCK
Track it to crack it. Your numbers unlock your nutritional strategy.
💬 M.E.L.A. SAYS:
“You wouldn’t drive a Ferrari with the dashboard blacked out, so why are you walking around with your stats in the dark? Numbers don’t lie—but they will lead you to power if you’re brave enough to look.”
📊 STEP 1: YOUR FITNESS DASHBOARD — VITAL STATS THAT MATTER
These are your Non-Negotiables — the indicators that reveal what’s working, what’s not, and where to shift:
⚖️ Body Weight – A snapshot, not your identity.
📉 Body Fat Percentage – Tells the real story behind the scale.
💪 Lean Muscle Mass – Shows what you’re actually building.
📏 Waist / Hips / Chest Measurements – Where physical changes often show up first.
❤️ Resting Heart Rate – The idle speed of your internal engine.
🔋 Energy / Mood / Motivation – The daily gauge of your fuel, fire, and focus.
QR code going to assessment page
📌 M.E.L.A. Says:
“Stats don’t shame you—they guide you. Learn them, lead them, level up.”
💡 WHY THESE NUMBERS ARE YOUR NEW BEST FRIENDS:
✅ Separate fat loss from muscle gain—no more guessing
✅ Spot trends and prevent plateaus early
✅ Measure energy, sleep, mood, and willpower for full-spectrum growth
✅ Align your mental and physical performance
📆 MONTHLY MOMENTUM CHECK-IN
Track your progress. Reflect. Refocus. Reignite.
- Weight:
- Body Fat %:
- Lean Mass:
- Waist (inches):
- Hips (inches):
- Chest (inches):
- Resting Heart Rate (BPM):
- Energy Level (1–10):
- Sleep (Average Hours/Night):
- Mood & Motivation Summary:
🖊️ Use this monthly to measure where you’ve been and where you’re going next.
📲 Need a printable version?
Scan the QR code below to download your Monthly Momentum Tracker Sheet.
[Insert QR code here linking to PDF or Google Doc download]
🔍 Special Note — Enter the LBM Zone
Forget chasing the scale.
One of the most accurate tools for true body change is the LBM (Lean Body Mass) Test.
Whether you’re cutting, maintaining, or building:
➡️ It shows if you’re gaining fat or building muscle
➡️ It protects your results from illusion and self-sabotage
🔥 Pro Tip:
Hire a certified coach or trainer who performs body fat testing.
Accuracy matters. Consistency wins.
📌 M.E.L.A. Says:
“Don’t chase the weight. Chase the composition.”
📝 PROGRESS NOTES
Write down 1 WIN, 1 OBSTACLE, and 1 SHIFT in mindset from this month:
✍️ Win: _____________________________________________________
✍️ Obstacle: _________________________________________________
✍️ Mindset Shift: ____________________________________________
🧠 M.E.L.A.’S MINDSET PRE-CHECK
Before we lift a fork or a dumbbell—we audit the mental game.
- How many hours of sleep do you average?
✍️ ___________________________________________ - What habit hurts your sleep the most?
✍️ ___________________________________________ - Do you know your current body fat %?
☐ Yes ☐ No ☐ I want to find out - What’s one stressor you’ll reduce this week?
✍️ ___________________________________________ - Rate your current willpower (1–10):
🔢 Score: _______
📌 M.E.L.A. Says:
“Measure the mind, not just the macros. That’s where champions grow.”
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