This is how I get the real picture of your life, food and training, so please don't skip it.

The plan: log for 3 days (Day 1, 2, 3). On Day 4, email everything back to me at intake@millslaglemethod.com with the subject line PREP. Once I have it, we'll book your call and I'll build your plan.

What you're sending me

3-day weighed food and drink log
Daily steps
Training log (exercises, sets, reps, load)
Current compounds and doses (only if they apply)
Your last bloodwork (PDF or photo)
Photos: front and back (required), side (recommended)

How to log your food and drink

Use a food scale. Weigh in grams. For drinks, write ounces or ml.
Weigh and write it down as you go. Not tonight from memory.
Raw or cooked? Put R or C in the last column.
Write down EVERYTHING:
meals and snacks, even bites and tastes
drinks: coffee, juice, soda, alcohol, shakes, and how much water
condiments: sauces, dressings, oils, butter, creamer, sugar
supplements: vitamins, protein, creatine, pre-workout, everything
Eat like you normally eat. Don't clean it up. An honest log beats a perfect one.
Missed weighing something? Write "estimate" and your best guess.

How to track steps and training

Steps: write your total at the end of each day. Your phone's health app is fine.
Training: log every exercise you do, with sets, reps and the weight. No workout? Write REST.

Day 4: Send it (Day 1-3 log sheets are in the PDF)

4. Current compounds and doses (only if they apply)

List everything you're taking now, or write natural.

5. Last bloodwork

Attach the full results as a PDF or photo. If it's older than 12 weeks, still send it and tell me the date.

6. Photos

Attach a front and back photo (required) and a side photo (recommended). Relaxed standing, arms at sides, gym shorts and a training top, good lighting.

Email checklist

☐ Day 1, 2 and 3 food and drink logs
☐ Steps for each day
☐ Training for each day
☐ Compounds and doses (or "natural")
☐ Bloodwork (date if over 12 weeks old)
☐ Front and back photos (side recommended)

Send on Day 4 to intake@millslaglemethod.com. Subject: PREP.

— Joe