Track Weight. Plan Meals. Transform Yourself.
A 31-page printable and digital weight-loss journal covering goals, weight, measurements, workouts, meals, photos, and habits — built to keep you consistent.
Instant PDF · Printable + iPad/GoodNotes · 7-day refund
The scale lies. Apps you forget. Progress that disappears.
Most people quit weight loss not because they can't lose the weight, but because they can't see themselves doing it. A journal that captures every weigh-in, measurement, photo, and meal makes progress impossible to miss — and quitting expensive.
31 pages. 8 systems. One PDF.
Every page is built to be filled in. Print it, or annotate on an iPad.
Goal Setting
Short-term goals, long-term goals, the "why I want this," milestone rewards, and reflection prompts that hold you accountable.
Weight Tracking
Monthly weigh-ins, weekly check-ins, and a weight-loss progress graph so you can see the trend, not just the noise.
Body Measurements
Before & after sheets, arms, chest, waist, hips, thighs, calves — the inches the scale misses.
Progress Photos
Dated photo grid so visual change has a place to live. The best motivation when the scale stalls.
Workout Logs
Daily workout tracker for reps, sets, weights, and how the session actually felt.
Meal Planning
Weekly meal planner, food diary, and shopping lists. Plan your week before the week plans you.
Challenges
30-day, 12-week, and 52-week challenges to keep momentum going long after motivation runs out.
Reflection & Motivation
Weekly reflection prompts, motivation pages, and milestone rewards. Build the mindset, not just the routine.
Every tracker, ready to fill in.
Monthly weigh-ins, body measurements, weekly check-ins, meal planner, goals, progress photos — pre-formatted for any device or printer.
Perfect for you if...
Not for you if...
7-day refund · Instant PDF
Aayush Nitya
A longevity researcher and quantified-self practitioner who tracks his own weight, workouts, and nutrition daily. This journal is the structure he wished existed when he was first learning to track — every page he actually uses, in one printable PDF.
Through Aayushnitya, he publishes longevity research, free health calculators, and practical guides for people optimising their healthspan.
Try every tracker. Refund if it's not useful.
If the journal doesn't earn its $6.99 in the first week, email me and I'll refund you — no questions, no forms. You keep the PDF.
A message from the journal
Stay motivated. Stay consistent. Transform yourself.
Stop relying on memory. Start filling in the pages that turn weigh-ins, measurements, and meals into evidence of who you're becoming.
One-time payment · 7-day refund · Yours forever
Common questions
Can I get a refund?+
Yes — 7-day refund window. If the journal isn't useful, email me within 7 days and I'll refund you. No questions, no forms. You keep the PDF.
What does it cost?+
A one-time payment of $6.99 through Gumroad during the launch (regular price $9.99). No subscription, no upsells, yours forever.
How do I receive it?+
Instantly through Gumroad. The PDF download link is delivered to your email the moment the purchase completes.
Is it printable, digital, or both?+
Both. The 31 pages are designed to print cleanly on US Letter (8.5 × 11"), and the PDF is fully usable digitally on iPad / GoodNotes / Notability / any annotation app.
How many pages are included?+
31 pages covering goals, weight tracking, body measurements, before & after, weekly + monthly check-ins, workouts, meal planning, food diary, shopping lists, 30-day / 12-week / 52-week challenges, and reflection.
Is this only for women?+
No. The design is feminine-neutral and works for anyone — the trackers are gender-agnostic. The cover features a runner silhouette, but every interior tracker (weight, measurements, workouts, meals, habits) applies to anyone losing weight.