7-Day Cut Week Tracker

What this sheet is for

A cutting phase asks you to juggle training, nutrition and recovery at the same time, and it is easy to let one slip. This sheet gives you a single place to confirm, day by day, that every controllable factor — from your resistance session to your sleep window — was actually handled. Reaching the end of the week with honest tick marks tells you far more than the scale alone.

How to use it

At the start of each day, check the Daily Target column and tick the box in that day's column as each item is completed. The eight rows move in a logical order through the day: fasted cardio and resistance training first, then the nutrition targets — Protein target hit and Calorie goal kept — then movement, hydration, snacking discipline and finally sleep the following morning. At the end of the week, count the ticks in each row and enter the total in the Days Hit column so you can see at a glance which habits held and which slipped. Use Weekly weigh-in and measurements to record your body weight and any tape measurements taken, and use What to adjust next week to note one or two specific changes — a higher step target, a lower calorie ceiling, an earlier bed time — before you print the next sheet.

What is printed on the page

“7-Day Cut Week Tracker” is laid out as weekly tracker table: eight labelled rows against seven day columns of checkboxes, an optional totals column, and two short note sections underneath. Under the title it reads “Track workouts, calories, steps and sleep during a fat-loss cutting week.”, and the line at the foot of the page says “Weigh yourself on the same day, at the same time, under the same conditions — morning, after using the bathroom, before eating.”.

The row labels slot holds eight entries — “Morning fasted cardio done”, “Resistance session completed”, “Protein target hit (g / oz)”, “Calorie goal kept” and “Water intake: 2.5 L / 85 oz” and three more — so the sheet is already filled in for fitness rather than left as blank rows to label yourself.

The remaining labels on the page are “Week of” for the week label, “Daily Target” for the row heading, “Days Hit” for the total heading, “Weekly weigh-in & measurements” for the notes heading a and “What to adjust next week” for the notes heading b.

Two things about this particular weekly tracker table are settings rather than text, and “7-Day Cut Week Tracker” has them set like this. Start sunday is off: start the week on Sunday instead of Monday. Totals column is on: add a totals column at the right of the table.

Tips

Fill in the previous day's sleep row each morning while the number is still accurate and fresh in your mind.

If you miss a box, leave it blank rather than ticking it later — honest gaps are more useful than false streaks.

Compare Days Hit totals week over week, not just body weight, to judge whether your cut is actually consistent.

The other layouts in this set

“7-Day Cut Week Tracker” is one of three sheets in this set, each a different fixed layout filled for the same topic. “Strength Training Weekly Log” uses the seven-row week layout and “Weekly Cardio Training Plan” uses the day boxes with goals layout. Pick by how you work: the layout decides how much you write and where, not what the sheet is about.