We leverage data in this program to make informed decisions about our training and nutrition in pursuit of our physique goals. The best tool I've used (so far) for this is a spreadsheet. That's all the QOR Experience Tracker is... This is a super quick guide to get you started with it. 1. If you don't have a Google account, you'll need one to proceed. Click here to create one. HINT: if you have an @gmail.com email address, you already have a Google account. 2. Click here to access the master version of the QOR Experience Tracker. It will open in a new window/tab. If see a "Sign in" button in the top right corner, use your Google account from above to log in. 3. Click on File → Make a copy. A dialogue will appear asking you to give the copy a name and location. Name it whatever you like and put it in whatever folder you like. Click "Make a copy". 4. A new window/tab will open with your very own copy of the tracker. This one is yours to keep/modify/use to your heart's content. Be sure to watch the videos on the INSTRUCTIONS tab to learn how to use the tracker. That's it! If you get stuck, ask questions here on this post or in the forums.

Welcome to QORfit! I'm really excited to have you join our little community. In short, this community and course is what I wish I had 25 years ago when I started my body composition journey. I've the years I've read, watched and learned a lot, and honestly most of it was a complete waste of time. QORfit is my distillation of all those years of media consumption into what I've found most useful in building my physique. My hope is that by you having access to this community and course, your journey will be much shorter and less painful than mine was. There are three main components to QORfit: 1. The QOR Experience - an 8 week online course designed to share the best of what I've learned over the last 25 years of training and eating for body composition. This course is free and available in the Classrooms tab or by clicking here. 2. The QOR Experience Tracker - A custom Google Sheet designed to help you track your body composition progress. You can use this to track your calories/macros, your training, and your results. Click here to access the latest version of the tracker and follow these instructions to get started. 3. These forums - This is where the QORfit community share and interact. When I reflect on the 25 years it took me to get to where I am with my physique, there were two things missing that I think would have helped massively: First, just knowing what actually works and how to do it... I address that with the QOR Experience course and tracker. Second, having a group of like-minded individuals supporting me on my journey... that's what these forums are for. Share your wins, losses, questions and recommendations. Also consider attending our fortnightly group check ins. You can see the schedule on the Calendar