Body Statistics Sheet

Every 2 weeks, take your body measurements. Be as consistent as possible. Try to do this at the same time and day each time, also making sure that you have the same person help you each time. I say this because no method of body fat measurement is totally accurate. They all have a margin of error, but if you use the same equipment and use the same person to do it each time, you will have a consistent record to judge your progress. Also be aware that water retention and ingestion of food can fluctuate reading, so don't eat before, and record your statistics before you workout. To get your body fat percentage, measure all the sites listed below and use the calculations I provide.

WEEK

Start

2

4

6

8

10

12

Weight

Tape Measurements

Chest

Waist

Hips

Shoulders

Right Bicep

Neck

Right Calve

Upper thigh

Skin fold measurements (in millimeters)

Pectoral/Chest (men only)

Right Tricep

Right Bicep

Suprailiac ( 1 inch above right Hipbone)

Lower back

Subscapular (Back)

Umbilicus (Stomach)

Right Calve

Thigh

Total skinfold measurements

Divide total skinfold by your weight (skinfold/weight)

Percent fat:

Men: Multiply result by 28

%

%

%

%

%

%

%

Women: Multiply result by 30

%

%

%

%

%

%

%

Pounds of fat (multiply weight by percentage, divide by 100)

Pounds of muscle (subtract pounds of fat from weight)

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