Instructions

This sheet is an attempt to take make a "bulk or cut?" decision more objective. We'll use a simple waist-to-height rat

While logged into your Google account, with this file open, click "File > Make a Copy." Select where you'd like to sav
Make your changes to the copy opened in the new tab.

Tomorrow morning, measure your waist with a soft tape measure. Don't have one? Get one. Your mom probably ha

Do not use your pants size. Measure your actual waist. Do this after using the bathroom, before eating or drinking
just above your belly button. Take a normal breath. Exhale. Your abs should be slightly tensed on the exhale. Don't
You're looking for a natural waist. Hold this position. Pinch the tape. Record the number.

Oh, and use your real height, too. Not what you put on your online dating profile to impress the ladies. Don't lie to yo

Enter your measurements in one of the next sheets. There is a sheet for both Imperial units (inches), and metric (ce
based on the measurements you entered.

Interpreting Your Results

I've included a BMI calculation as well as a waist:height ratio calculation at the top of the sheet. It's automatically hig
you're good to bulk. Orange-to-red: Consider cutting a little more before bulking. You can also leave the weight field

"But isn't BMI useless for lifters?" Yes and no. For the more swolerist among us, for sure, BMI doesn't tell us anythin
and easy way to relate your weight to your height. And for a beginner wondering whether they should bulk or cut, it's
you need to bulk. If you're a beginner and your BMI is 26? Consider cutting first. But if you've been training for two y
Use the other information provided to help you make your decision.

Your ratio can be compared to the chart to help you make a decision.

Think of 43-47% as our "sweet-spot" -- the range at which you'll look pretty good aesthetically. Towards the lower en
have abs, probably see some vascularity and even striations. In the middle part of the range, around 45%, you'll still
end of the range, 45-47%, you'll honestly look pretty similar to the middle part of the range, just a little softer, with al

43-45% is a reasonable place to end a cut. 45% can be considered the dividing line: below, bulk for sure; above, co
place to end a bulk and switch, but this is up to your personal preference. You can stop your bulk earlier, or you can
harder cut-off point; I personally would not recommend bulking beyond that point, unless you prefer a fatter look, do
strength goals.

47-50% could be considered "cosmetically overweight," where the trainee could stand to lose a few pounds, but the
simply choose for himself how much fat they'd like to carry.

50-54% and above and the extra bodyfat you're carrying around is starting to become a liability. Above 54% is cons
overweight or obese by most measures.

Super Simple
42% - Bodybuilder lean.
43% - Fitness model lean.
44-45% - Average guy lean/beach season lean.
47% - Bulking season, dude. Who cares how lean you are?
50% - Thick. Could stand to lose a few pounds.
54% - Too fat. Should definitely lose a significant amount of weight.

This simple waist measurement to height ratio works because your waist measurement changes indicate changes to
muscle mass will be slow, slow enough to be mostly ignored. Therefore, an increase to your waist will indicate an in

As you build mass these charts might scale a little differently. If you have a very well-developed and muscular core,
most beginner and intermediate trainees, these generalizations should provide reasonable accuracy. Not exact.

I'm hesitant to give true body fat percentage approximations, which is why I've instead provided ranges for some nu
Don't fixate on a specific percentage. If you find that these estimations and descriptions are not accurate for you, tha
trainees, they should at least be in the ballpark.

Sources
A good chunk of the information here was inspired by a video and article by Radu Antoniu. The descriptions of differ
descriptions he used.
Video: https://www.youtube.com/watch?v=vo2sCdkVel8
Article: https://thinkeatlift.com/how-much-body-fat-you-have/

Waist-to-height ratio is also used by some medical practitioners as an indication of overall health.
Here's a Wikipedia page with some information, and with more links in the reference section:

Honestly, just feel free to Google "waist height ratio," read up, and make some decisions for yourself. From what I've
decision.
 We'll use a simple waist-to-height ratio/percentage to help make a quicker decision.

Copy." Select where you'd like to save the copy on your Drive. This should open a new tab.

one? Get one. Your mom probably has one in her sewing kit. Either way, consider buying one.

e bathroom, before eating or drinking. Measure it at the narrowest point, usually near your bottom rib,
e slightly tensed on the exhale. Don't suck in. Don't push out. Don't flex your abs hard.

e to impress the ladies. Don't lie to yourself. An exaggerated height will give a lower-than-actual ratio.

mperial units (inches), and metric (centimeters). The rest of the sheet should make calculations

top of the sheet. It's automatically highlighted based on your measurements. Green-to-yellow/orange:
g. You can also leave the weight fields blank and completely ignore the BMI, if you prefer.

s, for sure, BMI doesn't tell us anything about our health. However, it's still a simple-to-use
g whether they should bulk or cut, it's still useful. If you're a beginner and your BMI is only 20,
t. But if you've been training for two years and your BMI is 27? It doesn't tell us a lot.

od aesthetically. Towards the lower end of the range you'll look incredible. You'll be lean,
t of the range, around 45%, you'll still look pretty damn good, just not "shredded." In the higher
of the range, just a little softer, with all of your dimensions scaled up slightly.

g line: below, bulk for sure; above, consider cutting a little. 47% can be considered a reasonable
can stop your bulk earlier, or you can continue it up to an even higher percentage. 50% is a slightly
nt, unless you prefer a fatter look, do not care about aesthetics at all, and/or are purely pursuing

d stand to lose a few pounds, but the extra fat is not really a factor in health. The trainee can

ecome a liability. Above 54% is considered "increased risk" for men, and they are significantly
urement changes indicate changes to body fat more than anything. Changes due to increased
rease to your waist will indicate an increase to fat mass, and vice versa.

y well-developed and muscular core, you might even be able to shift 1% higher. However, for
reasonable accuracy. Not exact.

instead provided ranges for some numbers, and described how the user probably looks.
criptions are not accurate for you, that's fine. Use other methods. But for most average and natural

du Antoniu. The descriptions of different percentages are derived, with some differences, from

n of overall health.
rence section: https://en.wikipedia.org/wiki/Waist-to-height_ratio

decisions for yourself. From what I've seen, though, it seems to be a simple way to make a
Height 6 Feet 0 Inches 72 BMI 25.0
Weight 184 Pounds Waist-to-Height Ratio 44.1%
Waist 31.75 Inches

Ratio Waist BF% Estimate Description

42% 30.2 Single-digits Abs show perfectly in good lighting without flexing, perfect definition an
43% 31.0 Single-digits up to 10% Abs show perfectly in good lighting. Abs visible without flexing. Great d
44% 31.7 Roughly 10-12% Abs show well in good lighting, first row or two of abs visible without fle
45% 32.4 Low-mid teens First two rows of abs show well in good lighting (lower abs still iffy), pre
46% 33.1
47% 33.8 Mid-high teens Might see first row or two of abs in good light, decent muscle definition
48% 34.6
49% 35.3
50% 36.0 Around 20% Healthy cut-off. No ab definition regardless of light, poor shoulder to w
51% 36.7
52% 37.4
53% 38.2
54% 38.9 Around 25% Beyond this point is considered "at increased risk." No definition, very
lexing, perfect definition and vascularity.
ble without flexing. Great definition and vascularity.
wo of abs visible without flexing, good definition and vascularity.
ing (lower abs still iffy), pretty good muscular definition, and some vascularity.

t, decent muscle definition, potentially some vascularity in leaner areas.

of light, poor shoulder to waist ratio. Definitely could stand to lose extra fat.

d risk." No definition, very wide waist.

Height 177.8 cm BMI 22.5
Weight 71.0 kg Waist-to-Height Ratio 48.6%
Waist 86.4 cm

Ratio Waist BF% Estimate Description

42% 74.7 Single-digits Abs show perfectly in good lighting without flexing, perfect definition an
43% 76.5 Single-digits up to 10% Abs show perfectly in good lighting. Abs visible without flexing. Great d
44% 78.2 Roughly 10-12% Abs show well in good lighting, first row or two of abs visible without fle
45% 80.0 Low-mid teens First two rows of abs show well in good lighting (lower abs still iffy), pre
46% 81.8
47% 83.6 Mid-high teens Might see first row or two of abs in good light, decent muscle definition
48% 85.3
49% 87.1
50% 88.9 Around 20% Healthy cut-off. No ab definition regardless of light, poor shoulder to w
51% 90.7
52% 92.5
53% 94.2
54% 96.0 Around 25% Beyond this point is considered "at increased risk." No definition, very
lexing, perfect definition and vascularity.
ble without flexing. Great definition and vascularity.
wo of abs visible without flexing, good definition and vascularity.
ing (lower abs still iffy), pretty good muscular definition, and some vascularity.

t, decent muscle definition, potentially some vascularity in leaner areas.

of light, poor shoulder to waist ratio. Definitely could stand to lose extra fat.

d risk." No definition, very wide waist.