Week/Date Comments Weight BMI

Before enrolling
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Body Fat % Muscle Mass Waist Chest Biceps ForeArm Quad Hips
Was the diet followed 100 %? Was the workout followed 100%?
Hi ,

Each Monday morning you should be checking your progress, taking measurement of the waistline, potentially
other areas and obviously your waist. One thing which you need to focus on is doing this correctly. It may seem
obvious to some people but I've had so many clients over the years who do their check-in wrong which has a
very big impact, here is why...

When you do a check-in this gives feedback on your rate of progress. If the progress isn't sufficiently good
changes need to be made in order to stimulate improvements. However, if the check-in stats weren't necessarily
accurate this could mean you're making changes which don't need to be made, or, the wrong amendments!

With that said, here are some key points to remember when doing your stat updates:

1) Always weigh yourself fasted in the morning. Not only this but make sure you weigh yourself at the same
time, in the same condition, on the same scales each week. Limit any variables which could give incorrect
feedback!
2) Use the same level of tension with the tape when measuring the waistline and other sites. If you don't this will
obviously give an unfair reading.
3) When taking progress photos try and use the same lighting and background. This gives a more fair reflection
of where you're really at.
Week/Date Comments Weight BMI
Week 0 7th october Before Workout Started 114 38.1
Week-1 14 October 112.2 37.5
Week 2 21October 111.8 37.4
week 3 - 28 Octobert 111.2 37.2
week 4 - 4th November 110.4 36.9
week 5 - 11th November 109.2 36.5
week 6 - 18th November 108.1 36.1
week 7 - 25th November 107.4 35.9
week 8 - 2nd December 106.3 35.5
week 9 - 9nd December 106 35.4
week 10 - 16th December 105.3 35.2
week 11 - 23rd December 104.4 34.9
week 12 - 30th December 103.9 34.7
week 13 - 6th January 103.5 34.6
week 14 - 13th January 102.7 34.3
Body Fat % Muscle Mass Waist Chest Biceps ForeArm Quad Hips
45 45 17 29
44 44.4 16.5 28.8
43.2 44 16.1 28.6
42.1 43.7 15 28
41.9 42.9 14.5 27.5
41.4 42.5 15.2 27
41 42 15 26.5
40.5 41.4 14.2 25
40 41 14 24
39.3 40.4 14.2 23.4
37.5 39.8 14 23
38 39.5 14.3 22.7

36.5 38.2 14 22
Important Notes

You will be sending me the measurement sheet filled with before enrollment stats and after enrollment stats

You need to keep in mind to send me the measurement sheet every 7 days

I wont be able to make any changes in your diet plan if you are not consistent with me in sending the sheet

Please don’t keep asking me about cheat meals , you wont get any .

If you have any travelling plan do inform me about the same before 2 days

Your entire diet plan won't get changed , only few foods will be added or subtracted depending on your progress

Measure everything raw

Drink enough water throughout the day