FITNESS PROGRESS CHART

for

MEN

Instructions: Replace the sample data in the first five columns and in the Height boxes to the right. The last four (gray) columns
will be calculated for you using formulas. Then, see your progress by looking at the MEASUREMENTS, WEIGHT & BMI, and
WEIGHT & BODY FAT charts on the other worksheets. For more information on formulas or using data in charts, see Excel Help.

Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17

Date
8/24/2014
8/31/2014
9/7/2014
9/14/2014
9/21/2014
9/28/2014
10/5/2014
10/12/2014
10/19/2014
10/26/2014
11/2/2014
11/9/2014
11/16/2014
11/23/2014
11/30/2014
12/7/2014

Weight (lb)
148.40
150.68
151.14
150.37
152.10
152.20
153.28
153.33
152.97
152.91
154.48
154.05
154.94
154.50
154.71
155.43

Height (m)

Height (cm)

83.8

Total (cm)

183.8

Arm
14.10
14.20
14.20
14.20
14.20
14.30
14.30
14.30
14.30

Quad
20.70
21.00
21.00
21.00
21.10
21.20
21.10
21.20
21.00

Waist
28.30
28.30
28.30
28.10
28.20
28.20
28.30
28.30
28.40

Estimated Lean Body

Weight (lb)
135.65
137.58
137.70
137.00
138.64
138.66
138.70
139.22
138.74

Estimated Body Fat

Weight (lb)
12.75
13.10
13.44
13.37
13.46
13.54
14.58
14.11
14.23

Estimated Body Fat

Percentage (%)
8.59
8.69
8.89
8.89
8.85
8.90
9.51
9.20
9.30

14.40
14.50
14.50
14.56

21.10
21.25
21.25
21.25

28.40
28.50
28.50
28.50

138.46
139.89
140.28
139.84

15.59
15.05
14.22
14.87

10.12
9.71
9.20
9.61

http://www.free-online-calculator-use.com/body-composition-calculator.html#calculator

Page 1 of 3

MEASUREMENTS
35.00

30.00

25.00

inches

20.70 21.00

21.00 21.00 21.10 21.20 21.10 21.20 21.00

21.10 21.25 21.25 21.25

14.20 14.20 14.20 14.30 14.30 14.30 14.30

14.40 14.50 14.50 14.56

20.00

15.00

14.10 14.20

10.00

7
Arm

9
Quad

10
Waist

11

12

13

14

15

16

17

Lean Mass and Fat Mass

20.00
149.00
19.00

147.00

18.00

17.00
145.00
16.00
143.00
15.00

lb

141.00

14.00

13.00
139.00
12.00
137.00
11.00

135.00

Lean Mass

10

11

Fat Mass

12

13

14

15

16

17

10.00