![]() ![]() When I help people decide when to transition from a cut to a bulk.When I gauge whether a competitor is lean enough.I prefer relying on data for decision-making purposes, but three exceptions come to mind where I find photos to be more useful: I’ve experimented with weekly and fortnightly photos with clients, and I’m convinced that every four weeks is best as the changes are often too small to be noticeable at higher frequencies.Ĭompetitors should consider adding a third picture from the back, as this can show changes in the lower back, hip, and ass fat which the front and side photos will not towards the end of the diet. WHY I RECOMMEND TAKING PHOTOSīeing able to see changes in definition month to month can be very useful for motivation. The goal with the photos is not to have the most striking before-after shots but to have a reliable visual gauge of progress. Resist the urge to forcibly stick your stomach out in your first set of photos. Do this yourself rather than relying on someone to take them. Use the same lighting conditions, camera, camera angle, time of day, and pose. So, if you find the idea of daily weighing stressful, the reasons presented here and the data you’ll see later in the book should help. But I’ve found that when I’ve taken the time to explain the causes and show them several data sets of past clients, it has helped immensely. Some clients have found daily weighing stressful due to the fluctuations. Bowel content, because some foods have a higher ‘gut residue’ (they stay in the gut for longer).Glycogen due to a change in carb intake.Water (retention) due to stress or the menstrual cycle.Water due to hydration status (perspiration and respiration).Weighing ourselves daily, noting the average at the end of each week, and then comparing weeks helps to smooth out these fluctuations in the data and make interpretation easier.Īs a reminder, here are all the reasons that weight fluctuations happen, aside from fat and muscle mass changes: Oh, and how defined we look can change from day to day also.Īs explained in my article on macro adjustments when dieting, your weight will fluctuate. ![]() How we see ourselves changes due to a phenomenon known as perceptual adaptation. Do not try to gauge progress by how you look in the mirror. Yes, they will vary a little from day to day, but this is a small part of a much bigger picture, so you don’t need to worry about it.ģ. The activity multiplier in your TDEE calculation took care of your activity levels. These devices are also notoriously inaccurate. Do not try to use an activity tracker to estimate your calorie burn and adjust your diet each day to the numbers it gives. In the shorter time frames where all the decisions need to happen, they are woefully inadequate and will more than likely just leave you in the shit.Ģ. Over longer time frames, these are sufficient. If you wish to get an estimation, use my body-fat percentage pictures and the US Navy Body Fat Calculator. All methods have inaccuracies and inconsistencies. Don’t try to assess your progress by a body-fat percentage estimation tool. The three body progress tracking methods to avoidġ. □ What follows is a sample chapter from my book, The Diet Adjustments Manual. It is easy to understand, quick to implement, and I’ve included a spreadsheet tracker you can download also. It will guide you through the art of proper progress tracking that I’ve developed over the last 10 years working with clients online. Fortunately, this article is here to help. If the way you’re currently tracking isn’t sufficient to tease out the differences, then you need to improve it.
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