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 Height (m) 1
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. Height (cm) 83.8

Total (cm) 183.8

Estimated Lean Body Estimated Body Fat Estimated Body Fat Estimated Body Mass
Date Weight (kg) Chest (cm) Waist (cm) Hips (cm) Weight Weight Percentage Index (BMI)
8/25/2013 90.72 106.68 91.44 86.36 Err:508 Err:509 Err:508 Err:509
9/1/2013 90.72 106.68 91.44 86.36 Err:508 Err:509 Err:508 Err:509
9/8/2013 90.26 106.68 90.17 85.34 Err:508 Err:509 Err:508 Err:509
9/15/2013 90.26 106.68 88.90 83.82 Err:508 Err:509 Err:508 Err:509
9/22/2013 89.81 107.95 88.90 83.82 Err:508 Err:509 Err:508 Err:509
9/29/2013 89.36 107.95 88.90 83.82 Err:508 Err:509 Err:508 Err:509
10/6/2013 89.36 107.95 88.90 83.82 Err:508 Err:509 Err:508 Err:509
10/13/2013 88.90 107.95 87.63 83.82 Err:508 Err:509 Err:508 Err:509
10/20/2013 88.90 107.95 87.63 83.82 Err:508 Err:509 Err:508 Err:509
10/27/2013 88.45 107.95 87.63 83.82 Err:508 Err:509 Err:508 Err:509
11/3/2013 87.54 107.95 87.63 83.82 Err:508 Err:509 Err:508 Err:509
11/10/2013 86.64 107.95 87.63 83.82 Err:508 Err:509 Err:508 Err:509
11/17/2013 86.18 107.95 87.63 83.82 Err:508 Err:509 Err:508 Err:509
11/24/2013 86.18 109.22 87.63 83.82 Err:508 Err:509 Err:508 Err:509
12/1/2013 86.18 109.22 87.63 83.82 Err:508 Err:509 Err:508 Err:509
12/8/2013 85.73 109.22 86.36 81.28 Err:508 Err:509 Err:508 Err:509
12/15/2013 85.73 109.22 86.36 81.28 Err:508 Err:509 Err:508 Err:509
12/22/2013 86.18 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509
12/29/2013 87.09 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509
1/5/2014 86.64 109.22 86.36 81.28 Err:508 Err:509 Err:508 Err:509
1/12/2014 86.64 109.22 86.36 81.28 Err:508 Err:509 Err:508 Err:509
1/19/2014 87.09 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509
1/26/2014 87.09 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509
2/2/2014 87.54 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509
2/9/2014 87.54 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509
2/16/2014 87.09 109.22 86.36 83.82 Err:508 Err:509 Err:508 Err:509

Page 1 of 4
 MEASUREMENTS
120.00

100.00

80.00

cm 60.00

40.00

20.00

0.00
8/25/2013 9/25/2013 10/25/2013 11/25/2013 12/25/2013 1/25/2014

Weight (kg) Chest (cm) Waist (cm) Hips (cm)

 WEIGHT & BMI
92.00 12.00

91.00

10.00

90.00

89.00 8.00

88.00

kg 6.00 BMI
87.00

86.00 4.00

85.00

2.00

84.00

83.00 0.00
8/25/2013 9/25/2013 10/25/2013 11/25/2013 12/25/2013 1/25/2014

Weight (kg) Estimated Body Mass Index (BMI)

 WEIGHT & BODY FAT
12.00 12.00

10.00 10.00

8.00 8.00

kg 6.00 6.00 body fat percentage

4.00 4.00

2.00 2.00

0.00 0.00
8/25/2013 9/25/2013 10/25/2013 11/25/2013 12/25/2013 1/25/2014

Estimated Body Fat Weight Estimated Body Fat Percentage