Fitness Progress Chart for Women

Instructions: Replace the sample data in the first seven columns, and in the Height boxes to the right. The last four (gray) columns will be calculated Height (feet) 5.55 30.48 173.00
for you using formulas. Then, see your progress by looking at the Measurements, Weight and BMI, and Weight and Body Fat Charts on the other Height
0 2.54 169.23
worksheets. For more information on formulas or using data in charts, see Excel Help. (inches)

Estimated Estimated Estimated Estimated

Weight Chest Waist Hips Wrist Forearm
Date Lean Body Body Fat Body Fat Body Mass 5.55
(pounds) (inches) (inches) (inches) (inches) (inches)
Weight Weight Percentage Index (BMI)
6/10/2004 140 32 31 40 6.8 11.5 103.80 36.20 25.86 22.19 5.675853
6/17/2004 140 32 31 39.5 6.7 11.5 103.89 36.11 25.79 22.19
6/24/2004 139 32 31 39.5 6.7 11.5 103.16 35.84 25.79 22.03
7/1/2004 139 32 28 39 6.3 11 103.41 35.59 25.61 22.03
7/8/2004 139 32 28 39 6.3 11 103.41 35.59 25.61 22.03
7/15/2004 138 32 28 39 6.3 11 102.68 35.32 25.60 21.87
7/22/2004 137 32 28 38 6.3 11 102.19 34.81 25.41 21.71
7/29/2004 136 31.5 27.5 38 6.3 11 101.54 34.46 25.34 21.55
8/5/2004 135 31.5 27.25 37.75 6.3 10.5 100.69 34.31 25.41 21.40
8/12/2004 135 31.5 27 37 6.3 10.5 100.92 34.08 25.25 21.40
8/19/2004 134 31 27 37 6.3 10 99.97 34.03 25.40 21.24
8/26/2004 133 31 27 37 6.2 10 99.21 33.79 25.41 21.08
9/2/2004 132 31 27 36 6.2 10 98.72 33.28 25.21 20.92
9/9/2004 130 31 26 36 6.2 10 97.42 32.58 25.06 20.60
9/16/2004 130 31 26 36 6.2 10 97.42 32.58 25.06 20.60
9/23/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
9/30/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
10/7/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
10/14/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
10/21/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
10/28/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
11/4/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
11/11/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
11/18/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
11/25/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
12/2/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
12/9/2004 129 31 26 35 6 9.5 96.65 32.35 25.08 20.45
 Inches

0
5
10
15
20
25
30
35
40
45
6/10/2004

6/17/2004

6/24/2004

7/1/2004

7/8/2004

7/15/2004

7/22/2004

7/29/2004

8/5/2004

8/12/2004

8/19/2004

8/26/2004

9/2/2004

9/9/2004

9/16/2004

9/23/2004

9/30/2004
Measurements Chart

10/7/2004

10/14/2004

10/21/2004

10/28/2004

11/4/2004

11/11/2004

11/18/2004

11/25/2004

12/2/2004

12/9/2004
Hips (inches)
Wrist (inches)
Waist (inches)
Chest (inches)

Forearm (inches)
 Pounds

122
124
126
128
130
132
134
136
138
140
6/10/2004 142

6/17/2004

6/24/2004

7/1/2004

7/8/2004

7/15/2004

7/22/2004

7/29/2004

8/5/2004

8/12/2004

Weight (pounds)
8/19/2004

8/26/2004

9/2/2004

9/9/2004

9/16/2004
Weight and BMI Chart

9/23/2004
Weight and BMI Chart

9/30/2004

10/7/2004

10/14/2004

10/21/2004

10/28/2004

11/4/2004

11/11/2004
Estimated Body Mass Index (BMI)

11/18/2004

11/25/2004

12/2/2004

12/9/2004
19.50
20.00
20.50
21.00
21.50
22.00
22.50

BMI
 Pounds

122
124
126
128
130
132
134
136
138
140
6/10/2004 142

6/17/2004

6/24/2004

7/1/20 04

7/8/20 04

7/15/2004

7/22/2004

7/29/2004

8/5/2004

Weight (pounds)
8/12/2 004

8/19/2004

8/26/2004

9/2/2004

9/9/20 04

9/16/2004

9/23/2004
Weight and Body Fat Chart

9/30/2004
Weight and Body Fat Chart

10/ 7/2004

10/ 14/ 2004

10/ 21/ 2004

10/ 28/ 2004

11/ 4/2004
Estimated Body Fat Percentage

11/ 11/ 2004

11/ 18/ 2004

11/ 25/ 2004

12/ 2/2004

12/ 9/2004
24.60
24.80
25.00
25.20
25.40
25.60
25.80
26.00

Body Fat Percentage