How To Track Your Progress

“What Get’s Measured Gets’s Managed – What Get’s Managed Grows”

Don’t Rely on the Mirror

Using the mirror to gauge progress is a natural reaction. However use of the mirror alone is a sure way to screw with your head. This is especially true with people that can see abdominal definition. There are days, and even times of the day where you will look softer or harder than others. Your weight will fluctuate also throughout the week. Why? Because 3-4g of water is sucked in with every 1g of carbs. It’s a natural part of the process and nothing to worry about.


This is how Andy Morgan measures. I will add in amendments/suggestions of my own slightly different practices.

1. Tape Measure

Consistency is key to accurate tracking. This means that measurements need to be taken at the same time of the day, under the same circumstances. Do it yourself, and you are the only person that will always be with you. The best time to measure is in the morning, after you wake. Once a week is fine.

Measure in nine places as per the diagram. (I do not bother to do all 9, I skip 4 and 6 and just measure my navel)

Tense/flex your muscles for each measurement as this enables more consistent results. (I do not measure flexed/contacted muscles but instead measure relaxed)

To help you take the measurements in the same place each time:

Use the widest part of your legs (I measure 9 inches down and draw a cross with a pen on both legs to make sure the distance is consistent)

Nipple-line for the chest, being sure not to get the tape at an angle or twisted. (Look in a mirror to see that it’s straight)

Curl your biceps in a pose like Arnold to take your arms at the widest point (if you want, can do it relaxed)

Two fingers above and below the navel is a good guideline instead of 2 inches.

Consider getting yourself a Myotape/Orbitape (picture below) as it makes self-measuring more consistent and easier. (Definitely recommend this, makes measuring much easier when you don’t have someone to do it for you – they’re only $10 on ebay)

Take and note measurements to the nearest 0.1cm.


2. Photos

Take 4 photos, front, left/right side and back. I personally every week, but Andy notes

“I’ve experimented with weekly and fortnightly photos with clients and I’m convinced that every four weeks is best – more often can be counter-productive.”

The main point is to:


Use the same lighting conditions, camera, camera angle, time of day, and pose

I don’t do selfies – BECAUSE THIS AIN’T FUCKING SNAPCHAT. Set up a camera that has a timer. 

3. A Scale

Your weight will fluctuate throughout the week so weigh yourself every morning upon waking, after the toilet (empty your bladder). Average this at the end of the week and note it.

4. Track Strength

Track your strength in the main, compound lifts you perform. Some days you will feel stronger then others so note the best set for the week. The conditions must be the same for you to be able to compare – rest times, form, etc.

5. Track Qualitative Factors

Rate sleep quality, stress level, macro adherence, energy, and hunger for each week. These will become important when assessing progress and making decisions.

I use a combination of pen/paper and a excel spreadsheet. Both have there pro’s and con’s. Whatever’s easiest for you just decide and start tracking one thing at a time.

Written By Andy Morgan & Alex Sandalis