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Here are the data you need to have:

• height and weight
• waist, hips and neck mensurations

Everything else will get filled out on its own (you’re welcome) as you enter those numbers.

You’ll have to re-enter some of them in the last table (haven’t figured out yet how to make it automatic).

Make sure to check how I entered the numbers in the example.

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Body Fat % and Lean Body Mass:

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Since some of you use the metric system (cm and kg), while others use the imperial system (pounds and inches), I did both, feel free to delete the part you don’t need ;)

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Metric System (cm)

Imperial System (inches)

Target Body Fat % and IFFM:

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TARGET BODY FAT: ____ %

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TARGET IFFM : ____

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13-14= weak

15-16= average

17-18 = athletic

19-20 = very muscular

Ideal Lean Mass & Weight

Metric system (cm and kg)

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IDEAL WEIGHT : ____

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Imperial System (ft/in and lbs)

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IDEAL WEIGHT : ____

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The Fat Loss Plan: