I have this little exercise tracking book called a Fitbook and it runs through a 12 week cycle and I just finished it. I started it on April 24, 2010 and finished it yesterday July 19, 2010.
Stats that I keep track of on my Bobybuilding.com page and in my Fitbook are:
Weight: Start 212.4 End 194.6
Body fat: Start 17% End 15% Body fat percentage is so hard to get right and be consistent especially when trying to measure by yourself. So I am not convinced that any of my body fat measurements are completely accurate.
Chest: Start 45" End 41.5"
Arms: Start 15.8" End 15"
Hips: Start 40.3" End 37.5"
Waist: Start 44.8" End 39"
Thighs: Start 25" End 23"
Calves: Start 15" End 14.3
Forearms: Start 12.8" End 12.3"
Shoulders: Start 51" End 49.3"
Neck: Start 16.8" End 14"
Not too bad I think. I beat my weight goal by several pounds. The body fat percentage thing is a bit hard as I mentioned so I am not really sure about my stats there. I am still working toward my overall goal which is to have a flat stomach again and I still have a way to go. This is by far the toughest part of all the diet and exercise: getting a flat stomach! I'm not looking for a six-pack abs or anything like that, just a plain ol' flat stomach.
I start my new Fitbook today and will go for another 12 weeks. We'll see where it takes me!
Download the pdf version with pictures here.