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Researched and Composed by Jacob Wilson
Introduction
This analysis sheet goes
hand and hand with the article “ The Ultimate Guide To Bodybuilding:
"Self Analysis Part 2 ” It's vital that you
use the article as a guide to filling out this sheet! I will, however, place
small notes to further assist you in this process. It is important to realize
that you very well may be taking the most vital steps ever in
your bodybuilding program by completing this self analysis!
Enjoy your gains!
I. 1. Meal Frequency
How many meals a day do you consume on average.
Check the box that applies to you.
a. I
absolutely suck, because I only eat 3 meals a day!
 ( )
b. I eat 4-5 meals a day, not great, but I am certainly
average in this category ( )
c. I am very good in this category, I always get six
meals a day! ( )
d. I eat like a pro! Of that there is
no doubt! I get 7-8 meals in me everyday!  ( )
If you have a deficiency
in this category, explain it and how you might correct it below.
II. Water Consumption:
Water = Anabolic ( Muscle Building )
Are you consuming enough water
on a daily basis?
a. Just
thinking about my water intake disgusts me! The only fluids
I get are sodas with meals. ( )
b. I get a cup or two of water with all of my meals,
I am certainly not great but average here. (
)
c. I drink like a pro! Of that, there
is no doubt! I don't remember the last time I was thirsty!
( )
If you have a deficiency
in this category, explain it and how you might correct it below.
III.
Protein
Intake -
Check The box below
that applies to you
a. I
honestly don't know why I even train with weights, my protein
intake isn't sufficient for a little girl! ( )
b. I get 1 gram of protein per pound of bodyweight
a day, not great, but certainly good (
)
c. Hold on I have to finish my protein shake before
I check the box! 1.5 grams a day! ( )
If you have a deficiency in this category, explain it
and how you might correct it below.
IV. Carbohydrate
Intake
Check The box below
that applies to you. Of course this is applicable to whether
you are dieting or bulking, so judge yourself on that basis.
If I say " I get a sufficient amount of clean starchy
carbs, and you are dieting, then the statement " sufficient
" applies to your situation.
a. I
get most of my carbs from pure junk, ice cream, candy etc.
( )
b. I get plenty of clean starchy carbs, but not enough
greens in my diet ( )
c. I get a proper balance of both leafy green veggies
and clean starchy carbs every day! ( )
If you have a deficiency
in this category, explain it and how you might correct it below.
V.
Essential
Fatty Acid Intake -
Check The box below
that applies to you
a. I
don't eat fish, or use any supplement in this are!
( )
b. I eat fish several times a week, so I am pretty
good in this area ( )
c. People think I am a sicko when I cook my vegetables
in flax seed oil!!! ( )
If you have a deficiency in this category, explain it
and how you might correct it below.
VI. Meal Balance
Check The box below
that applies to you.
a. I
eat whatever my mommy feeds me, whether its balanced or not.
( )
b. My meals are usually balanced. However about
2 out of my 6 are either only a carb or a protein (
)
c. If my meals don't contain a proper balance of carbs
and proteins I don't eat them! ( )
note:
again proper must apply to whether you are bulking or cutting.
If you have a deficiency
in this category, explain it and how you might correct it below.
VII.
Nutrition
For Gaining Mass -
Check The box below
that applies to you
a. I
am crying right now, I can't gain weight because I don't have
the will power to eat enough! ( )
b. I want to look pretty, even though I have no muscle
I don't want to lose my six pack,
I am a disgusting back street boy ( )
b. I could be eating more, but I gain a half a pound
every other week, I can do better but... (
)
c. I eat perfect! Hungry or not, I get a big
meal in me! I gain one to two pounds a week! ( )
If you have a deficiency in this category, explain it
and how you might correct it below.
VIII. Burning Fat
Check The box below
that applies to you.
a. I
starve myself, even though I know that I am losing all of my
muscle. ( )
b. My will power is non existent, I keep telling myself
that a few slices of pizza wont hurt me (
)
c. I eat rather clean on my cut, every once in a while
I slip but for the most, part I stick to the program!
( )
d. I am a machine! I have brought my body under
complete control! I don't even know the meaning of cheat!
Calorie cycling, yes, but cheat, no! ( )
If you have a deficiency
in this category, explain it and how you might correct it below.
VIIII. Supplementation
This category is
a bit more wide open. What I will do is place the top
supplements down and allow you to comment on them. For
example:
Protein Supplementation:
Here are the supplements
that I discussed in the article.
1. Multi-Vitamin/ Multi-Mineral
2. Vitamin C
3. Chromium
4. Protein Supplements
5. Creatine
6. Glutamine
7.
Flax Seed Oil
8. ZMA
Notes On Overall Nutritional Program - If you have
any brief notes place them here:
Conclusion - ( I would suggest summing
everything up with your own conclusion, to re-affirm exactly
how you are going to address your program. ):
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