Researched
and Composed by
Jacob Wilson, BSc. (Hons), MSc. CSCS
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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