If we want to make sure we are making progress towards a goal, we need to first define the goal! In this section, write down your goal and be as specific as possible. Do you want to gain a specific number of pounds? Add inches to a specific body part? Gain mass in a specific muscle group so you can gain strength in a specific lift or exercise? Be as specific as you can.

We don’t want you to be in a surplus forever, so let’s put a timestamp on your goal. In general, we recommend a 10-12 week period where the goal is to gain 0.5-2 lbs/week. More is not always better here, as rushing the process may end in more fat gain than is necessary. Let’s say you want to gain 10 pounds and decide 10 weeks is your goal. That puts you at 1 lb/ week, which is great! Keep in mind that after this period is done, take a diet break that is equal or longer in length from your diet phase to give your body a chance to adapt to this new weight.

So how will you know if you are making progress? How do you know if your caloric intake guesses that we will find in the next sections were right? That is where tracking comes in. For weight gain, we can track various measurements such as weight, progress photos, body measurements or by the fit of your clothing. Each has their own set of pros and cons and should be chosen based on your specific situation, history of dieting, and preference. Write the method that you will be using in your goal setting sheet. 

See the next section for more details on each of these options if you aren’t sure which one is for you.

There are multiple ways to record your progress over time. We suggest using an excel spreadsheet, free application like MyFitnessPal, or a printed tracking sheet on your fridge. Calendar tracking for habit success can also be helpful in addition to your other method. In this instance, you check off the days that you successfully completed your daily goal/habit (hit your calorie intake, hit your protein intake, complete your healthy habit etc.) to see your level of adherence overtime.

How often you check your progress will depend on your choice of tracking method and personal reference. 

1. Weight: Body weight can vary quite a lot day-to-day depending on your salt retention, hormones, how much you ate the day before, when you trained, stress, and more. Given this, how do we differentiate progress from the noise? We measure anywhere from 2x per week to everyday and look at the bigger trends, like weekly averages, instead of daily numbers. It is really easy to get caught up in the day to day fluctuations, but remember that we need to take a step back and see the bigger picture. Decide how often and on which days you will weigh yourself.
2. Progress photos: Day-to-day changes are really hard to see in the mirror, so progress photos are a great way to see long term progress. These should be taken 2-4x/month from the same angles, distance and under the same lighting. When you do these, make sure you get one where you are fully relaxed… and maybe another with a full flex.
3. Body Measurements: The number on the scale doesn’t always tell the full story and body measurements can be extremely useful. If you go this route, take measurements 2-4x/month at equal intervals. Make sure you are measuring the same side of your body and at the same location each time. When comparing measurement sets, you can use either the total number of inches lost for each tracking period or compare individual locations on the body.

Whichever option you choose, make sure you check progress under the same conditions every time. We suggest right after waking and using the washroom in the morning, but before you eat or drink anything.

It is common for people to forget to celebrate small successes along the way to their bigger goal. In order to appreciate every step of your journey, break your end goal into smaller stepping stones. Let’s look at an example. Say you want to gain 15 lb over 3 months. Breaking it down into 5 months per month creates smaller, obtainable goals that can be celebrated each month. 

Now that you have your smaller wins established, you need to make sure to celebrate each one once you get there. This not only helps with motivation and long-term success, but also makes sure that you don’t overdo the celebrations. Your celebration is entirely up to you, but make sure to take a minute and plan it out.