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PorcuFit Coaching Application Form

Initial Client Consultation

Name

Height

Weight

Age

Please list your main competitive goal and any other goals for you physique or health

Contest History & Measurements

What and when was your last Contest?

Best Placing to date at a show?

Last Contest/Stage Weight

Current Estimated or Measured body fat

Waist smallest point

R arm flexed

L arm flexed

Hips

L thigh largest point

R thigh largest point

Waist flexed or vaccumed

Nutrition Assessment
Fill in the tables below for two days of the week: What is your current diet like? (be as detailed as possible, include shakes, and the times you eat) (if you don’t know weights or amounts just estimate)

Training Day Diet

Non-Training Day Diet

If you know your current macronutrient intake breakdown please provide the amounts of fats/carbs/protein.

How long have you been on your current intake?

How has your weight loss (or gaining, maintenance of weight) and gym performance been at this intake? What has been the rate of weight loss or gain?

How many untracked or free/cheat meals are you having per week and how do you manage these meals?

Are there any limitations to your eating or training due to work and/or school?

Can you eat snacks between breakfast, lunch, and dinner? Do these snacks need to be quick type foods?

Do you cook most of your meals in bulk?

Do you eat most meals away from home or prepare at home?

Are you hungry on your current diet (scale 1-10)?

Do you want a Meal plan with specific foods to eat or do you want a macro plan with flexibility for you to choose the foods?

If you track macros, what app do you use and how long have you been tracking?

List any foods or meals you really enjoy (favorite foods) in your current diet or anytime.

List any foods you do not like

Do you have good digestion, with no bloating, acid reflux, indigestion, constipation, diarrhea? How many bowel movements per day?

What is current pre and post workout nutrition?

Any food allergies/sensitivities I should know about?

Health Assessment

What doctor prescribed medications are currently taking, dosage, and when?

What dietary health or performance supplements are you taking, dosage, and when?

What is your current blood pressure?

When was the last time you had comprehensive blood work done?

Do you have a family history of Cardiovascular or Kidney Disease, Diabetes, or Cancer? Any other condition that should be known of currently?

Training Assessment

How many years have you been weight training for?

How many days a week can you train?

What is your current training split?

How many hours can you spend training per day?

What time of day do you normally train?

Do you normally do cardio in the fasted or fed state?

How many days do you do cardio and for how long?

What kind of machine do you use for cardio? What are the settings you use (rate, speed, etc)?

Do you know your heart rate during cardio or have a way to monitor it?

Exercise Preferences (Muscle groups connection)

Quads

Glutes

Hamstrings

Chest

Delts

Lats

Traps

Biceps

Triceps

List any exercises to avoid in the design of your program and reason why:

Please list the total volume of your program. How many work sets (not counting warm up sets) do you do for each muscle group per week? Also list the rep range you work within.

Do you prefer to exercise at home, gym or somewhere else? What equipment and/or gyms do you have available to you?

Please list any injuries you’ve had in the past?

What do you view as weakness in your current physique?

Any muscle groups you have a hard time connecting with while training?

Please upload a video of a working set of the following: Squat pattern, hip hinge pattern, pressing pattern, pulldown pattern.

List any other info you think I should know:

Lifestyle Assessment

Do you have good sleeping patterns, and are you sleeping through the night, how many hours do you sleep for?

Do you feel fatigued during the day?

Do you have a regular or irregular menstrual cycle (females only)?

Any pain, excessive bloating, fatigue, heavy bleeds?

What form of birth control do you use if any (females only)?

Have you ever been diagnosed with an eating disorder?

Do you ever have anxiety about making food decisions?

On a scale of 1-10 how stressed are you (10 being high stress, 1 being no stress)?

What kind of work do you do?

How many hours do you work per week?

Is there anything in prep or offseason you have found mentally to struggle with?

What do you find helpful in a coach's communication and what is not helpful for you?

Progress Pictures
Please take and send current progress pictures before we begin. These are very important to monitor progress.

Guidelines:
• Always use a Flash
• Try to avoid shadows
• Black Backdrop or plain background, no light behind you
• Use rear facing camera of phone
• Head to toe shot, no empty space
• Tripod for camera at waist level
• Do not stand under overhead lighting
• Take them first thing in the morning and in the same place of home/gym/apartment
• Send a FRONT, SIDE, and BACK picture

For competitors: Wear your posing suit. Send your quarter turns and all mandatory poses.
For non-competitors: Men (shorts/boxer-briefs), Women (shorts/sports bra or swimsuit).

Upload Progress Pictures