Progress Photo Guidelines

Progress photos are one of the most accurate ways to track physical changes over time. To ensure consistency and meaningful comparisons, please follow the guidelines bellow each time you submit photos.

This isn't about looking good, it's about measuring progress honestly.

Photo Timing

• Take photos at the same time of the day each check-in

• Preferably first thing in the morning

• Use the same day of the week

• Avoid taking photos immediately after training or with a pump

Consistency matters more than perfection.

Lighting Environment

• Use natural light when possible

• Stand facing the light source (window or a room light)

• Avoid harsh overhead lighting

• Do not use filters or editing

• Pain background preffered

Poor lighting hides progress. Good lighting reveals it

Camera Setup

• Place camera chest height

• Step back so your full body is visable

• Use the same distance and angle each time

• Avoid mirrors if possible

• No angled shots or dramatic perspectives

Straight,natural angles gives the most accurate comparison

Clothing Guidelines

• Wear fitted, consistent clothing

• Men: Shorts only (Shirtless)

• Women: Sports bra + shorts

• Same clothing each week if possible

• No compression gear

The goal is visibility, not aesthetics.

• No flexing

• No filters

• No mirror selfies

• No angles shots

• No "best lighting" experiments

• No comparing one week to another emotionally

Trust the process, progress is not linear and shows over weeks, not days.

Submission Frequency

• Submit photos weekly or bi-weekly as instructed

• Upload photos with you Progress Check-In Form

Consistency over time beats perfection every time

Final Note

Progress photos are a tool - not a judgement.

They help guide programming, nutrition adjustments, and recovery

decisions

Train with intent. Progress with clarity.