Waist Measurement: The Best Indicator of Body Fat

Your waist size is one of the most reliable ways to track body fat. Unlike weight, which can fluctuate due to water and muscle gains, your waist measurement tells the real story about fat accumulation.

Bulking Rule: Keep It Within 3 Inches

When bulking, avoid excessive fat gain by following this simple rule: never let your waist grow more than 3 inches beyond your lean size.

✅ If you’re lean at 30 inches, don’t let it go past 33 inches during a bulk.
✅ If you’re lean at 32 inches, keep it under 35 inches max.

This keeps your bulk productive, ensuring you gain muscle without adding unnecessary fat. The more fat you gain, the harder your next fat-loss phase will be. Keep it clean, and every cut gets easier.

Track your waist—control your results.