Personal Details

First Name *

Last Name *

Email *

Activity Assessment

Have you attended a commercial gym before?

Yes No

Current gym days per week

Goals & Training History

Goal 1

Goal 2

Goal 3

Past exercise – types, duration, enjoyment

Current injuries (include movements that aggravate them)

Equipment Access

Nutrition

Be honest and specific — this guides your personalized plan.

Have you been on a nutrition plan before?

Yes No

Biggest challenges with nutrition

How much water per day? (litres)

Alcohol – how often? Details

Dairy – how often? Details

Wheat – how often? Details

Fresh / frozen fruit – how often? Details

Vegetables – how often? Details

Artificial sweeteners in beverages?

Yes No

Sugary juices or soft drinks – how often? Details

Do you smoke cigarettes?

Yes No

Food allergies?

Yes No

If yes, please explain

Supplements you currently take

Medications you are on (incl. birth control)

Time of day you are most energetic

Time of day you are least energetic

Cronometer snapshot (share link, if available)

Wellbeing Assessment

Answer in 1–3 words where it feels natural.

… when you don't work out in a day:

… when you eat off plan:

… when you resist temptation at dinner:

… when someone comments positively on your weight:

… when someone comments negatively on your weight:

Average sleep per night (hours)

Any of the following apply?

Cancer Diabetes Heart Disease High Blood Pressure High Cholesterol Hyperglycemia Obesity Osteoporosis

Do you perform any meditation / relaxation?

Yes No

Top 3 stressors in your life

Have you lost a large amount of weight in your life?

Yes No

If yes, explain (amount, time frame, context)

Measurements & Vitals

Blood Pressure (format: 120/80)

Resting Heart Rate (BPM)

Heart Rate Variability (ms)

Circumference Measurements (cm)

Stand tall, relaxed. Use a flexible tape.

Neck

Men: just below Adam's apple. Women: midway jaw → shoulder.

Shoulders (widest)

Chest (widest)

Biceps (R / L)

Forearms (R / L)

Waist

At navel, neutral pelvis.

Hips (widest incl. glutes)

Thighs (R / L)

Calves (R / L)

Photos

Optional, but very useful for tracking. If you’d rather send photos separately, you can skip this.

Hands-free (timer), relaxed stance, well-lit room.
Avoid backlit windows and harsh front shadows.
Clutter-free background. No mirror selfies.

Front photo

Side photo

Back photo

If file upload fails on your device, you can also email photos separately to info@oskargut.com.

Signature

Type your full legal name as your digital signature.

Full name *

Initial Questionnaire

Personal Details

Goals & Training History

Equipment Access

Nutrition

Wellbeing Assessment

Measurements & Vitals

Circumference Measurements (cm)

Photos

Signature