The Anabolic Diet Blog

What you eat after your workout is, in my mind, the second most important meal of the day after breakfast.  However, this meal is far less complicated than breakfast is.

I’ve experimented with every post workout nutrition recommendation around.  My verdict?

Just something with protein after a workout is fine.  Carbs are absolutely unnecessary.

My absolute best results came when I drank two glasses of raw milk after my workouts.  (Like I’ve mentioned in previous articles, I only drink raw milk — if raw isn’t available, I leave the milk out of my diet.)  Although raw milk has carbs in it, it is almost all lactose which is digested by the bacteria and enzymes present in the raw state.

I don’t always have raw milk, though.  If I have BCAAs, I just take in about 15 or 20 grams of them post work out and then have a whole meal 40 minutes to an hour later.  If I don’t have BCAAs, I just eat three or four whole eggs (usually raw, in a shake with half a cup of water and a quarter or half scoop of protein powder for taste), still followed by a whole meal 40 minutes to an hour later.  The main idea is to get about 20 to 25 grams of protein immediately post-workout — this is all it takes to help your body optimally recover.  I feel best when my immediate post-workout nutrition is relatively light as well, but the meal 40 minutes to an hour later is huge.  I would rank the big meal after the post-workout meal as nearly almost as important.

My results eating carbs post-workout vs. not eating carbs shows absolutely no difference.  This is also the experience of many other lifters I’ve met, talked to, or read online.  Try it out yourself — you’ll get the exact same results leaving carbs out of your post workout shake.

(Before reading this, I highly recommend reading my article on bulking, cutting, and maintaining on a high fat, high protein diet first. It explains the reasoning behind a lot of what I write here.)

Losing weight with a high fat, high protein diet is relatively easy, but takes lots of determination and will power. If you really want to lose weight fast, you can’t giggle about “accidentally” pigging out on a box of Honey Nut Cheerios or a few donuts. If you show self restraint and follow a basic diet very, very low in carbs, you can shed the majority of your unwanted fat in about a month or less.

An Anabolic Diet-style diet, high in fat and protein but VERY low in carbs, is, in my opinion, the absolute best way to lose weight, and surprisingly this is also the opinion of much of the fitness industry.

Avoid any and all carbs you can and you will lose weight even faster. This means no fruit, no “low-carb” wraps (that secretly are full of carbs), no nothing like that. Just meats, veggies, and fats.

Some diets recommend “re-feed” days, where you eat junk in moderation. For your sanity, I think this is a good idea, but I don’t think it’s entirely necessary for your body to have an ENTIRE day dedicated to eating bad foods. I usually just have one day every week and a half or two weeks where I eat some fruits and maybe have one “cheat” meal, and that’s it. I’d rather get my weight loss over with ASAP than delay it with a big, gluttonous “cheat” day.

To calculate calories for a weight loss diet, I usually start by multiplying my body weight by 15 and slowly move my calories down from there if I’m not seeing results within the first week or two. I’ll go as low as my body weight multiplied by 12, but I like to start with a higher amount of calories first. This is because, if you choose your foods intelligently and do your regular workouts along with daily uphill walks for 20 to 30 minutes, then you’ll have no problem losing fat with a little extra food.

If you want the fat to almost melt off in front of you, combine this style of diet with heavy uphill walking every day. You can perform it any time — in the morning, after a workout, or on its own any time during the day. I personally prefer after workouts or sometime in the afternoon if I don’t have a workout that day.

Finally, the diet is usually more protein than fat — I aim for about 60% protein, 40% fat.

And On To The Sample Diet

Here’s a sample diet that I would follow if I wanted to lose some weight right now. Take note of the size of the breakfast — it’s almost the same size as my breakfast in weight gain and maintenance diets. Breakfast, to me, is absolutely the most important meal of the day, and my body can handle eating up to 33% of my daily calories during breakfast every day. Try it out — the energy and feeling I get from eating giant breakfasts is amazing.

Meal 1
Six eggs scrambled
Three tablespoons heavy raw cream
Chopped up veggies
Salt and pepper to taste

Meal 2
Giant salad — as many vegetables as I can handle eating at once, with spinach instead of lettuce
Two hard boiled eggs
Small amount bleu cheese dressing
Quarter pound chicken breast

Meal 3
Quarter pound Chicken breast
Hummus
Tomato sauce made from whole tomatoes
12g fish oil

Throughout workout, I drink BCAAs. If BCAAs are not available, I just drink water.

Post-workout
Two eggs, raw
Two tablespoons heavy cream
Half scoop protein powder to taste
Handful of spinach
Frozen broccoli
(All ground together in a shake)

Meal 4
Same as meal 2

Meal 5
Half cup full fat cottage cheese
One tablespoon peanut butter

(Before reading this, I highly recommend reading my article on bulking, cutting, and maintaining on a high fat, high protein diet first. It explains the reasoning behind a lot of what I write here.)

Most of the year I find myself on what I call a maintenance diet.  This means I eat enough food and maintain enough activity that I either stay the same body weight, or slowly put on muscle.

On a maintenance diet, I actually eat more carbs than usual, but almost all in the form of fruits — blueberries and navel oranges, mostly.  This is because, through trial and error, I’ve found that eating these foods at the right time actually gives my body more benefits than drawbacks.  (As per the original Anabolic Diet, I still don’t combine carb foods with fat foods — I try to eat an orange before a workout by itself, for example.)  My diet is still very low carb, though.  You need to experiment and see what you react to best.

I also don’t overload on protein on this diet.  While trying to quickly gain muscle, I eat lots and LOTS of protein because my body can take advantage of it.  However, your body does adjust to the amount of protein you feed it after a period of time, meaning that the only way to take advantage of the protein and build more muscle is to eat more of it.  People who eat extremely high-protein diets (2x body weight in grams or more) year-round are only hurting their progress.  I eat roughly 1 gram of protein per pound of body weight while on a maintenance diet, give or take 20 grams.  Yes, I have built muscle with this much protein, but it is a much slower process.  In the long run, though, my results are better because of this.

Finding your maintenance level of calories might actually take a bit of work and trial and error.  My body is happy with around 3.000 calories every day, but it took me a couple weeks to discover that.  A rough way to find your maintenance level is to multiply your body weight by 18 and aim for that many calories or slightly lower.  This should be done only if you already have a relatively low bodyfat level — eating this way while your bodyfat is too high will likely only result in fat gain, and you should follow a weight loss diet first. My rule of thumb is that if my stomach is not flat with relatively defined abs, then I have too much bodyfat.

The breakdown of this diet is again roughly 50% fat and 50% protein, with a little bit of fruit thrown in on the side.

The Sample Maintenance Diet

Meal 1

6 omega 3 eggs, scrambled

Half a banana

Half cup blueberries

3 tablespoons heavy raw cream

One tablespoon ground flax seeds

One tablespoon psyllium husks

(All mixed together.  So delicious.)

One cup raw milk

Pre-workout

One navel orange

Post-workout

One or two cups raw milk (I only drink raw milk — if I can’t have raw, I’ll have something else in its place, like a few eggs)

Meal 2

(All mixed together in a blender for shake.  Blend until creamy and smooth.)

4 omega 3 eggs (raw)

2 tablespoons heavy raw cream

Half cup water

Handful of spinach

1 cup frozen broccoli

Half scoop vanilla protein powder (just for taste)

12g fish oil

Meal 3

Half pound lean ground grass fed beef mixed with broccoli, hummus, flax seeds, psyllium husk, and tomato sauce made from whole tomatoes

12g fish oil

Meal 4

Same as meal 3

I try not to eat anything directly before bed — meal 4 usually is eaten about two hours before sleep, which I prefer to do on the maintenance diet.  I don’t lose any muscle in my sleep because of this.  If I stay up too late, though, I’ll try to have something small before bed, like full-fat cottage cheese.

I also mix up the foods.  Some days I’ll make chicken dishes instead of grass fed beef dishes.  Some days I’ll avoid the heavy meats altogether and just eat dairy-based proteins, like cottage cheese.  Some days I even go extremely light on protein, giving my body a bit of a rest.

Final Words on Maintenance

I’ll be absolutely honest — I really “wing it” on this diet.  I establish the baseline amount of food that my body can use to maintain bodyfat and/or build muscle slowly, and then just eat based around those staple foods.  Some days I’ll eat more, some days I’ll eat less.  The idea is that, by the end of the week, I’ve eaten (on average) my maintenance foods and calorie levels.

(Before reading this, I highly recommend reading my article on bulking, cutting, and maintaining on a high fat, high protein diet first.  It explains how to get the biggest benefits out of a muscle gaining cycle.)

I advocate spending only a maximum of 8 weeks at a time in a heavy muscle building phase.  The reason for this is that your body becomes accustomed to the amount and type of food you put in it and eventually your gains will taper off, and worse yet, will become fat gain.  Just ask anyone who has gone on an indefinite “bulking” phase — the first few weeks bring amazing results while the rest of the time is a wasted effort resulting in only extra bodyfat.  Also, if you really work out hard as hell during this phase, you won’t be able to do much more than 8 weeks.

For these reasons, it’s best to do no more than 8 weeks at a time in a heavy mass building phase.  You’ll avoid unnecessary fat gain and still get the biggest muscle-building results.  Think of it as the Pareto, or 80/20. Principle in action — you’re spending 20% of the time to get 80% of the results.

Of course, while eating like this, you’d better be working yourself to the bone in the gym.  You should struggle to move properly after your workouts, and make sure to get some cardio in.  I’m a big fan of uphill walks, either outside or on a treadmill, after weight training sessions and in free time if possible.  If your body has a propensity to putting on bodyfat, cardio is a necessity all year round, even if it is just 15 minutes a day maximum on an uphill walk.

How I Calculate How Much Food To Eat

I’ll be honest, I don’t really count calories anymore.  I go for a baseline amount of protein and fat (in grams) and add more items of food weekly from there.

Of course, I have a rough idea of how many calories I want to eat at first.  I find this amount by multiplying my body weight by 20.  I aim for roughly this many calories at first, maybe a tiny bit less in the first week.  I try to split it between 50% protein and 50% fat, although the percentages get skewed (higher percentage protein, lesser percentage fat) as I add more calories simply because I feel like my body reacts poorly with more than 215 grams of fat in a day.  Always listen to your body — if you feel lethargic, bloated, and just generally gross after eating a particular food or amount of food, then that’s your body’s way of telling you it’s not completely happy.

I calculate an initial amount of food based on the calorie equation and splitting it between proteins and fats.  When gaining muscle, my diet is really revolved around nothing but eggs, red meat (grass fed if possible), cream (raw, unpasteurized cream if possible), and as many green vegetables as I can eat.  As the weeks progress, I just add a couple more eggs or a little more meat into my daily diet.  I don’t calculate precise numbers at all — I just aim to up the calories by anywhere from 250 to 500 calories a day, and I do it by adding three more eggs daily, or another quarter or half pound of meat.  This continues until the end of the muscle gaining phase.

On To The Sample Diet

Here’s an example of how I ate on my last muscle gain phase.

Meal 1

6 eggs

3 tbsp heavy raw cream

Half a banana (not enough carbs to cause any trouble)

Two slices bacon

1 cup raw milk (I don’t drink milk unless it’s raw)

Meal 2

Half pound grass-fed beef

Vegetables

Meal 3

4 eggs

2 tbsp heavy raw cream

5 grams fish oil

Meal 4

Half pound grass-fed beef

Vegetables

5 grams fish oil

Meal 5

Half pound grass-fed beef

Vegetables

5 grams fish oil

Meal 6

2 eggs

1 tbsp heavy raw cream

5 grams fish oil

As the weeks went on, I simply added 250 to 500 calories more of meat or eggs daily so that, by week 8, I was eating almost 5000 calories a day, with more than 3 pounds of meat and two dozen eggs.  (For example: week 1 I was eating the above diet, then weeks 2 and 3 I was eating 3 more eggs a day, weeks 4 and 5 I was eating three more eggs and another half pound of meat, weeks 6 and 7 I was eating another half pound of meat a day, and week 8 I was eating another 6 eggs every day.  I slowly worked up to these amounts, so it wasn’t like a calendar date hit and I was suddenly eating an extra 500 calories.)

Yes, it seems extreme, and most people would scream bloody murder about how they couldn’t handle that.  Whatever — it’s only a couple weeks, and you’ll get ridiculous results from it.  I’m completely healthy with incredibly healthy cholesterol levels and didn’t die from eating this way.  If you don’t want to pile on a lot of muscle really quickly, then don’t do this.  And regardless, as long as you are absolutely working out like a fiend, then your body will put all this food to work.

(WIth that said: I’m not a doctor.  If there are any possibly complications with you eating this way, consult a doctor first.)

That’s The Muscle Gain Diet

Note that I don’t ever call this a “bulking” diet (except for the title of this post).  Again, you wouldn’t be doing it for any more than 8 weeks because, after that long, your body will adjust to it, will stop allocating the food to building muscle, and instead you’ll just get nice and fat.  This is a muscle gain diet, where the goal is only to build muscle — not to “bulk up”, which is really just bodybuilder code for “eat like a pig and get way too fat.”

In the world of muscle building, dieting is split up into “bulking” and “cutting” phases.  In the bulking phase, you pile on as much weight as you can, usually disregarding any fat gain, and then the cutting phase is for losing that weight.

I think that’s a pile of crap.  In fact, my own personal experiences have led me to know that’s a big pile of crap.

Here are what I find to be the most effective techniques for changing your body composition.

1. Bring your bodyfat down before anything else!

Before anything else, if you’ve got some fat on you, lose it.  Get as low as you can in bodyfat with effective cardio (uphill walks are unbelievably effective on a low-carb diet) and a good weight loss diet.

If your only goal is fat loss, then you’re set when this is done.  If your goal is muscle gain, this is, in my mind, probably the most important step to take since the body will be more likely to convert excess energy (meaning, lots of food) to fat when bodyfat is higher.  Conversely, when bodyfat is low, excess energy is more likely to be put to use by your muscles.

Really, your results will be screwed over big-time if you don’t drop as much bodyfat as you can first.  My general rule of thumb is that if I can’t see my abs clearly, I’m not ready to put on any weight.

2. Find your maintenance level of calories and stay at the same weight or gain muscle slowly

Spend a couple weeks finding a “maintenance” calorie level.  This is the amount of food you can eat daily and stay the same weight and bodyfat indefinitely (combined with your normal exercise).  If you work out like an absolute fiend, this is a level where you can easily build muscle as well.

3. Put on muscle very quickly

This one is for if you’re interested in putting on as much muscle as possible.  Once you know your maintenance caloric intake, jack it up bit by bit over the course of 8 weeks while absolutely working yourself to the bone in the gym.  I’m talking making it hard to walk after your workouts every single day.  When I say “jack it up bit by bit” I mean add an extra 300 to 500 calories to your daily diet every week or two, however comfortable you feel doing it.  By the end of the 8 weeks, you’ll be eating a TON of food, and it’ll even be hard to get it all down, but just remember that you’ll be slowly tapering back off to “maintenance” level as soon as it’s all over.

I don’t recommend any more than 8 weeks of adding muscle at a time (spaced out with a few months of maintenance).  This is simply because your body adjusts to whatever caloric intake you give it, so if you eat piles and piles of food over a period longer than 8 weeks, your body will start to just turn it all into bodyfat.  The more bodyfat you have, the more you put on, as mentioned above.  Anyone who has done a “bulking” diet probably already knows this — the first few weeks you have PHENOMENAL results, and then as time goes on, the results sort of just go away as you put on more and more fat.

Also, if you really eat like a king and work yourself to the bone in the gym, then only 8 weeks will bring you absolutely amazing results.  Trust me.

The main idea, though, is that as long as you vary the amount of food you’re eating, then your body will be kept guessing and won’t reach a plateau.

4. Go back to maintenance calories

After the heavy muscle building phase, you’ve probably seen a small rise in bodyfat.  (If you ever see yourself gaining lots of bodyfat, immediately pull back on your food intake.  This is your body’s way of saying that you are eating too much, and your muscles aren’t getting any kind of special benefit from it.)  Losing that fat and getting absolutely ripped again shouldn’t take any more than a month.  In fact, at this point, going back to your maintenance diet will likely get you shredded pretty fast.  This is because your body had to increase its metabolism in order to match the amount of food you were eating previously, so jumping down over 1,000 calories daily will give you big fat-burning benefits.

How does the yearly cycle work?

I have reached a point where I’m gaining a little bit of muscle on my “maintenance” level of calories and staying at the same low bodyfat.  For most of the year, I’m eating this amount of food, with little variations here and there.  One or two times a year, I’m trying to hit the hard core, 8 week muscle building phase.  I won’t be doing this much into the future since, eventually, I’ll hit the size I want.  The last time I did the 8 week phase, I put on about 10 pounds of muscle, but also wanted to kill myself when it was all over based on how tired my muscles and mind were from the work-outs and excessive food.

Oh, and a quick note: I never judge my accomplishments by my weight.  I almost never weigh myself.  I go by the mirror, weekly progress pictures, and measurements.  Weight is a horrible way to measure your progress since it can vary day-by-day, depending on water intake, carb intake, and so on.

Coming soon: sample weight loss, maintenance, and quick-muscle-building diets.

Hey everyone — I haven’t been updating this site too much lately because, simply put, I’ve already put up a lot of the information I think I’d need if I were on the Anabolic Diet.  I recently put up a recent photo of me, which reflects my current progress while eating this style of diet, so I’m definitely still in the lifestyle.

With that said, though, I know that there’s a lot more I could be writing about — and I want to write it.

What are your questions, thoughts, concerns?  Leave them for me in the comments here, and I’ll get to writing some updates here.  I want to make sure it reflects what all of you want to know.

EDIT: I’ll start writing new articles in a little less than a week.  I want to leave this post up so I get as many comments and suggestions as possible.  Any requests for information at all, just leave them in the comments.  Thanks again!

I need to come clean before I get into the list of supplements.

I am really not a big fan of supplements like many people are.  Fish oil and protein powder are the only two that I keep in my arsenal at all times.  Sometimes I use creatine, but I generally get enough of this nutrient through the red meat that I eat.  BCAAs are a luxury that I enjoy, but don’t always use.

Supplements simply provide an easy way to get nutrients you should otherwise be consuming in your daily diet, but maybe struggle to attain.  If everyone had access to non-grain-fed eggs, 100% raw milk, and lots of grass-fed beef, then we would have little to no need for fish oil, but as it is, our modern diets are horribly deficient in the omega 3s that are so easy to consume from fish oil.  Our supermarket eggs and grain-fed cows contain trace amounts of the omega 3s we need for optimal functioning.

Protein powder, to me, is simply used as a way to flavor my shakes.  I prefer to get my protein from raw eggs and meat.  However, when using a high-quality protein powder in conjunction with raw eggs and cream, you will have one of the most delicious shakes you’ve ever constructed in your life.  Use a cheap-o protein powder and it’ll taste like crap.  You’ve been warned.

People who take a horse-load of pills every day to “get big” are wasting their time.  My greatest gains ever came while I was eating 20+ eggs a day and 2+ pounds of red meat without touching a single supplement.  However, I had access to farm-fresh foods and feel this was a huge determinant in my results.

So, with that said, here are the highest-quality, best-tasting, and ONLY supplements you will need if you are following a high-fat, high-protein diet like the Anabolic Diet.  Each link leads to the best prices I’ve found to buy these items (usually just at Amazon).

• Fish oil: Carlson’s Fish Oil is easily hands-down the highest quality and best tasting fish oil available on the market.  Buy two or three bottles at a time and use two tablespoons a day, for about 20 grams of fish oil total.
• Protein powder: I swear by AtLarge Nutrition’s Nitrean these days.  Like I said, my protein powders are primarily used to flavor my egg and cream shakes, so the flavor and texture is very important to me.  Nitrean easily is the best-tasting, creamiest, and healthiest protein powder on the market.
• BCAAs: like I said, I like BCAAs a lot as an after-workout drink.  Just buy a plain BCAA powder like Optimum Nutrition’s plain BCAA powder here and flavor it with something like Crystal Light.  However, BCAAs aren’t necessary, and a shake made up three eggs and a tiny bit of protein powder will do just fine post-workout.
• Creatine: as long as it says “Creapure,” it’s a high-quality creatine.  I recommend buying a giant tub of Prolab’s Creatine and using about 10 to 15 grams a day, spread throughout the day.  Remember that if you’re eating 2+ pounds a day of red meat, you’re likely already getting enough creatine naturally.

And that’s it.  Like I said, these supplements aren’t necessary on the Anabolic Diet if you’re getting enough healthy foods, but sometimes it’s hard.  Use these as an aid, not as a means to an end.

This is a quick tip for any readers in the United States who like to travel:

If you have the time, I really recommend trying to follow a four-to-eight week training phase while eating a heavy Anabolic Diet-style menu in South America.

I’m traveling through here for a few months and the food is amazing.  I’m buying a pound of grass-fed steak for $2.13 US.  I think my local Whole Foods in the USA charged $18 for the same thing.  I can find neighbors who sell eggs rich in omega 3s, simply because their chickens eat worms off the ground and nothing else.  Cream, butter, everything I need is here, and it’s cheap and high quality.

The best part?  If you can get to Ft. Lauderdale, FL (check Kayak.com for flights there) you can fly out from Spirit Airlines for dirt cheap.

I know this isn’t feasible for most of you, but I just wanted to throw the idea out there.  Hopefully it’ll inspire someone.

My previous post went over the importance of gauging your progress not necessarily by the weight on your scale, but by how proportional your measurements are.

I’ve got a few weaknesses based on my measurements.  My biggest?  My arms.  This is rare in most guys, but is a by-product of reading in my early training days that your arms will get enough stimulus from back and chest work.  As a result, I ditched direct arm work.  My back and chest grew, but my arms never did.  (As you can see, I very strongly disagree that your arms will get worked hard enough through back and chest training alone.  And if your arms are getting a hard workout from this kind of training, you’re likely not targeting the chest/back combo very well and need to work on your form.)

In an effort to build a more proportional body, for the past four weeks I have been focusing specifically on my arms.

When you specialize on a muscle group, you will want to focus on that one group — and hard — for a period of about four weeks.  Assuming you do this right, your body will want to give up about partway through the fourth week, and you’ll likely even see a drop in the amount of weight you can lift.  This is completely normal, and will result in a big “rebound” effect when you let that muscle group rest for a week after.

For my arms, I’m working them hard three days a week — Monday, Wednesday, and Saturday.  My other body parts get worked out once a week — again, until failure, but only once a week.

My arms are not given much time to rest and recuperate.  The result of this is that, after the four weeks are up, I’ll rest them for one week and they’ll experience the majority of their growth then.

This isn’t to say they aren’t growing right now.  I’m eating a 4000+ calorie diet — based on a high-fat, high-protein, low-carb protocol, but not exactly the Anabolic Diet — and I’ve put on a good amount of size already.  But I do expect to grow a lot more once I give my arms a week to rest.

But if you want to bring up a lagging body part, I recommend focusing on that one body part for four weeks at a time until you have it where you want it.  Take some rest, re-measure yourself to see what needs work next, and continue the cycle.

One of the best ways to track your progress when gaining muscle or losing fat is to take regular pictures of yourself.

I can’t tell you what a wake-up call it is when you see your picture and realize you aren’t big, you aren’t cut — you’re just fat.

But I used to always look at my pictures and scratch my head.  When I look at myself in the mirror, I like what I see.  But in my pictures, there’s always something missing.  And I just couldn’t figure out what that missing something was.

Focusing on my body’s measurements, rather than my weight, revealed what I was missing.

Finding Your Weak Points

I am a big fan of symmetry and proportions when body building.  Steve Reeves, one of the old time “physical culture” body builders from the 1950s, had one of the most proportional, aesthetic physiques ever, in my mind.  He attained this by using precise measurements to reach his goals.

Basically, instead of focusing on your body weight like so many weight lifters do, you focus on how proportioned your muscles are to each other.

I bought a tape measurer for $1.00 and measured my parts.  I found that my arms were severely out of proportion with the rest of my body.  According to the “ideal” measurements, my arms were way, way too small!

After discovering this, I looked at my pictures.  Sure enough, yep, that was one of those “weird” points.  My arms indeed look too small comparatively to the rest of my body.  But in the mirror, my mind always told me, “Hey, they’re looking good!”

Right now, my focus is on building up my arms.  I am eating a little more than 4,000 calories a day, primarily all coming from eggs, cream, and beef.  I do one big “carb-up” meal every four or five days, to see if I get better results than a full-day carb-up every week.  (My body really does not react well to huge carb intakes.)

I have not weighed myself in months.  All I do is measure my body once every week to make sure I am on track to create a proportional physique.

The “Ideal” Proportions

Here are the guidelines I follow.  These are the guidelines proposed by Steve Reeves.

The biggest focus for me right now: calves, neck, and arms should all be the same size.

Here are Steve Reeves’ exact “ideal proportions”:

Muscle to bone ratios:
Arm size= 252% of wrist size
Calf size= 192% of ankle size
Neck Size= 79% of head size
Chest Size= 148% of pelvis size
Waist size= 86% of pelvis size
Thigh size= 175% of knee size

Try Measuring Yourself