Take a picture from a front angle, a side angle, and a back angle. Full body is ideal. Make sure to stay consistent in your posing. If you flex for one picture, make sure to flex in all of them, the same goes for a relaxed pose. See example below.
Make sure your name and the date are big and easy to read. This is just to make sure the photos you send in are current. Make sure this picture is in the same clothing, with the same lighting in the same location as your front, side, and back angles so they all match. Hold the paper to the side as to not cover your body.
- Do not accentuate your posture for before or after poses. If you are slouched in your before picture with stomach pushed out, do not flex & pull in your stomach for your after picture. POSTURE SHOULD REMAIN THE SAME for both before and after images to gauge accurate progress.
- Make sure the photos are in the same place, in the same lighting, with the same clothes, same angles, same time of day etc. (I do mine first thing in the morning before eating or drinking anything).
- Lighting I think is most important. Taking pics at the gym under fluorescent lights is going to look very different than taking them at home in natural light. If you can, find a nice natural light that is NOT too drastic. Natural light will give you more honest results. Find a plain blank wall or clutter free background in your house and always stand in the same exact location!
- Wear the same outfit. Women can wear the same plain sports bra and shorts. For men, plain shorts and no shirt will work best. I think wearing the same outfit is helpful because when your body actually starts transforming, that outfit will start fitting you different which can be great tool for tracking progress!
EXAMPLE: Relaxed Vs. Flexed