Weight Tracker 3.0

Written by Tim Wilbur


last updated 9/3/2003

Weight Tracker 3.0 is a program which will keep track of your workouts, various lifts used, body measurements, food composition of your diet, and minutes of aerobic exercise. It includes the USDA database of over 6000 food items which can be searched and edited. If you decide to download and try the program, you may find it easier to print this documentation.


This is a DOS program written with Foxpro 2.6. The program WT.EXE will run on any computer that can run DOS programs. I've run this program on computers with Windows 3.1/95/98/XP. I have no idea if Macs can run this program. You'll need at least 4 meg. of RAM, and the entire program and all data files uses less than 7 meg. of hard disk space. The program can be placed on any drive, in any folder.

This program makes no changes to any system files like WIN.INI or CONFIG.SYS. I suggest creating a folder specifically for this program. If, at any time, you want to delete the program, just delete the folder and it's all gone.


  1. Create a folder on your system, on any drive, to hold the program and its data files.
  2. Download the file WTZIP.EXE to this folder. This is a self-extracting compressed file. When you click on the link below to download the file, your system should ask if you want to run the program or save it to disk. Tell your computer to save the file to disk, and then tell your computer to place the file in the folder you created for it.
  3. Run the program WTZIP.EXE. This will decompress the program and data files.
  4. Run the program WT.EXE.
  5. At this point the file you downloaded, WTZIP.EXE, can be deleted or archived.

If you aren't able to download the file on your system, I will email the file to you if you send me a note. Or, if all else fails, email your name and address, and I'll mail you the file WTZIP.EXE on a floppy disk (tim.wilbur@starband.net).

To download the file, click here


Scroll down in this documentation to see the main menu of the program, and many screen and report samples.

Recording Your Workouts - each workout is stored by date. You can enter up to 15 different lifts for each workout, and up to five sets per lift. For each workout you can enter your body weight and the number of minutes it took to complete the workout. These numbers are used in calculations later in the program.

The system can be set up to use either pounds and inches, or kilograms and centimeters.

Recording Your Lifts - each lift you use is identified by a 1 to 6 character ID. For example, BP for bench press, SQUAT for squat, or DL for deadlift. You can use any combination of letters or numbers to identify each lift. For each lift, the system keeps track of a description, whether the lift is a body weight lift (such as pullups, chinups, or dips), the primary muscle group worked, the best monthly one rep max for each of the last 72 months, and the monthly total volume for up to 72 months. (The monthly figures for one rep max and total volume are calculated automatically.) This one rep max and volume history can be graphed.

There is a routine to quickly calculate the best one rep max and total volumes for all lifts. Enter the month and year, and the program will calculate these numbers based on each workout during that month. This enables you to enter workouts done previously to using this program, and the history will be retained. One rep max and volume history is kept for each lift for 6 years.

Recording Your Body Measurements - body measurements can be taken at any time. The system keeps track of the following bodyfat measurements (in millimeters): chest, midaxillary, abdomen, suprailiac, thigh, triceps, and subscapula. It also tracks the following circumfrance measurements (in either inches or centimeters): neck, chest, waist, hips, right and left thigh, right and left calf, right and left biceps, right and left forearm. You can enter as many or as few measurements are you wish.

A comparison report can be printed using any two body measurement entries. The latest weight, body fat, circumfrance measurements, BMR, average weight lifted during the period, and several other calculations will be done, as well as comparisons to the earlier measurement. This, as with most all reports, can be printed to the screen, printer, or a text file.

Recording Your Daily Food and Aerobics Log - for any date you can enter your total grams of carbohydrate, protein, fat, and alcohol consumed, as well as minutes and type of aerobic exercise done. The program does not keep a list of each food you eat during the day. That info needs to be kept in a separate log, and then the totals for each day get recorded in this program.

Multi-User and Security - there can be up to 900 users using this program on a single computer. Each user is assigned a three digit ID number, and PIN. The PIN prevents other users from accessing, editing, or deleting information which is not their own. There is also a password which is used to access certain "system functions" such as starting a new year, deleting out-dated records, changing the coefficients used to calculate one rep maxes, and adding/deleting users.

Each user sets up and records their own lifts, workouts, body measurements, food and aerobics entries, and can make their own entries into the food database. They can also edit and delete these entries.

USDA DATA BASE - the USDA makes available a database containing macro and micronutrient information for over 6000 food items. I've downloaded the database and converted it to a dbase compatible format to be used with this program. I've also added a field for alcohol, as this information was not included in the original database.

Food items can be searched by category, item number, or description. Users can also make their own entries. The USDA items can be changed or deleted (with the use of a password, if desired).

All items are recorded in the database in 100 gram amounts. I've made it easy to perform up to three calculations for each food item for various serving sizes. For example, nutrient information for an egg can be done for 100 grams or 1 large, milk for 100 grams or 1 cup, etc.


  1. Download and install the program. For Windows users::
  2. If you want to set up an icon on your desktop for the program, follow these instructions:
  3. Start the program by double-clicking on the icon you just created, or by running the program WT.EXE
  4. If you want to use a password to access the system functions, go to menu choice 19, then menu choice A to enter a password.
  5. When the program is first downloaded it is set up to use pounds and inches. You can change this to kilograms and centimeters by going to menu choice 19 and then menu choice 2.
  6. Make sure the year is correct. Go to menu choice 19 and then menu choice 1.
  7. When you start using the system, and before you have entered any other users, you are logged in as "SAMPLE DATA" and using the sample data included with the program. Using this you can see samples of screens, reports, etc.
  8. Set yourself (and any others you wish) up as a user. Go to menu choice 19, then menu choice 5 to add new users to the system. Here you enter a new user and establish their PIN. When this is done, go to menu choice 18 to set up the remainder of each user's data.
  9. After each user has been set up, they can begin entering lifts, workouts, body measurements, dietary composition and aerobics information, and can place their own entries into the food database.
  10. If you are the only user on the system, you may find it easier to delete the user "SAMPLE DATA." If you are the only user on the system you will not have to select a user each time you start the program.
  11. Make a list of lifts you use and figure out what 1 to 6 character ID you want to use for each one. Enter the lifts into the system before entering any workouts that include them.


Each new download comes with a user named "SAMPLE DATA." You can look at screens and reports for this user. There is no PIN for this user. There are workouts, body measurements, food log entries, and a couple user entries into the food database. All the entries are dated in the months of June and July, 2002, so use these months for a date range if needed.


(Clicking on most items in the menu will give you a screen or report sample)

WORKOUT SESSIONS:                  WEIGHT TRACKER 3.0       WRITTEN BY Tim Wilbur
   1) ADD/EDIT                            tim.wilbur@starband.net
   2) DELETE                           http://timinvermont.com/fitness.htm
   3) REVIEW
   4) ADD/EDIT                      CURRENT USER #101: SAMPLE DATA
   5) DELETE                        
   8) REVIEW HISTORY                              FOOD DATABASE:
   9) GRAPH HISTORY                                  20) DISPLAY ITEM
  10) CHANGE LIFT ID                                 21) ADD ITEM
BODY MEASUREMENTS:                                   22) EDIT ITEM    
  11) ADD/EDIT                                       23) DELETE ITEM
  12) DELETE                                         24) PRINT LIST
  13) PRINT                                       DAILY FOOD AND AEROBICS LOG:        
  14) REVIEW                                         25) ADD/EDIT
  15) COMPARISON REPORT                              26) DELETE              
CALCULATE:                                           27) REVIEW 
  16) VARIOUS REPS BASED ON A ORM                
  17) ORM BASED ON A NUMBER OF REPS                  98) CHANGE USER            
OTHER:                                               99) CLOSE FILES AND EXIT PROGRAM
  18) MODIFY DATA FOR CURRENT USER              
Following is a more detailed description of each menu item in the program.

ADD/EDIT WORKOUT SESSIONS - all your workouts are stored in the system by date. You can access any of the previous workouts you have entered, or enter a new one. When asked for the date, you can enter the date if you know it, or you can press F1 for a list of workouts you have already entered. Using the arrow keys, or page up/page down keys, you can scroll through the list and press the ESCAPE key to make a selection.

If the date you entered is not in the file you'll be asked if you want to enter a new workout. If the date you entered is in the system, the data for the workout will be displayed and you can make any changes necessary.

When entering your workouts, the ID for each lift is entered in the lift column. You can also place the cursor in this field, starting with the first one, and press F1 for a list of lifts. When you make a selection from the list of lifts, and the ID for that lift will be placed in the first blank lift field of your workout.

Up to 15 lifts can be recorded for each workout, with 5 sets per lift. You can also record your body weight and total minutes it took to complete the entire workout. Your bodyweight will be used to calculate the total volume for body weight lifts like dips, pullups, and chinups. The time will be used to calculate an intensity factor. (I suggest using a timer during workouts and stop it when you're doing warmup sets. This way your time will only apply to work sets.)

When you're done entering the data for a workout, press the ESCAPE key. At this point a program runs to verify that all the lifts you entered are in the system. If one is not, you'll be given the option to enter it at that point or leave things the way they are. It's recommended to have all lifts entered into the system before recording them in your workouts.

DELETE WORKOUTS - this allows you to delete any previous workouts you have entered. Enter the date of the workout, or press F1 to get a list of workouts you have already entered. The data for the workout will be displayed, and you can delete the information if you want to.

REVIEW WORKOUT - enter the earliest date you want to list, and whether you want the output to be screen, printer, or a text file. The program will scan all your workouts starting from the most recent down through the date limit you entered. For each workout you'll see the total lifts and volume for each major muscle group. If you entered the total minutes for each workout, you'll also see an intensity factor for each workout.

The muscle groups shown are chest, back, legs, shoulders, and arms. You tell the system which lift works which muscle group when you enter the lift into the system.

ADD/EDIT LIFTS - each lift you use in your workouts needs to be entered here. For each lift you need to designate a one to six digit ID code. This ID can be any combination of numbers or letters. Some examples are: BP for benchpress, DL for deadlift, SQUAT for squats, etc. This ID is what you use when you enter your workouts.

For each lift you also tell the system whether or not it is a body weight lift. For lifts like dips, chinups, and pullups, the system will use your bodyweight (plus any additional weight used) when calculating the total volume for a workout. You also tell the system which major muscle group the lift works. This is used when reviewing your workouts.

The system will automatically calculate the monthly best one rep max and total volume for each lift and will retain this monthly information for up to six years.

DELETE LIFTS - you can delete any entry by entering the lift ID. The data for the lift will be displayed and you can delete the information if you want to.

PRINT LIST OF LIFTS - this will print a report to either the printer or text file. You can elect to print an abbreviated report (only prints the ID, description, body weight info, and major muscle group) or include all the one rep max and volume history. You can also specify the range of lifts to be printed in case you only want to do a select few (or one).

UPDATE ONE REP MAX AND VOLUME - this should be done after the last workout for a month has been entered. You enter the month and year, and the program will go through all the workouts done during that month calculate the best one rep max and total volume. This information will then be recorded with the rest of the data for each lift. Make sure you have entered your body weight in any workout that includes a body weight lift.

This allows you to enter previous workouts and then do these calculations. The system tracks one rep max and volume history for every lift for the past 6 years.

REVIEW HISTORY OF LIFTS - this allows you to select a lift and get a report either to screen, printer, or text file, for each workout in which you did the lift. The date, 5 sets, best one rep max, the percent of body weight, and total volume will be displayed for each workout. This report makes it easy to monitor progress for a certain lift.

The program starts with your most recent workout that used the lift, and continues back until it reaches the date limit you entered.

GRAPH HISTORY OF LIFTS - this will print a graph of both the one rep max history and the volume history for any lift. The output can go to your screen, printer, or text file. Make sure you have updated the one rep max and volume data (menu choice number 7) before running this program to make sure all information is current. Again, make sure you have entered your body weight for any workout which includes a bodyweight lift.

CHANGE LIFT ID - this allows you to change the one to six character ID code for a lift. For example if you were using BP for benchpress and you wanted to change BP to FBP for flat bench press, the system would change the ID, and would also go through all your workouts and make necessary changes.

ADD/EDIT BODY MEASUREMENTS - at any time you can record any of your body measurements. You can record your weight, body fat measurements, or circumfrance measurements. The bodyfat measurements are in millimeters using a body fat caliper, the circumfrance measurements are either inches or centimeters. Weight is in pounds or kilograms.

I recommend, if you're dieting, recording measurements weekly. If you're not dieting and trying add muscle mass, I suggest recording body measurements monthly, at the first of each month. After body measurements have been recorded, use menu numbers 14 and 15 to best see results and comparisons.

DELETE BODY MEASUREMENTS - any of the measurements you entered can be deleted by entering the date of the measurement. The data will be displayed and you can delete the information if you want to.

PRINT BODY MEASUREMENTS - this will print a report, either to the printer or text file, or the body measurements you've entered. When printing the report you specify both the most recent and the earliest dates you want to list.

REVIEW BODY MEASUREMENTS - this will display on the screen your upper body measurements, lower body measurements, body fat measurements, and body fat calculations. You can enter any date range you want.

COMPARISON REPORT - this is a handy program that ties together all areas of the system. You enter any two dates for which you've recorded body measurements, and the system will display the latest weight, body fat calculation, circumfrance measurements, and show you what the changes are from the earlier date. The system will also look at your workouts and food/aerobics log for the time period and will display total and average summaries for weight lifted, calorie intake for each macronutrient, and minutes of aerobic exercise.

This report is very handy to monitor progress and make comparisons over time, or compare one time period to another. This report can be displayed on the screen, printed, or stored in a text file.

Because this report ties together almost every area of the program, make sure you've entered all workouts, body weight in each workout, body measurements (especially weight and body fat measurements required to calculate body fat), food intake, and aerobic exercise information. Also, make sure your height and calorie goals are entered as part of your user information (menu option 18).

CALCULATE VARIOUS REPS BASED ON A ONE REP MAX - this is a simple way to see how much weight for a number of reps corresponds to a given one rep max. For example, a 300 pound one rep max corresponds roughly to 225 pounds done for 10 reps.

The coefficients used for these calculations can be changed by going to menu choice 19. Please note these calculations are only approximate and will vary (sometimes greatly) from person to person, and from one lift to another.

CALCULATE ONE REP MAX BASED ON A NUMBER OF REPS - this will tell you the approximate one rep max for a given weight done for a number of reps. For example, 10 reps of 225 pounds is approximate to 1 rep of 300 pounds.

MODIFY DATA FOR CURRENT USER - after a user has been entered into the system, information for that user can be edited at any time. This includes the user's name, PIN, gender, year of birth, height, activity level, calculation to use for body fat, number of calories to cut when dieting, and number of calories to add when trying to gain mass.

There are five different formulas for calculating body fat percentage. The user can change to a different calculation at any time, providing the necessary measurements have been recorded. Most body fat calculations take your age into consideration. There is debate as to whether or not this is appropriate. If you do not want age to play a factor in the calculations, you can tell the program to use the same age in all body fat calculations, and you can specify what age to use.

The last item from this menu, Enter Body Weight Into Workouts, will display a window with the dates of your workouts, and will allow you to enter your body weight for each workout. This is here simply because someone may not weigh themselves for every workout. This allows a user to enter their body weight figures at a later time.

If the user does not want to use a PIN, use a number of 9999. This will tell the system to skip any and all checks when changing to this user. But be warned, if you are using a system with multiple users and don't want anyone modifying or deleting your information, use a PIN.

SYSTEM FUNCTIONS, CURRENT YEAR - this should only have to be changed when you begin using the program and the year shown is not correct. Do not use this to advance the year when January 1 arrives. Use menu choice #3 from the System Functions.

SYSTEM FUNCTIONS, MEASUREMENT SYSTEM - this is preset to use pounds and inches. Change this if you want to record weights in kilograms and body measurements in centimeters.

SYSTEM FUNCTIONS, START NEW YEAR - use this at the beginning of each new year. This will roll over all your one rep max and volume history for each lift into the previous year. All one rep max and volume totals for each lift that is 7 years old will be deleted from the system.

When running this program you are asked if you want to delete workouts that are older than 6 years. You do not have to delete the individual workouts that are more than 6 years old. Saving this information will allow you to review workouts and lifts that are older than 7 years. If you elect not to delete the workouts, the only thing that is deleted is the one rep max and volume history that's displayed in the lifts file.

It's a good idea to do a backup of your data files before running this program.

SYSTEM FUNCTIONS, CHANGE ORM COEFFICIENTS - this will display the 20 coefficients that are used to calculate one rep maxes. You can make changes to these numbers if you prefer to use something different. You can also reload the coefficients that were used when you first installed the system.

SYSTEM FUNCTIONS, ADD NEW USER - this is the program used to add new users to the system. Each user is assigned a number from 100 to 999. Here you enter a user's name, PIN, gender, year of birth, and height. After entering a user, go to menu choice 18 to make any additional changes with items such as activity level and method of calculating body fat.

The system can hold up to 900 users at one time. If you try to enter more than 900, you'll get a message telling you to delete old users and run the Re-Order User Numbers program (menu option 8 from the System Functions menu).

SYSTEM FUNCTIONS, DELETE OLD USER - if you want to delete a user from the system, do so here. It is not necessary to enter a user's PIN since you are in the section of the program that requires a password. When you delete a user, you delete all their data including workouts, body measurements, lifts, entries into the food and aerobics log, and any entries they made into the food database.

SYSTEM FUNCTIONS, DISPLAY LIST OF USERS - if you need to access another user's data, you can display a list of users in the system. You will see their user number, name, PIN, gender, year of birth, and date they were added to the system.

If there are multiple users on your system, this is a good reason to use a password to access the System Functions. This program will show you user's PIN numbers, so you may want to restrict this information from other users.

SYSTEM FUNCTIONS, RE-ORDER USER NUMBERS - this only needs to be run if you have entered 900 users in the system and need to enter more. Before running this program, delete any old users who are no longer using the system. This will allow more room for new users. After old users have been deleted, run this program. This program will assign new user numbers to everyone, starting with 100. (User numbers range from 100 to 999.) When the program has finished you'll be shown the number of users currently in the system, and will reselect the current user.

SYSTEM FUNCTIONS, DELETE OUT-DATED RECORDS - if you want to clean up the system and delete any entries that are very old, you can do so here. Since workouts that are over 6 years old don't have to be deleted, and body measurements, and entries into the food and aerobics log are never automatically deleted, you may want to run this program once in a while and delete everything that is, for example, more than seven years old.

SYSTEM FUNCTIONS, CHANGE PASSWORD - use this program to change the password that's needed to access System Functions. When you first install the program, a password is not used. If you're the only person using the system, then a password may not be important. But, if you want to make sure unauthorized people don't get into this sensitive area of the program, set up a password.

DISPLAY ITEM IN FOOD DATABASE - the USDA makes available a database containing over 6000 food items. I've downloaded this database and incorporated it into this program. There are three ways to access a certain item in the database: by the item number, by browsing for a search term (for example, BEEF or MILK), or by browsing by category.

Searching by item number requires that you know the 5 digit number for the item supplied by the USDA. Items in the database supplied by the USDA have item numbers from 00001 to 29999. Items entered by users start with 30000. Searching by search term or category is much easier, and lets you see all the choices available. When browsing, the items are in alphabetical order.

When searching by category, in addition to the 22 categories the USDA supplied, I added categories for all USDA items and items entered by users. When you select the last option, items entered by users, you can elect to see just your items, or all items entered by users.

When you select an item, the macro and micronutrient information for that item will be displayed. All items in the database are entered in 100 gram amounts. The USDA also supplies two common measurement options which can be calculated and displayed. For example, for milk you can see the data for a 100 gram measurement, and then you can select to see the data for 1 cup, or 1 quart. When selecting one of these alternate measurements, you also select the quantity of the measurement. For example, if you want to see the data for 3 cups of milk, you would select the one cup measurement, and then enter a quantity of 3.

If you know the exact measurement in grams you want to calculate, a third option appears after the 2 alternate measurement choices. You'll be asked if you want to do another calculation. If you answer Y (for Yes) you'll be asked for the 100 gram multiplier you want calculated. For example, if you want to know the micro and macronutrient information for 120 grams, enter the amount 1.2 for the multiplier.

ADD ITEM TO THE FOOD DATABASE - if you want to add your own items to the database, do so here. Remember to enter all quantities in 100 gram measurements. You can enter as much or as little data as you want. I would suggest entering a minimum of calories, carbs, protein, and total grams of fat.

EDIT ITEM IN THE FOOD DATABASE - you can edit data in the food database. Editing an item supplied by the USDA or another user requires the use of the system password (if one is being used). If no password is being used, any user can make changes to any item in the food database. As with displaying an item, you can select the item to edit by item number, or by browsing by search term or category.

DELETE ITEM IN THE FOOD DATABASE - you can delete an item from the database. If you try to delete an item supplied by the USDA or another user, you'll have to enter the system password. If no password is being used, any user can delete any entry from the database. As with displaying or editing, you can select the item to delete by item number, or by browsing by search term or category.

PRINT LIST OF FOOD DATABASE ENTRIES - you can print a list of the items in the food database to either the printer or a text file. You can print the items entered by users or items supplied by the USDA. If you select to print USDA items, you must select a category to print, or print items in every category. The total number of items in each category is displayed so you'll have an idea of what you're printing. The report lists the 5 digit ID number, the description, and 100 gram calorie amount.

If you're having a hard time finding a particular item, it may be handy to print the report for all USDA categories to a text file, and then use a word processor to try to find the item.

ADD/EDIT DAILY FOOD AND AEROBICS LOG - if you keep a food log of what you eat, you can enter, for each day, the macronutrient totals for that day, plus the time spent doing aerobic exercises. You enter the total grams of carbohydrates, protein, fat, and alcohol consumed for any day. You can also enter any notes you want. For example, if you start or stop using a certain supplement, you may want to make a note of it for future reference.

Enter the date you want to add, or press F1 to get a list of dates already entered if you want to edit something already in the system.

DELETE DAILY FOOD AND AEROBICS LOG - any entries you previously entered can be deleted. Enter the date you want to delete, or press F1 to get a list. The data for that day will be displayed and you can then delete it if you wish.

REVIEW DAILY FOOD AND AEROBICS LOG - this will print, either to screen, printer, or text file, a list of the entries in the food log. You can select the date range you want reported. At the end of the listing an average will be calculated. If the report is being sent to a printer, you will be asked if you want the aerobics and notes information. This information may not be necessary, so you can omit it from printing.

CHANGE USER - if there are multiple users on your system, you can change from one to another here. If a user is selected who's using a PIN, that PIN will have to be entered correctly before you can access their information. If no pin is set up for a user, then anyone can access, change, or delete information.

CLOSE FILES AND EXIT PROGRAM - this will close all datafiles and terminate the program.

To download the file, click here

Please feel free to email me at tim.wilbur@starband.net with any questions, problems, comments, or suggestions you have.

Return to Nutrition and Weightlifting Page