Forma by Fer — Your Questionnaire

1

About You

Full name *

Email address *

Age *

Gender *

Male Female Prefer not to say

Height *

Current weight *

Where are you based?

2

Your Goals

What are your goals? * Select all that apply.

Lose fat Build muscle General fitness Athletic performance Other

Describe your goal in your own words * What does the version of you that has achieved this look and feel like?

What timeline are you working with?

8–12 weeks 3–6 months 6–12 months Long term, no rush

Have you tried to reach this goal before? What happened?

3

Body Composition

How would you describe your current physique?

Slim / Lean Average Stocky Carrying excess fat Athletic, want more definition Other

Do you know your approximate body fat % or BMI? Don't worry if you don't — most people don't. If you've had a body scan or know your BMI, add it here. Otherwise leave blank.

What is your target — how do you want to look, feel or perform? Describe it in your own words — e.g. 'leaner with more muscle definition', 'fit comfortably into a size 32', 'feel strong and energetic'. If you know your target body fat %, add that too.

Any recent body measurements, InBody scan or other data?

4

Training History

How experienced are you with weight training? *

Complete beginner Some experience Intermediate Advanced

Tell me about any other sport or physical activity you do regularly You don't need to be a gym person to be fit — tell me what you do.

How long have you been training consistently?

Never trained Less than 6 months 6–12 months 1–3 years 3+ years

How many days per week do you currently train?

0 1–2 3–4 5+

What type of training do you currently do? Select all that apply.

Weight training Cardio HIIT Cycling Sport Walking Nothing currently Other

Describe your current weekly training routine

5

Equipment & Schedule

Where do you prefer to train? Select all that apply.

Gym Home Outdoors Anywhere Other

What equipment do you have access to? Select all that apply.

Full gym Dumbbells Barbells Cables / machines Resistance bands Nothing Other

How many days per week can you commit to training? *

What time of day do you prefer to train? Select all that apply — your schedule may vary day to day.

Before 7am Morning Midday Afternoon Evening Flexible

Tell me more about your typical weekly schedule e.g. which days and times work best for you.

How long can you train per session?

30 min 45 min 1 hour 1.5 hours

6

Health & Injuries

Do you have any injuries or physical limitations? *

No Yes

Any medical conditions I should be aware of? *

No Yes

Any exercises you cannot do or prefer to avoid?

7

Nutrition & Food

How many meals do you eat per day?

1–2 3 4–5 I graze all day

Do you follow any specific diet?

No specific diet Vegetarian Vegan Keto High protein Other

Any food allergies or intolerances?

No Yes

Describe a typical day of eating * Breakfast, lunch, dinner, snacks, drinks — be honest, this is just for me to understand your starting point.

Foods you love and eat regularly

Foods you dislike or won't eat

How much water do you drink daily? Still, sparkling or flavoured water all count. Include herbal teas. Don't include coffee, regular tea, fizzy drinks or alcohol.

Less than 1L 1–2L 2–3L 3L+ Not sure

Do you drink alcohol?

Never Occasionally 1–2 times a week Most days

8

Lifestyle

What is your occupation?

How busy is your life day-to-day?

Not very Moderately Very busy Extremely busy

How many hours of sleep do you get per night?

Less than 6h 6–7h 7–8h 8h+

Approximately how many steps do you walk daily?

Under 3,000 3,000–6,000 6,000–10,000 10,000+ Not sure

9

Supplements & Final Thoughts

What supplements do you currently take?

What does success look like for you in 12 weeks? * Paint me a picture — how do you look, feel, perform?

Anything else I should know about you? Anything that would help me build the right plan for your life.

How did you hear about Forma by Fer?

ferdelaparra.com LinkedIn Friend / word of mouth Other

Tell me about you.

About You

Your Goals

Body Composition

Training History

Equipment & Schedule

Health & Injuries

Nutrition & Food

Lifestyle

Supplements & Final Thoughts

Got it. Thank you.