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Made by darthluiggi

Please follow the instructions at the bottom


1
lbs. kg % Bodyfat
170.0 77.1 15.0
Net lbs. Net kg. BMR* TEF*
144.50 65.54 1,786 179 1,964
2 Activity Level TDEE*
Sedentary Typical desk job 2,259
3
Activity Minutes kcal Burnt x min Total Burnt Calories
Weights 45.0 4.0 180 2,619
Cardio 30.0 6.0 180
Other 0.0 0.0 0
360
4
% Lose fat Maintain Weight Lose fat Maintain Weight Gain muscle
Calorie deficit 20.0% 1,807 2,259 2,095 2,619 2,750
Calorie surplus 5.0%
5 Protein Ratio Macronutrients Macro Grams kcal per gram %
0.80 Protein 116 4 23%
Carbs 25 4 5%
Fat 162 9 72%
100%
100
1,458
Daily Calories
KETOGAINS Daily Macronutrient Calculator v2.0 - Katch McCardle
www.reddit.com/r/ketogains
Total Weight
Lean Weight
BMR + TEF
Description of your activity (this should not include exercise)
Maintenance with
excercise
Calories With Exercise
462
2,020
Calories Without Exercise
Exercise Info
NAME
eMail
AGE
DATE
WEIGHT (kg or lb)
MEASURES (inches or cm)
Chest
Shoulder
Arms
Forearms
Hip
Waist
Thighs
Calves
Flexed? (yes / no)
BF% (Caliper measures)
Triceps
Pectoral
Midaxilla
Subscapula
Abdomen
Suprailiac
Thig (Quadriceps)
Place results in link HERE
Pictures (Imgur)
Front
Side
Back
SKINFOLD SITES LINK
Exercise Decent Good Great Decent Good Great
Lean Weight (lbs)
Squat (lbs) 217 289 361 108 181 289
Bench Press (lbs) 181 217 289 72 108 145
Deadlift (lbs) 217 289 397 145 217 289
Standing Military Press (lbs) 72 116 145 29 43 65
Leg Press (lbs) 282 491 686 123 246 303
45 1/4 Bent Over Row (lbs) 145 188 217 43 72 94
EZ Bicep Curl (lbs) 58 94 123 29 51 58
Skull Crusher (lbs) 51 79 101 22 29 36
Push-ups (Quantity) 30 60 90 5 25 50
Dips (Quantity) 20 40 60 1 15 30
Pull-ups (Quantity) 10 20 30 1 5 12
Elbow Plank (time) 1:30 3:00 5:00 1:30 3:00 5:00
Lean Weight (kg)
Squat (kg) 98 131 164 49 82 131
Bench Press (kg) 82 98 131 33 49 66
Deadlift (kg) 98 131 180 66 98 131
Standing Military Press (kg) 33 52 66 13 20 29
Leg Press (kg) 128 223 311 56 111 138
45 1/4 Bent Over Row (kg) 66 85 98 20 33 43
EZ Bicep Curl (kg) 26 43 56 13 23 26
Skull Crusher (kg) 23 36 46 10 13 16
Push-ups (Quantity) 30 60 90 5 25 50
Dips (Quantity) 20 40 60 1 15 30
Pull-ups (Quantity) 10 20 30 1 5 12
STRENGTH STANDARDS (according to LBM)
65.54
144.50
MALE FEMALE
Elbow Plank (time) 1:30 3:00 5:00 1:30 3:00 5:00
Note: All lifts are done with free weights, good form, no supportive gear other than a belt, and drug free.
They are all for a one-rep max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable.
Decent Good Great Decent Good Great If both a weight and a bodyweight level are given, you may use whichever number is lighter for you.
1.5 2 2.5 0.75 1.25 2
1.25 1.5 2 0.5 0.75 1
1.5 2 2.75 1 1.5 2
0.5 0.8 1 0.2 0.3 0.45
1.95 3.4 4.75 0.85 1.7 2.1
1 1.3 1.5 0.3 0.5 0.65
0.4 0.65 0.85 0.2 0.35 0.4
0.35 0.55 0.7 0.15 0.2 0.25
30 60 90 5 25 50
20 40 60 1 15 30
10 20 30 1 5 12
1:30 3:00 5:00 1:30 3:00 5:00
1.5 2 2.5 0.75 1.25 2
1.25 1.5 2 0.5 0.75 1
1.5 2 2.75 1 1.5 2
0.5 0.8 1 0.2 0.3 0.45
1.95 3.4 4.75 0.85 1.7 2.1
1 1.3 1.5 0.3 0.5 0.65
0.4 0.65 0.85 0.2 0.35 0.4
0.35 0.55 0.7 0.15 0.2 0.25
30 60 90 5 25 50
20 40 60 1 15 30
10 20 30 1 5 12
MALE FEMALE
1:30 3:00 5:00 1:30 3:00 5:00
Note: All lifts are done with free weights, good form, no supportive gear other than a belt, and drug free.
They are all for a one-rep max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable.
If both a weight and a bodyweight level are given, you may use whichever number is lighter for you.
Week One Week Two
Day 1- Workout A Day 1- Workout B
Day 2- Rest Day 2- Rest
Day 3- Workout B Day 3- Workout A
Day 4- Rest Day 4- Rest
Day 5- Workout A Day 5- Workout B
Days 6 & 7- Rest Days 6 & 7- Rest
Exercise Equipment Muscle Sets
Squats Barbell Legs 5
Bench Press Barbell Chest 5
Bent Over Row Barbell Back 5
Barbell Shrugs Barbell Traps 3
Triceps Extensions Barbell Triceps 3
Close Grip Bench Press Barbell Triceps 3
Standing Barbell Curls Barbell Biceps 3
Hyperextensions with Plate Bodyweight Lower Back 3
Cable Crunches Cable Abs / Core 3
Exercise Equipment Muscle Sets
Squats Barbell Legs 5
Deadlift Barbell Back 1
Standing Barbell Press Barbell Shoulders 5
Bent Over Row (10% lighter than Workout A) Barbell Back 5
Close Grip Bench Press Barbell Triceps 3
Standing Barbell Curls Barbell Biceps 3
Cable Crunches Cable Abs / Core 3
Jason Blaha Modified 5x5 Ice Cream Fitness 5x5
What about rest between sets?
Break times between sets are 3-5 minutes for the 5x5 sets and 1-2 minutes for the 3x8 sets.
Workout A
Workout B
How much weight to add per week?
You should add at least 5 lbs each week to each one of your exercises.
What if I add weight and fail?
Program FAQ
If you fail a rep/set/whatever, you repeat that weight during the next workout. If you fail the next workout, you
lower your weight by 10% and continue to use that until progress. Reset weights get rounded down.
If you are not progressing and stall for a while, you may need to deload.Read this.
What if I stall?
Week 0 Week 1 Week 2 Week 3 Week 4 Week 5
Reps Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted
5 Body Weight
5 Body Weight
5 Body Weight
8 Body Weight
8 Body Weight
8 Body Weight
8 Body Weight
10 Body Weight
10 Body Weight
Week 0 Week 1 Week 2 Week 3 Week 4 Week 5
Reps Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted
5 Body Weight
5 Body Weight
5 Body Weight
5 Body Weight
8 Body Weight
8 Body Weight
10 Body Weight
What about rest between sets?
Break times between sets are 3-5 minutes for the 5x5 sets and 1-2 minutes for the 3x8 sets.
Workout A
Workout B
How much weight to add per week?
You should add at least 5 lbs each week to each one of your exercises.
What if I add weight and fail?
Program FAQ
If you fail a rep/set/whatever, you repeat that weight during the next workout. If you fail the next workout, you
lower your weight by 10% and continue to use that until progress. Reset weights get rounded down.
If you are not progressing and stall for a while, you may need to deload.Read this.
What if I stall?
Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted
Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted Weight lifted

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