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