KETOGAINS Daily Macronutrient Calculator v3.

1 - Katch McCardle

Made by darthluiggi
Please follow the instructions at the bottom

www.reddit.com/r/ketogains

Total Weight
lbs.

kg

% Bodyfat

0.00

0.00

0.00

Lean Weight
Net lbs.
Net kg.

0.00
2

Activity Level
Sedentary

3
Activity
Weights
Cardio
Other

4
%
Calorie deficit
Calorie surplus

0.00

BMR*

TEF*

370

37

BMR + TEF

407

Description of your activity (this should not include exercise)

TDEE*

468

Typical desk job

Minutes

Exercise Info
kcal Burnt x min

0.0
0.0
0.0

4.0
6.0
0.0

Maintenance with
excercise

Total Burnt Calories

0

468

0
0
0

Calories Without Exercise

Lose fat
Maintain Weight

Lose fat

Calories With Exercise

Maintain Weight

Gain muscle

374

468

468

20.0%
0.0%

374

468

Protein Ratio

Macronutrients

Macro Grams

kcal per gram

Daily Calories

0.80

Protein

0
30

4
4
9

0
120
0
120

0%
100%
0%
100%

Carbs
Fat

NAME
eMail
Sex
Height

Male
meters
0.00

feet

inches

0.00

0.00

0.00

DATE
Total Weight (lb)
Total Weight (kg)
AGE
BF% (Caliper measures in
mm)
Triceps

Pectoral
Midaxilla
Subscapula
Abdomen
Suprailiac
Quadriceps

Body Fat %

-4.8561
Fat Free Mass Index
#DIV/0!
Adjusted FFMI
#DIV/0!
Notice on FFMI: If you are over 30% BF, the results
MEASURES (inches or cm)
Neck
Chest
Shoulder
Arms
Forearms
Hip
Waist
Thighs
Calves
Flexed? (Yes / No)
Pictures (link to Imgur)
Front
Side

Yes

-4.8561
-4.8561
#DIV/0!
#DIV/0!
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#DIV/0!
will most likely be off as the formulas were ba

Yes

Yes

Back

References / Formulas
Jackson, A. S., & Pollock, M. L. (1978).Generalized equations for predicting body density of men.B
Jackson, A. S., Pollock, M. L., & Ward, A. (1980).Generalized equations for predicting body density
FFMI = (fat-free mass in kg) / (height in meters)^2
Adjusted FFMI = FFMI - (6.3 x (1.8 - height in meters))
m = ( (feet * 30.48) + (inches * 2.54) ) / 100
kg = lbs * 0.45359

Made by darthluiggi

0.00

-4.8561
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off as the formulas were

Yes

0.00

0.00

0.00

-4.8561
-4.8561
-4.8561
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based on leaner individuals.

Yes

Yes

Yes

0.00

0.00

-4.8561
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-4.8561
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#DIV/0!

Yes

Yes

icting body density of men.British Journal of Nutrition, 40, 497-504.

s for predicting body density of women.Medicine and Science in Sports and Exercise, 12, 175-182.

0.00

-4.8561
#DIV/0!
#DIV/0!

Yes

12, 175-182.

12 WEEK RECOMP - TO USE WITH THE KE

CUT
TDEE
Kcals from Exercise
% Deficit
% Surplus

Weekly Calories
Lift Day
Rest Day
Lift Day
Rest Day
Lift Day
Rest Day
Rest Day

468
510

CUT
468
510

CUT
468
510

10%

15%

15%

W1
2,949
931
39
931
39
931
39
39

W2
2,785
908
15
908
15
908
15
15

W3
2,785
908
15
908
15
908
15
15

MAINTAIN
468
510

CUT
468
510
20%

W4
3,276
978
86
978
86
978
86
86

W5
2,621
884
-8
884
-8
884
-8
-8

Lift Day Macros

Protein
Carbs
Fat
Lift Day kcals

130
25
35
931

130
25
32
908

130
25
32
908

130
25
40
978

130
40
23
884

Rest Day Macros

Protein
Carbs
Fat
Rest Day kcals

130
25
(65)
39

130
25
(67)
15

130
25
(67)
15

130
25
(59)
86

130
40
(76)
(8)

P - TO USE WITH THE KETOGAINS NOVICE PROGRAM

CUT
468
510

CUT
468
510

20%

20%

W6
2,621
884
-8
884
-8
884
-8
-8

W7
2,621
884
-8
884
-8
884
-8
-8

MAINTAIN
468
510

W8
3,276
978
86
978
86
978
86
86

CUT
468
510

CUT
468
510

CUT
468
510

15%

15%

10%

W9
2,785
908
15
908
15
908
15
15

W 10
2,785
908
15
908
15
908
15
15

W 11
2,949
931
39
931
39
931
39
39

MAINTAIN
468
510

W 12
3,276
978
86
978
86
978
86
86

130
40
23
884

130
40
23
884

130
40
33
978

130
40
25
908

130
40
25
908

130
40
28
931

130
40
33
978

130
40
(76)
(8)

130
40
(76)
(8)

130
40
(66)
86

130
40
(74)
15

130
40
(74)
15

130
40
(71)
39

130
40
(66)
86

Ketogains Novice Program (Based on ICF 5x5)

Week One
Day 1- Workout A
Day 2- Rest
Day 3- Workout B
Day 4- Rest
Day 5- Workout A
Days 6 & 7- Rest

Week Two
Day 1- Workout B
Day 2- Rest
Day 3- Workout A
Day 4- Rest
Day 5- Workout B
Days 6 & 7- Rest
Workout A

Exercise

1 Barbell Squats
2 Barbell Bench Press
3 Bent Over Row
4 Dumbbell Shrugs
5 Triceps Extensions With Rope
6 Standing Barbell Bicep Curls
7 Kettlebell Swings
8 Kneeling Cable Crunches

Equipment

Barbell
Barbell
Barbell
Barbell
Barbell
Barbell
Kettlebell
Cable
Workout B

Exercise

1 Barbell Squats
2 Barbell Deadlift
3 Standing Overhead Shoulder Press
4 Bent Over Row (10% lighter than on workout A)
5 Close Grip Bench Press
6 Standing Barbell Bicep Curls
7 Kettlebell Swings
8 Kneeling Cable Crunches

Equipment

Barbell
Barbell
Barbell
Barbell
Barbell
Barbell
Kettlebell
Cable
Program FAQ

How much weight to add per week?

You should try to add at least 5 lbs each week to each one of your exercises.
What if I add weight and fail?

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 ge
rounded down.
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.

What if I stall?
If you are not progressing and stall for a while, you may need to deload.Read this.

Made by darthluiggi

Week 0
Muscle

Sets

Reps

Legs
Chest
Back
Traps
Triceps
Biceps
Core / Body
Abs / Core

5
5
5
3
3
3
3
3

5
5
5
8
8
8
8
8

Muscle

Sets

Reps

Legs
Back
Shoulders
Back
Triceps
Biceps
Core / Body
Abs / Core

5
1
5
5
3
3
3
3

5
5
5
5
8
8
8
8

Weight lifted

Body
Body
Body
Body
Body
Body
Body
Body

Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight

Week 0

ur exercises.

next workout. If you fail the next

until progress. Reset weights get

1-2 minutes for the 3x8 sets.

Weight lifted

Body
Body
Body
Body
Body
Body
Body
Body

Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight

Week 1

Week 2

Week 3

Week 4

Week 1

Week 2

Week 3

Week 4

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

d.Read this.

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10 Week 11

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10 Week 11

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Week 12
Weight
lifted

Week 12
Weight
lifted

STRENGTH STANDARDS (according to

Total Weight)
MALE
Exercise

Decen
Good
t

Total Weight (lbs)

FEMALE
Great

Decen
Good
t

Great

0.00

Squat (lbs)

Bench Press (lbs)

Deadlift (lbs)

Standing Military or
OHPress (lbs)

Leg Press (lbs)

45 1/4 Bent Over Row (lbs)

Bicep Curl (lbs)

Skull Crusher (lbs)

Push-ups (Quantity)

30

60

90

25

50

Dips (Quantity)

20

40

60

15

30

Pull-ups (Quantity)

10

20

30

12

Elbow Plank (time)

1:30

3:00

5:00

1:30

3:00

5:00

Total Weight (kg)

0.00

Squat (kg)

Bench Press (kg)

Deadlift (kg)

Standing Military or
OHPress (kg)

Leg Press (kg)

45 1/4 Bent Over Row (kg)

Bicep Curl (kg)

Skull Crusher (kg)

30

60

90

25

50

Push-ups (Quantity)

Dips (Quantity)

20

40

60

15

30

Pull-ups (Quantity)

10

20

30

12

Elbow Plank (time)

1:30

3:00

5:00

1:30

3:00

5:00

MALE
Decen
Good
t

FEMALE
Great

Decen
Good
t

Great

1.5

2.5

0.75

1.25

1.25

1.5

0.5

0.75

1.5

2.75

1.5

0.5

0.8

0.2

0.3

0.45

1.95

3.4

4.75

0.85

1.7

2.1

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

25

50

20

40

60

15

30

10

20

30

12

1:30

3:00

5:00

1:30

3:00

5:00

1.5

2.5

0.75

1.25

1.25

1.5

0.5

0.75

1.5

2.75

1.5

0.5

0.8

0.2

0.3

0.45

1.95

3.4

4.75

0.85

1.7

2.1

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

25

50

Weight Lifted (1RM)

20

40

60

15

30

10

20

30

12

1:30

3:00

5:00

1:30

3:00

5:00

Your Strength
Standards

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DarthLuiggi:
Your weight is linked from
your Macros and Kcals
page.
DarthLuiggi:
Write how much weight
you can do from any
given exercise.
DarthLuiggi:
To find your 1RM, go to
this webpage:
http://www.strstd.com/

#DIV/0!

Standards from T-Nation: https://www.t-nation.com/training/are-you

#DIV/0!

Note: All lifts are done with free weights, good form, no supportive gear o

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They are all for a one-rep max unless otherwise noted, and the weight of

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If both a weight and a bodyweight level are given, you may use whichever

#DIV/0!

More Info: http://bretcontreras.com/impressive-strength-levels/

#DIV/0!
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#DIV/0!
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tion.com/training/are-you-strong

d form, no supportive gear other than a belt, and drug free.

e noted, and the weight of the bar is included in all of the exercises when applicable.

ven, you may use whichever number is lighter for you.

ssive-strength-levels/