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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
TDEE*
468
Minutes
Exercise Info
kcal Burnt x min
0.0
0.0
0.0
4.0
6.0
0.0
Maintenance with
excercise
468
0
0
0
Lose fat
Gain muscle
374
468
468
20.0%
0.0%
374
468
Protein Ratio
Macronutrients
Macro Grams
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
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Adjusted FFMI
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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
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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
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-4.8561
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based on leaner individuals.
Yes
Yes
Yes
0.00
0.00
-4.8561
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Yes
Yes
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Yes
12, 175-182.
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
130
25
35
931
130
25
32
908
130
25
32
908
130
25
40
978
130
40
23
884
130
25
(65)
39
130
25
(67)
15
130
25
(67)
15
130
25
(59)
86
130
40
(76)
(8)
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
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
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.
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
Decen
Good
t
FEMALE
Great
Decen
Good
t
Great
0.00
Squat (lbs)
Deadlift (lbs)
Standing Military or
OHPress (lbs)
Push-ups (Quantity)
30
60
90
25
50
Dips (Quantity)
20
40
60
15
30
Pull-ups (Quantity)
10
20
30
12
1:30
3:00
5:00
1:30
3:00
5:00
0.00
Squat (kg)
Deadlift (kg)
Standing Military or
OHPress (kg)
30
60
90
25
50
Push-ups (Quantity)
Dips (Quantity)
20
40
60
15
30
Pull-ups (Quantity)
10
20
30
12
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
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/
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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
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tion.com/training/are-you-strong
e noted, and the weight of the bar is included in all of the exercises when applicable.
ssive-strength-levels/