Ketogains Calculator Reddit v2.1

8/10/2019 Ketogains Calculator Reddit v2.1

1/13

1

lbs. kg % Bodyfat

170.0 77.1 15.0

Net lbs. Net kg. BMR* TEF*

144.50 65.54 1,786 179

2 Activity Level

Sedentary Typical desk job

3

Activity Minutes kcal Burnt x min Total Burnt Calories

Weights 45.0 4.0 180

Cardio 30.0 6.0 180

Other 0.0 0.0 0

360

4

% Lose fat Maintain Weight Lose fat

Calorie deficit 20.0% 1,807 2,259 2,095

Calorie surplus 5.0%

5 Protein Ratio Macronutrients Macro Grams kcal per gram

0.80 Protein 116 4

Carbs 25 4

Fat 162 9

1

1

Daily

KETOGAINS Daily Macronutrient Calculator v2.0 - Katch McCardlewww.reddit.com/r/ketogains

Total Weight

Lean Weight

Description of your activity (this should not include exercise)

4

2,

Calories Without Exercise

Exercise Info
http://localhost/var/www/apps/conversion/tmp/scratch_3/00%20Ketogains/Esther/Lindlie/www.redit.com/r/ketogains


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NAME

eMail

AGE

DATE

WEIGHT (kg or lb)

MEASURES (inches or cm)

Chest

Shoulder

Arms

Forearms

Hip

Waist

Thighs

CalvesFlexed? (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
mailto:[email protected]://www.topendsports.com/testing/skinfold-tricep.htmhttp://www.topendsports.com/testing/skinfold-chest.htmhttp://www.topendsports.com/testing/skinfold-axilla.htmhttp://www.topendsports.com/testing/skinfold-subscapular.htmhttp://www.topendsports.com/testing/skinfold-abdominal.htmhttp://www.topendsports.com/testing/skinfold-iliac-crest.htmhttp://www.topendsports.com/testing/skinfold-iliac-crest.htmhttp://www.exrx.net/Calculators/BodyComp.htmlhttp://www.topendsports.com/testing/skinfold-sites.htmhttp://www.topendsports.com/testing/skinfold-sites.htmhttp://www.exrx.net/Calculators/BodyComp.htmlhttp://www.topendsports.com/testing/skinfold-iliac-crest.htmhttp://www.topendsports.com/testing/skinfold-iliac-crest.htmhttp://www.topendsports.com/testing/skinfold-abdominal.htmhttp://www.topendsports.com/testing/skinfold-subscapular.htmhttp://www.topendsports.com/testing/skinfold-axilla.htmhttp://www.topendsports.com/testing/skinfold-chest.htmhttp://www.topendsports.com/testing/skinfold-tricep.htmmailto:[email protected]


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4/13

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


5/13

Elbow Plank (time) 1:30 3:00 5:00 1:30 3:00 5:00


6/13

Note: All lifts are done with free weights, goo

The are all for a one-re max unless otherwi

Decent Good Great Decent Good Great If both a weight and a bodyweight level are gi

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


7/13

1:30 3:00 5:00 1:30 3:00 5:00


8/13

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

se noted and the wei ht of the bar is included in all of the exercises when a licable.

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


9/13

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 3Triceps 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 1Standing 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 workou

lower your weight by 10% and continue to use that until progress. Reset weights get rounded down.
http://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/barbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workouthttp://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workouthttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/barbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/squat.html


10/13

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

What if I stall?
http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/


11/13

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 Weight8 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 Weight5 Body Weight

5 Body Weight

8 Body Weight

8 Body Weight

10 Body Weight

t, you


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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

Ketogains Calculator Reddit v2.1

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