KETOGAINS Daily Macronutrient Calculator v3.

52 - Katch McCardle

Made by darthluiggi
Please follow the instructions at the bottom

www.reddit.com/r/ketogains

Total Weight

darthluiggi:
Actual time spent lifting
weights.

lbs.

kg

% Bodyfat

142.00

64.41

18.00

Lean Weight
Net lbs.
Net kg.

BMR*

TEF*

116.44

1,511

151

Cardio
Other

4
%
Calorie deficit
Calorie surplus

1,662

Activity Level Description of your activity (THIS DOES NOT INCLUDE EXERCISE)
Moderately Active

3
Activity
Strength Training

52.82

BMR + TEF

Minutes

Exercise Info
kcal Burnt x min

0.0
0.0
0.0

6.4
6.0
0.0

TDEE*

2,094

Walking constantly in a fast paced environment, waiting tables

Maintenance with
excercise

Total Burnt Calories

0

2,094

0
0
0

Calories Without Exercise

Lose fat
Maintain Weight

Lose fat

Calories With Exercise

Maintain Weight

Gain muscle

1,675

2,094

2,094

20.0%
0.0%

1,675

2,094

Protein Ratio

Macronutrients

Macro Grams

kcal per gram

Daily Calories

1.00
116

Protein

116
25
116

4
4
9

466
100
1,044
1,610

29%
6%
65%
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!
#DIV/0!
#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
#DIV/0!
#DIV/0!
off as the formulas were

Yes

0.00

0.00

0.00

-4.8561
-4.8561
-4.8561
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
based on leaner individuals.

Yes

Yes

Yes

0.00

0.00

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

-4.8561
#DIV/0!
#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

2,094
510

CUT
2,094
510

CUT
2,094
510

MAINTAIN
2,094
510

CUT
2,094
510

10%

15%

15%

20%

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

W1
13,192
2,395
1,502
2,395
1,502
2,395
1,502
1,502

W2
12,459
2,290
1,397
2,290
1,397
2,290
1,397
1,397

W3
12,459
2,290
1,397
2,290
1,397
2,290
1,397
1,397

W4
14,658
2,604
1,712
2,604
1,712
2,604
1,712
1,712

W5
11,726
2,185
1,293
2,185
1,293
2,185
1,293
1,293

Lift Day Macros

Protein
Carbs
Fat
Lift Day kcals

130
25
197
2,395

130
25
186
2,290

130
25
186
2,290

130
25
220
2,604

130
40
167
2,185

Rest Day Macros

Protein
Carbs
Fat
Rest Day kcals

130
25
98
1,502

130
25
86
1,397

130
25
86
1,397

130
25
121
1,712

130
40
68
1,293

P - TO USE WITH THE KETOGAINS NOVICE PROGRAM

CUT
2,094
510

CUT
2,094
510

20%

20%

W6
11,726
2,185
1,293
2,185
1,293
2,185
1,293
1,293

W7
11,726
2,185
1,293
2,185
1,293
2,185
1,293
1,293

130
40
167
2,185
130
40
68
1,293

MAINTAIN
2,094
510

CUT
2,094
510

CUT
2,094
510

CUT
2,094
510

MAINTAIN
2,094
510

15%

15%

10%

W8
14,658
2,604
1,712
2,604
1,712
2,604
1,712
1,712

W9
12,459
2,290
1,397
2,290
1,397
2,290
1,397
1,397

W 10
12,459
2,290
1,397
2,290
1,397
2,290
1,397
1,397

W 11
13,192
2,395
1,502
2,395
1,502
2,395
1,502
1,502

W 12
14,658
2,604
1,712
2,604
1,712
2,604
1,712
1,712

130
40
167
2,185

130
40
214
2,604

130
40
179
2,290

130
40
179
2,290

130
40
191
2,395

130
40
214
2,604

130
40
68
1,293

130
40
115
1,712

130
40
80
1,397

130
40
80
1,397

130
40
91
1,502

130
40
115
1,712

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

Weight lifted

Body
Body
Body
Body
Body
Body
Body
Body

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

ur exercises.

next workout. If you fail the next

until progress. Reset weights get

Weight lifted

Body
Body
Body
Body
Body
Body
Body
Body

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight

Week 0
Muscle

Week 1 Week 2 Week 3 Week 4

Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight

Week 1 Week 2 Week 3 Week 4

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

1-2 minutes for the 3x8 sets.

d.Read this.

Week 5 Week 6 Week 7 Week 8

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Week 5 Week 6 Week 7 Week 8

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Week 9

Week
10

Week
11

Week
12

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

Week 9

Week
10

Week
11

Week
12

Weight
lifted

Weight
lifted

Weight
lifted

Weight
lifted

STRENGTH STANDARDS (according to

Total Weight)
MALE
Exercise

Decen
Good
t

Weight (lbs)

FEMALE
Great

Decen
Good
t

Great

142.00

Squat (lbs)

213

284

355

107

178

284

Bench Press (lbs)

178

213

284

71

107

142

Deadlift (lbs)

213

284

391

142

213

284

71

114

142

28

43

64

Leg Press (lbs)

277

483

675

121

241

298

45 1/4 Bent Over Row

(lbs)

142

185

213

43

71

92

EZ Bicep Curl (lbs)

57

92

121

28

50

57

Skull Crusher (lbs)

50

78

99

21

28

36

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

Standing Military Press

(lbs)

Weight (kg)

64.41

Squat (kg)

97

129

161

48

81

129

Bench Press (kg)

81

97

129

32

48

64

Deadlift (kg)

97

129

177

64

97

129

Standing Military Press

(kg)

32

52

64

13

19

29

126

219

306

55

109

135

45 1/4 Bent Over Row (kg)

64

84

97

19

32

42

EZ Bicep Curl (kg)

26

42

55

13

23

26

Skull Crusher (kg)

23

35

45

10

13

16

Push-ups (Quantity)

30

60

90

25

50

Leg Press (kg)

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

FEMALE

Note: All lifts are done with free weights, good f

They are all for a one-rep max unless otherwise

Decen
Good
t

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

If both a weight and a bodyweight level are give

DarthLuiggi:
Your weight linked
from your Macros
and Kcals page.

DarthLuiggi:
Your weight linked
from your Macros
and Kcals page.

20

40

60

15

30

10

20

30

12

1:30

3:00

5:00

1:30

3:00

5:00

h free weights, good form, no supportive gear other than a belt, and drug free.

max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable.

yweight level are given, you may use whichever number is lighter for you.

when applicable.