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FAQs [1]

Beige background = user editable Hide * Warnings?

STEP 1 Enter your current body stats STEP 2 Your TDEE and macronutrient requirements
Body Stats Your Estimated Current TDEE is calories
Weights in Lb or Kg? Kg
1) Enter your starting date (double-click to select calendar) Your Target Daily Surplus calories
2) Enter your current weight * Kgs
3) Enter your estimated body fat (%) * % Here are Your Daily Calories/Macros:
4) Enter your goal weight change per week (-/+ Kg) Kgs You need to eat: calories Acceptable Range*
Please fill out all items 2-4 above You need this many grams of protein: grams
You need this many grams of fat: grams
OPTIONAL Calculate your starting body fat % Disable You need this many grams of carbs: grams
Step 1: Enter your Gender Male *try to eat within the recommended macro ranges, while hitting your total calorie goal.
Step 2: Measurements in cm/in? cm
Step 3: Enter your Height: cm Reminder: Your calories, protein, fat & carbs will start being adjusted by the beginning of week 4.
Step 4: Enter your Waist Measurement: cm Until then stick with your initial calories/macros values.
Step 5: Enter Your Neck Measurement: cm

Your Estimated BF % is: %

STEP 3 Enter you calorie intake and weight (daily)


Weight
Week Stats Sat. Sun. Mon. Tue. Wed. Thu. Fri. Avg. waist neck hip bf TDEE
Change
Enter your height in Step 3 to calculate body fat
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Summary
Actual
Average Average Goal Weight
Week Month Weight
weight/Kgs TDEE Change
Change
Workout
A R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
Barbell
Bench Press
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Back Squat
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
SET 4: 8-10
Chest-
Supported
Row
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Dumbbell
Lateral
Raises
SET 1: 10-15
SET 2: 10-15
SET 3: 10-15
Single Leg
Weighted
Calf Raise
(per side)
SET 1: 6-10
SET 2: 6-10
SET 3: 6-10
SET 4: 6-10
Workout
B R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
Incline
Dumbbell
Press
SET 1: 10-12
SET 2: 10-12
SET 3: 10-12
Deadlift
SET 1: 6-8
SET 2: 6-8
SET 3: 6-8
Standing
Overhead
Press
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Pull-UPS
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Kneeling
Face Pulls
SET 1: 10-15
SET 2: 10-15
SET 3: 10-15
SET 4: 10-15
Upper Body
1 R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
Incline
Dumbbell
Press
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
SET 4: 8-10
Chest-
Supported
Row
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Lean-Away
Cable Lateral
Raises
SET 1: 10-12
SET 2: 10-12
SET 3: 10-12
Pull-Ups
SET 1: 6-8
SET 2: 6-8
SET 3: 6-8
Incline
Overhead
Dumbbell
Extensions
SET 1: 12-15
SET 2: 12-15
SET 3: 12-15
Lower Body
1 R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
Back Squat
SET 1: 6-8
SET 2: 6-8
SET 3: 6-8
SET 4: 6-8
Bulgarian
Split Squat
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Swiss Ball
Leg Curls
SET 1: 8-12
SET 2: 8-12
SET 3: 8-12
SET 4: 8-12
Single Leg
Weighted
Calf Raise
SET 1: 6-10
SET 2: 6-10
SET 3: 6-10
SET 4: 6-10
Upper Body
2 R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
Barbell
Bench Press
SET 1: 6-8
SET 2: 6-8
SET 3: 6-8
SET 4: 6-8
Seated Row
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Standing
Overhead
Press
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Superset
Kneeling
Facepulls
SET 1: 10-15
SET 2: 10-15
SET 3: 10-15
High to Low
Cable Flies
SET 1: 10-15
SET 2: 10-15
SET 3: 10-15
Incline
Dumbbell
Curls
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Lower Body 2
R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W R W
Deadlift
SET 1: 6-8
SET 2: 6-8
SET 3: 6-8
Leg Press
SET 1: 10-12
SET 2: 10-12
SET 3: 10-12
Reverse
Lunges (per
side)
SET 1: 8-10
SET 2: 8-10
SET 3: 8-10
Seated
Weighted
Calf Raise
SET 1: 10-15
SET 2: 10-15
SET 3: 10-15
SET 4: 10-15
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