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8/8/2019 12 Week Workout Program Planner v1f
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12 Week Workout Program Planner version 1fby:
MM/DD/YR to MM/DD/YR
This entire worksheet is made by me to try and help track my progress in as simple a manner in one a
The workout program here was inspired after reading some VERY helpful articles and most likely will ePlease use this spreadsheet and modify it as you see fit.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone
Just please try to send me a copy of your modification as I may one day use your modified spreadshe
This worksheet has been inspired by:
* britlifter's post called:
- This GREAT thread is what the weight lifting plan has been based on!
* fbcoach for making me understand about the proper dieting to get cut!
* Wolf's thread called:
* Hugo Rivera's article called
* Kelly Baggett's article called* for tons of great info!
* Plus other people and articles and websites I have not mentioned!
How to use this worksheet:
* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday,
- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Da
- Day 2, Day 4 and Day 6 are HIT Cardio days.
(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Da
* Decide if you are Cutting, Bulking or in Maintenance Phase.
- IF in Cutting Phase: you may want to do more Cardio/HIT exercise- IF in Bulking Phase: you may want to do less Cardio/HIT exercises
- Find the right balance of Cardio/HIT frequency for you and that will
These are all just examples! It is NOT set in stone.
* Or you can just use this worksheet however it fits your needs!
* You can add your own dates on the Week # cells.
You can download this worksheet here:
Kilim
My advice for all beginners and first time readers.
****Guide to Cutting, Bulking & Maintenance****
Cardio Exercise Basics
Build Muscle & Lose Fat Simultaneously?ExRx.net
http://forum.bodybuilding.com/showthread.php?p=17949
http://bodyspace.bodybuilding.com/Kilim/http://forum.bodybuilding.com/showthread.php?t=107853341http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://www.bodybuilding.com/fun/hugo35.htmhttp://www.bodybuilding.com/fun/kelly3.htmhttp://www.exrx.net/http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851http://www.exrx.net/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/hugo35.htmhttp://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://forum.bodybuilding.com/showthread.php?t=107853341http://bodyspace.bodybuilding.com/Kilim/8/8/2019 12 Week Workout Program Planner v1f
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ea.
volve in the future.
to modify it for you.
t as you have used mine :D
ednesday & Friday)
5)
y 6)
s..
fit your goal!
9851#post179499851
http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851http://forum.bodybuilding.com/showthread.php?p=179499851#post1794998518/8/2019 12 Week Workout Program Planner v1f
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Day 1: Exercises & Cardio
Week 1 Week 3 Week 5 We
Weight Rep Weight Rep Weight Rep Weight
Squat
5 5 5
5 5 5
5 5 510 10 10
Straight Leg Deadlift
8 8 8
8 8 8
8 8 8
BB Bent-Over Row
6 6 6
6 6 6
6 6 6
6 6 6
BB Bicep Curl8 8 88 8 8
8 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Note: Last set of 10 Squats is using lower weight than before.
Week 1 Week 3 Week 5 We
Sets Rep Sets Rep Sets Rep Sets
Crunch
Leg LiftSide Sit-ups
Week 2 Week 4 Week 6 We
Weight Rep Weight Rep Weight Rep Weight
Bench Press
5 5 5
5 5 5
5 5 5
Dips
8 8 8
8 8 8
8 8 8
Standing OH Press
8 8 8
8 8 8
8 8 8
Tricep Pushdown
8 8 8
8 8 8
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8 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Week 2 Week 4 Week 6 We
Sets Rep Sets Rep Sets Rep Sets
Incline Sit-ups
Incline Twisting Sit-ups
Side Sit-ups
How to use: Just fill in the areas with your own data!
8/8/2019 12 Week Workout Program Planner v1f
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k 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 510 10 10
8 8 8
8 8 8
8 8 8
6 6 6
6 6 6
6 6 6
6 6 6
8 8 88 8 8
8 8 8
Time Distance Time Distance Time
k 7 Week 9 Week 11
Rep Sets Rep Sets Rep
k 8 Week 10 Week 12
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
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8 8 8
Time Distance Time Distance Time
k 8 Week 10 Week 12
Rep Sets Rep Sets Rep
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Day 2: HIT Cardio
Week 1 Week 3 Week 5 Week 7
Distance Time Distance Time Distance Time Distance Time
Sets Rep Sets Rep Sets Rep Sets RepAb Ball Crunch
Ab Wheel
Side Sit-up
Week 2 Week 4 Week 6 Week 8
Distance Time Distance Time Distance Time Distance Time
Sets Rep Sets Rep Sets Rep Sets Rep
Ab Ball Crunch
Ab WheelSide Sit-up
The HIT Cardio plan I use at this time is from Kelly Baggett's article called
The plan is summary is this:
4min warm-up
12 reps of 20s Max Sprint then 40s jog
4min cooldown
How to use:
Just fill in the areas with your own data!
Build Musc
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm8/8/2019 12 Week Workout Program Planner v1f
8/32
Week 9 Week 11
Distance Time Distance Time
Sets Rep Sets Rep
Week 10 Week 12
Distance Time Distance Time
Sets Rep Sets Rep
le & Lose Fat Simultaneously?
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm8/8/2019 12 Week Workout Program Planner v1f
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Day 3: Exercises & Cardio
Week 1 Week 3 Week 5 We
Weight Rep Weight Rep Weight Rep Weight
Bench Press
5 5 5
5 5 5
5 5 5
Dips
8 8 8
8 8 8
8 8 8
Standing Overhead Press
8 8 8
8 8 8
8 8 8
Tricep Pushdown
8 8 8
8 8 8
8 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Week 1 Week 3 Week 5 We
Sets Rep Sets Rep Sets Rep Sets
Incline Sit-ups
Incline Twisting Sit-ups
Side Sit-ups
Week 2 Week 4 Week 6 We
Weight Rep Weight Rep Weight Rep Weight
Squat
5 5 5
5 5 5
5 5 5
10 10 10
Straight Leg Deadlift
8 8 8
8 8 8
8 8 8
Pull Ups
8 8 8
8 8 8
8 8 8
DB Bent-over Row
8 8 8
8 8 8
8 8 8
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BB Bicep Curl
8 8 8
8 8 8
8 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM CardioPre-workout Warm-up
Post-workout Cooldown
Note: Last set of 10 Squats is using lower weight than before.
Pull ups & DB Bent-over rows are done as a superset.
Week 2 Week 4 Week 6 We
Sets Rep Sets Rep Sets Rep Sets
Crunch
Leg Lift
Side Sit-ups
How to use: Just fill in the areas with your own data!
8/8/2019 12 Week Workout Program Planner v1f
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k 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
Time Distance Time Distance Time
k 7 Week 9 Week 11
Rep Sets Rep Sets Rep
k 8 Week 10 Week 12
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
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8 8 8
8 8 8
8 8 8
Time Distance Time Distance Time
k 8 Week 10 Week 12
Rep Sets Rep Sets Rep
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Day 4: HIT Cardio
Week 1 Week 3 Week 5 Week 7
Distance Time Distance Time Distance Time Distance Time
Sets Rep Sets Rep Sets Rep Sets RepAb Ball Crunch
Ab Wheel
Side Sit-up
Week 2 Week 4 Week 6 Week 8
Distance Time Distance Time Distance Time Distance Time
Sets Rep Sets Rep Sets Rep Sets Rep
Ab Ball Crunch
Ab WheelSide Sit-up
The HIT Cardio plan I use at this time is from Kelly Baggett's article called
The plan is summary is this:
4min warm-up
12 reps of 20s Max Sprint then 40s jog
4min cooldown
How to use:
Just fill in the areas with your own data!
Build Musc
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm8/8/2019 12 Week Workout Program Planner v1f
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Week 9 Week 11
Distance Time Distance Time
Sets Rep Sets Rep
Week 10 Week 12
Distance Time Distance Time
Sets Rep Sets Rep
le & Lose Fat Simultaneously?
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm8/8/2019 12 Week Workout Program Planner v1f
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Day 5: Exercise & Cardio
Week 1 Week 3 Week 5 We
Weight Rep Weight Rep Weight Rep Weight
Deadlift
5 5 5
5 5 5
3 3 3
Leg Press
10 10 10
10 10 10
10 10 10
Wide-grip Pull Ups
8 8 8
8 8 8
8 8 8
8 8 8
BB Bicep Curl
8 8 8
8 8 88 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Week 1 Week 3 Week 5 We
Sets Rep Sets Rep Sets Rep Sets
Leg Raise
Knee Raise
Side Knee Raise
Week 2 Week 4 Week 6 We
Weight Rep Weight Rep Weight Rep Weight
Bench Press
5 5 5
5 5 5
5 5 5
Incline Press
10 10 10
10 10 10
10 10 10
Standing Overhead Press
8 8 8
8 8 8
8 8 8
Tricep Pushdown
8 8 8
8 8 8
8 8 8
8/8/2019 12 Week Workout Program Planner v1f
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Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
Week 2 Week 4 Week 6 WeSets Rep Sets Rep Sets Rep Sets
Leg Raise
Knee Raise
Side Knee Raise
How to use: Just fill in the areas with your own data!
8/8/2019 12 Week Workout Program Planner v1f
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k 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
3 3 3
10 10 10
10 10 10
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 88 8 8
Time Distance Time Distance Time
k 7 Week 9 Week 11
Rep Sets Rep Sets Rep
k 8 Week 10 Week 12
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 10 10
10 10 10
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8/8/2019 12 Week Workout Program Planner v1f
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Time Distance Time Distance Time
k 8 Week 10 Week 12Rep Sets Rep Sets Rep
8/8/2019 12 Week Workout Program Planner v1f
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Day 6: Optional HIT Cardio
Week 1 Week 3 Week 5 We
Distance Time Distance Time Distance Time Distance
Sets Rep Sets Rep Sets Rep SetsAb Ball Crunch
Ab Wheel
Side Sit-up
Week 2 Week 4 Week 6 We
Distance Time Distance Time Distance Time Distance
Sets Rep Sets Rep Sets Rep Sets
Ab Ball Crunch
Ab WheelSide Sit-up
The HIT Cardio plan I use at this time is from Kelly Baggett's article called
The plan is summary is this:
4min warm-up
12 reps of 20s Max Sprint then 40s jog
4min cooldown
How to use:
Just fill in the areas with your own data!
8/8/2019 12 Week Workout Program Planner v1f
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k 7 Week 9 Week 11
Time Distance Time Distance Time
Rep Sets Rep Sets Rep
k 8 Week 10 Week 12
Time Distance Time Distance Time
Rep Sets Rep Sets Rep
Build Muscle & Lose Fat Simultaneously?
http://www.bodybuilding.com/fun/kelly3.htmhttp://www.bodybuilding.com/fun/kelly3.htm8/8/2019 12 Week Workout Program Planner v1f
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Body Fat Tracking ChartA B C D E F
(AxB)/100 A-C 100-E
Fat (lb)
Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00
2 0.00 0.00 15.00 85.00
3 0.00 0.00 15.00 85.00
4 0.00 0.00 15.00 85.00
5 0.00 0.00 15.00 85.00
6 0.00 0.00 15.00 85.00
7 0.00 0.00 15.00 85.00
Week 2 - Day 8 0.00 0.00 15.00 85.00
9 0.00 0.00 15.00 85.00
10 0.00 0.00 15.00 85.0011 0.00 0.00 15.00 85.00
12 0.00 0.00 15.00 85.00
13 0.00 0.00 15.00 85.00
14 0.00 0.00 15.00 85.00
Week 3 - Day 15 0.00 0.00 15.00 85.00
16 0.00 0.00 15.00 85.00
17 0.00 0.00 15.00 85.00
18 0.00 0.00 15.00 85.00
19 0.00 0.00 15.00 85.00
20 0.00 0.00 15.00 85.00
21 0.00 0.00 15.00 85.00
Week 4 - Day 22 0.00 0.00 15.00 85.0023 0.00 0.00 15.00 85.00
24 0.00 0.00 15.00 85.00
25 0.00 0.00 15.00 85.00
26 0.00 0.00 15.00 85.00
27 0.00 0.00 15.00 85.00
28 0.00 0.00 15.00 85.00
Week 5 - Day 29 0.00 0.00 15.00 85.00
30 0.00 0.00 15.00 85.00
31 0.00 0.00 15.00 85.00
32 0.00 0.00 15.00 85.00
33 0.00 0.00 15.00 85.00
34 0.00 0.00 15.00 85.0035 0.00 0.00 15.00 85.00
Week 6 - Day 36 0.00 0.00 15.00 85.00
37 0.00 0.00 15.00 85.00
38 0.00 0.00 15.00 85.00
39 0.00 0.00 15.00 85.00
40 0.00 0.00 15.00 85.00
41 0.00 0.00 15.00 85.00
Date(MM/DD/YR)
Weight(lb)
% BodyFat
LeanBody
Mass (lb)
Body Fat% Goal
LeanBody
Mass %Goal
8/8/2019 12 Week Workout Program Planner v1f
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42 0.00 0.00 15.00 85.00
Week 7 - Day 43 0.00 0.00 15.00 85.00
44 0.00 0.00 15.00 85.00
45 0.00 0.00 15.00 85.00
46 0.00 0.00 15.00 85.00
47 0.00 0.00 15.00 85.00
48 0.00 0.00 15.00 85.0049 0.00 0.00 15.00 85.00
Week 8 - Day 50 0.00 0.00 15.00 85.00
51 0.00 0.00 15.00 85.00
52 0.00 0.00 15.00 85.00
53 0.00 0.00 15.00 85.00
54 0.00 0.00 15.00 85.00
55 0.00 0.00 15.00 85.00
56 0.00 0.00 15.00 85.00
Week 9 - Day 57 0.00 0.00 15.00 85.00
58 0.00 0.00 15.00 85.00
59 0.00 0.00 15.00 85.00
60 0.00 0.00 15.00 85.0061 0.00 0.00 15.00 85.00
62 0.00 0.00 15.00 85.00
63 0.00 0.00 15.00 85.00
Week 10 - Day 64 0.00 0.00 15.00 85.00
65 0.00 0.00 15.00 85.00
66 0.00 0.00 15.00 85.00
67 0.00 0.00 15.00 85.00
68 0.00 0.00 15.00 85.00
69 0.00 0.00 15.00 85.00
70 0.00 0.00 15.00 85.00
Week 11 - Day 71 0.00 0.00 15.00 85.00
72 0.00 0.00 15.00 85.0073 0.00 0.00 15.00 85.00
74 0.00 0.00 15.00 85.00
75 0.00 0.00 15.00 85.00
76 0.00 0.00 15.00 85.00
77 0.00 0.00 15.00 85.00
Week 12 - Day 78 0.00 0.00 15.00 85.00
79 0.00 0.00 15.00 85.00
80 0.00 0.00 15.00 85.00
81 0.00 0.00 15.00 85.00
82 0.00 0.00 15.00 85.00
83 0.00 0.00 15.00 85.00
84 0.00 0.00 15.00 85.00
How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. DO NOT change ANY of the values for the other columns.
8/8/2019 12 Week Workout Program Planner v1f
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How to find your Bodyfat %?
You may find some helpful info in this thread I started:
Classification
Essential Fat 10-12% 2-4%Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese > 32% > 25%
How do you check your Body Fat %?
Women
(% fat)
Men (%
fat)
http://forum.bodybuilding.com/showthread.php?t=108495541http://forum.bodybuilding.com/showthread.php?t=1084955418/8/2019 12 Week Workout Program Planner v1f
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G H
(D/F)x100 A-G
170.73 12.27
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.000.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.000.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.000.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
WeightGoal (lb)
WeightLoss
Goal ofFat (lb)
8/8/2019 12 Week Workout Program Planner v1f
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0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.000.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.000.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.000.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
0.00 0.00
8/8/2019 12 Week Workout Program Planner v1f
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8/8/2019 12 Week Workout Program Planner v1f
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Suggested Calorie Intake
Calories/Pound Total Calories/Day Protein 40% Carbs 40%
Min Max Min Max Min Max Min Max
Cutting Phase 10 13 1850 2405 185 241 185 241
Maintenance Phase 13 15 2405 2775 241 278 241 278
Bulking Phase 15 18 2775 3330 278 333 278 333
Your Weight 185
How to use:
NOTE: The values above are taken from the article called
Helpful Websites:
Kelly Baggett
Note:
This is considering you workout AFTER Lunch and follow what is stated in the article!
Pre-Workout Calories/Pound Total Calories/Day Protein 50% Carbs 20%
Min Max Min Max Min Max Min Max
10 12 925 1110 116 139 46 56
Post-Workout Calories/Pound Total Calories/Day Protein 20% Carbs 75%
(Post-workout to Bed)
Min Max Min Max Min Max Min Max
10 12 925 1110 46 56 173 208
Totals 1850 2220 162 194 220 264
Off-Days Calories/Pound Total Calories/Day Protein 50% Carbs 20%Min Max Min Max Min Max Min Max
10 12 1850 2220 231 278 93 111
Weekends Calories/Pound Total Calories/Day Protein 50% Carbs 20%
Min Max Min Max Min Max Min Max
Just input your current weight at the cell next to theYour Weight
Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats.
*** Guide to Cutting, Bulking & Maintenance ***
SparkPeople.com
my-calorie-counter.com
FitDay.com
Build Muscle & Lose Fat Simultaneously? Diet by
No need to touch anything below, just change the values on the chart above!
(From wakeup toworkout)
http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.htmlhttp://www.sparkpeople.com/http://www.sparkpeople.com/http://www.sparkpeople.com/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.fitday.com/http://www.fitday.com/http://www.bodybuilding.com/fun/kelly3.htmhttp://www.sparkpeople.com/http://www.sparkpeople.com/http://www.sparkpeople.com/http://www.bodybuilding.net/weightloss-articles/guide-to-cutting-bulking-and-maintenance-2020.html8/8/2019 12 Week Workout Program Planner v1f
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15 15 2775 2775 347 347 139 139
8/8/2019 12 Week Workout Program Planner v1f
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Fats 20%
Min Max
41 53
53 62
62 74
Fats 30%
Min Max
31 37
Fats 5%
Min Max
5 6
36 43
Fats 30%Min Max
62 74
Fats 30%
Min Max
8/8/2019 12 Week Workout Program Planner v1f
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93 93
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Other Info
32 Your Age 188 Your Max HR
185 28.13 Your BMI
68 92.50
138.75
Ideal For (% Max HR) Desired benefitBeats/Minute
Min Max
Light Exercise (50-60%) Maintain Healthy Heart/Get Fit 94 113
Weight Management (60-70%) Lose Weight/ Burn Fat 113 132
Aerobic Base Building (70-80%) Increase Stamina Aerobic Endurance 132 150
Optimal Conditioning (80-90%) Maintain Excellent Fitness Condition 150 169
Elite Athlete (90-100%) Maintain Superb Athletic Condition 169 188
Recommended Water Intake/Day 28.13 Your BMI
Lifestyle Ounces Cups Liter Gallon BMI Weight Status Categories
Sedentary 92.50 11.56 2.73 0.72 < 18.5 Underweight
Active 138.75 17.34 4.10 1.08 18.5-24.9 Normal
Note: 25-29.9 Overweight
Add 16 oz/day for Dry Climate > 30 Obese
Your Weight (lbs)
Your Height (inches) Suggested Sedentary Lifestyle Water Intake (oz)
Suggested Active Lifestyle Water Intake (oz)
How to use: Just input your Age, Weight (in lbs) and your Height (in inches).
8/8/2019 12 Week Workout Program Planner v1f
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Add 16 oz/day for Strenous Exercise
Water Intake Info found here: http://www.naturodoc.com/library/nutrition/water.htm
http://www.naturodoc.com/library/nutrition/water.htmhttp://www.naturodoc.com/library/nutrition/water.htm