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ETOGAINS® Daily Macronutrient Calculator v3.0 - Katch McCarl

1 Total !ei"ht

l#$. %" & 'oy(at

193.40 87.72 21.00

)ean !ei"ht

Net l#$. Net %". 'M* TE,

152.79 69.30 1,867 187

2 Activity )evel e$cri2tion o( your activity thi$ $houl not inclue e4erci

Moerately Active   Walin! constantl" in a fast #ace$ en%ironment, waitin! tables

3 E4erci$e In(o

Activity Minute$ %cal 'urnt 4 7in Total 'urnt Calorie$

Wei!hts 120.0 4.0 480

&ar$io 0.0 6.0 0

'ther 0.0 0.0 0

160

4 Calorie$ !ithout E4erci$e

& )o$e (at Maintain !ei"ht )o$e (at

&alorie $e(cit 40.0) 1,848 3,080 2,136&alorie sur#lus 5.0)

5 9rotein *atio Macronutrient$ Macro Gra7$ %cal 2er "ra7 Daily

0.80 Protein 122 4Carbs 20 4

Fat  116 9 1

:

  www.re$$it.com*r*eto!ains

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NAME

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Se4 Male

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<ei"ht 0.00

DATE

 +otal Wei!ht lb-

 +otal Wei!ht !- 0.00 0.00 0.00

AGE

-1.68: -1.68: -1.68:

/*0 /*0 /*0

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*e(erence$ > ,or7ula$

? fat@free mass in !- * hei!ht in meters-A2

:$Buste$ ? @ 6.3 < 1.8 @ hei!ht in meters--

m ? feet C 30.48- D inches C 2.54- - * 100

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0.00 0.00 0.00 0.00 0.00 0.00

-1.68: -1.68: -1.68: -1.68: -1.68: -1.68:

/*0 /*0 /*0 /*0 /*0 /*0

#DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!formulas were base$ on leaner in$i%i$uals.

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Made by darthluiggi

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  " $ensit" of men.ritish Eournal of utrition, 40, 497@504.

ictin! bo$" $ensit" of women. e$icine an$ cience in #orts an$ L<ercise, 12, 175@1

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0.00

-1.68:

/*0

#DIV/0!

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: !EEK *ECOM9 - TO =

C=T C=T C=T MAINTAIN C=T

TDEE   3/060 3/060 3/060 3/060 3/060Mcals from L<ercise   510 510 510 510 510

) /e(cit 10) 15) 15) 20)

) ur#lus

! : ! ! 3 ! 1 !

!ee%ly Calorie$ :@/10 :6/3@ :6/3@ :/83 :/0

Gift /a" 3,282 3,128 3,128 3,590 2,974

Rest Day  2,390 2,236 2,236 2,698 2,082

Gift /a" 3,282 3,128 3,128 3,590 2,974

Rest Day  2,390 2,236 2,236 2,698 2,082

Gift /a" 3,282 3,128 3,128 3,590 2,974

Rest Day  2,390 2,236 2,236 2,698 2,082

Rest Day  2,390 2,236 2,236 2,698 2,082

Lift Day Macros

Protein   130 130 130 130 130

Carbs   25 25 25 25 40

at   296 279 279 330 255

)i(t Day %cal$   3/6 3/:6 3/:6 3/@0 /@1

Rest Day Macros

Protein   130 130 130 130 130

Carbs   25 25 25 25 40

at   197 180 180 231 156

*e$t Day %cal$ /3@0 /38 /38 /8@6 /06

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E !IT< T<E KETOGAINS NO?ICE 9*OG*AM

C=T C=T MAINTAIN C=T C=T C=T MAINTAIN

  3/060 3/060 3/060 3/060 3/060 3/060 3/060510 510 510 510 510 510 510

20) 20) 15) 15) 10)

! 8 ! ! 6 ! @ ! :0 ! :: ! :

:/0 :/0 :/83 :6/3@ :6/3@ :@/10 :/83

2,974 2,974 3,590 3,128 3,128 3,282 3,590

2,082 2,082 2,698 2,236 2,236 2,390 2,698

2,974 2,974 3,590 3,128 3,128 3,282 3,590

2,082 2,082 2,698 2,236 2,236 2,390 2,698

2,974 2,974 3,590 3,128 3,128 3,282 3,590

2,082 2,082 2,698 2,236 2,236 2,390 2,698

2,082 2,082 2,698 2,236 2,236 2,390 2,698

  130 130 130 130 130 130 130

40 40 40 40 40 40 40

255 255 323 272 272 289 323

/@1 /@1 3/@0 3/:6 3/:6 3/6 3/@0

130 130 130 130 130 130 130

40 40 40 40 40 40 40

156 156 224 173 173 190 224

/06 /06 /8@6 /38 /38 /3@0 /8@6

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!ee% One !ee% T;o

!or%out AE4erci$e EBui27ent

1 arbell

2 arbell

3 arbell

4 arbell

5 arbell

6 arbell7 Mettlebell

8 &able

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1 arbell

2 arbell

3 arbell

4 arbell

5 arbell6 arbell

7 Mettlebell

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9ro"ra7 ,A

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!hat i( I a ;ei"ht an (ail

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rea times between sets are 3@5 minutes for the 5<5 sets an$ 1@2 minut

!hat i( I $tall

Ketogains Novice Program (Based on IF !x!"

Day : @ Worout : Day : @ Worout

Day  @ Nest Day  @ Nest

Day 3 @ Worout Day 3 @ Worout :

Day 1 @ Nest Day 1 @ NestDay  @ Worout : Day  @ Worout

Day$ 8  @ Nest Day$ 8  @ Nest

Barbell S#uats

Barbell Benc$ Press

Bent %ver &o'

umbbell S$rugs

Triceps )xtensions *it$ &ope

Standing Barbell Bicep urls

Kettlebell S'ings

Kneeling able runc$es

Barbell S#uats

Barbell eadli+t

Standing %ver$ead S$oulder Press

Bent %ver &o' (,-. lig$ter t$an on 'or/out A"

lose 0rip Benc$ PressStanding Barbell Bicep urls

Kettlebell S'ings

Kneeling able runc$es

f "ou fail a re#*set*whate%er, "ou re#eat that wei!ht $urin! the ne<t worworout, "ou lower "our wei!ht b" 10) an$ continue to use that until #roroun$e$ $own.

f "ou are not #ro!ressin! an$ stall for a while, "ou ma" nee$ to $eloa$. Nea$ thi

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!ee% 0 !ee% : !ee% !ee% 3Mu$cle Set$ *e2$ !ei"ht li(te

Ge!s 5 5 o$" Wei!ht

&hest 5 5 o$" Wei!ht

ac 5 5 o$" Wei!ht

 +ra#s 3 8 o$" Wei!ht

 +rice#s 3 8 o$" Wei!ht

ice#s 3 8 o$" Wei!ht&ore * o$" 3 8 o$" Wei!ht

:bs * &ore 3 8 o$" Wei!ht

!ee% 0 !ee% : !ee% !ee% 3

Mu$cle Set$ *e2$ !ei"ht li(te

Ge!s 5 5 o$" Wei!ht

ac 1 5 o$" Wei!ht

houl$ers 5 5 o$" Wei!ht

ac 5 5 o$" Wei!ht

 +rice#s 3 8 o$" Wei!htice#s 3 8 o$" Wei!ht

&ore * o$" 3 8 o$" Wei!ht

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s.

s for the 3<8 sets.

Made by darthluiggi

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!ee% 1 !ee% !ee% 8 !ee% !ee% 6 !ee% @ !ee% :0

!ee% 1 !ee% !ee% 8 !ee% !ee% 6 !ee% @ !ee% :0

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!ee% :: !ee% :

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MA)E ,EMA)E

E4erci$e Ioo$ Ireat Ioo$ Ireat

)ean !ei"ht l#$5 :.@

SBuat l#$5 229 306 382 115 191 306 1.5

'ench 9re$$ l#$5 191 229 306 76 115 153 1.25

Deali(t l#$5 229 306 420 153 229 306 1.5

76 122 153 31 46 69 0.5

)e" 9re$$ l#$5 298 519 726 130 260 321 1.95

153 199 229 46 76 99 1

EF 'ice2 Curl l#$5 61 99 130 31 53 61 0.4

S%ull Cru$her l#$5 53 84 107 23 31 38 0.35

9u$h-u2$ uantity5 30 60 90 5 25 50 30

Di2$ uantity5 20 40 60 1 15 30 20

9ull-u2$ uantity5 10 20 30 1 5 12 10

El#o; 9lan% ti7e5 130 300 500 130 300 500 130

)ean !ei"ht %"5 8@.30

SBuat %"5 104 139 173 52 87 139 1.5

'ench 9re$$ %"5 87 104 139 35 52 69 1.25

Deali(t %"5 104 139 191 69 104 139 1.5

35 55 69 14 21 31 0.5

)e" 9re$$ %"5 135 236 329 59 118 146 1.95

1 :>1 'ent Over *o; %"5 69 90 104 21 35 45 1

EF 'ice2 Curl %"5 28 45 59 14 24 28 0.4

S%ull Cru$her %"5 24 38 49 10 14 17 0.35

9u$h-u2$ uantity5 30 60 90 5 25 50 30

Di2$ uantity5 20 40 60 1 15 30 20

 

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Stanin" Military 9re$$l#$5

1 :>1 'ent Over *o;l#$5

Stanin" Military 9re$$%"5

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9ull-u2$ uantity5 10 20 30 1 5 12 10

El#o; 9lan% ti7e5 130 300 500 130 300 500 130

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MA)E ,EMA)E Note All li(t$ are one ;ith (ree ;ei"ht$/ "o

They are all (or a one-re2 7a4 unle$$ other;

Ioo$ Ireat Ioo$ Ireat I( #oth a ;ei"ht an a #oy;ei"ht level are

2 2.5 0.75 1.25 2

1.5 2 0.5 0.75 1

2 2.75 1 1.5 2

0.8 1 0.2 0.3 0.45

3.4 4.75 0.85 1.7 2.1

1.3 1.5 0.3 0.5 0.65

0.65 0.85 0.2 0.35 0.4

0.55 0.7 0.15 0.2 0.25

60 90 5 25 50

40 60 1 15 30

20 30 1 5 12

300 500 130 300 500

2 2.5 0.75 1.25 2

1.5 2 0.5 0.75 1

2 2.75 1 1.5 2

0.8 1 0.2 0.3 0.45

3.4 4.75 0.85 1.7 2.1

1.3 1.5 0.3 0.5 0.65

0.65 0.85 0.2 0.35 0.4

0.55 0.7 0.15 0.2 0.25

60 90 5 25 50

40 60 1 15 30

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20 30 1 5 12

300 500 130 300 500

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  (or7/ no $u22ortive "ear other than a #elt/ an ru" (ree.

i$e note/ an the ;ei"ht o( the #ar i$ inclue in all o( the e4erci$e$ ;hen a22lica#le.

iven/ you 7ay u$e ;hichever nu7#er i$ li"hter (or you.

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