Professional Documents
Culture Documents
9 - Katch McCardle
Made by darthluiggi
Please follow the instructions at the bottom
www.reddit.com/r/ketogains
Total Weight
lbs.
kg
% Bodyfat
164.0
74.4
17.0
Lean Weight
Net lbs.
Net kg.
BMR*
TEF*
136.12
1,704
170
Activity Level
Sedentary
Exercise Info
kcal Burnt x min
Weights
0.0
0.0
0.0
0.0
0.0
0.0
4
%
Calorie surplus
20.0%
5.0%
1,724
Protein Ratio
Macronutrients
Protein
1.00
2,155
TDEE*
2,155
Minutes
Other
1,874
Activity
Cardio
Calorie deficit
61.74
BMR + TEF
Maintenance with
excercise
2,155
0
0
0
Diet Type
Lose fat
Gain muscle
Ketogenic
1,724
2,155
2,263
Low Carb
Carbs
Fat
Macro Grams
Daily Calories
136
25
95
4
4
9
544
100
855
1,499
36%
7%
57%
100%
Made by darthluiggi
Please follow the instructions at the bottom
www.reddit.com/r/ketogains
Total Weight
lbs.
kg
% Bodyfat
164.0
71.8
17.0
Lean Weight
Net lbs.
Net kg.
BMR*
TEF*
136.12
1,657
166
Activity Level
Sedentary
3
Activity
Weights
Cardio
Other
4
%
Calorie deficit
Calorie surplus
59.59
BMR + TEF
1,823
Minutes
Exercise Info
kcal Burnt x min
90.0
30.0
0.0
4.0
6.0
0.0
TDEE*
2,096
Maintenance with
excercise
2,636
180
0
540
Lose fat
Gain muscle
2,109
2,636
2,768
20.0%
5.0%
1,677
2,096
Protein Ratio
Macronutrients
Macro Grams
Daily Calories
0.80
Protein
109
25
162
4
4
9
436
100
1,458
1,994
22%
5%
73%
100%
Carbs
Fat
NAME
eMail
AGE
DATE
WEIGHT (kg or lb)
MEASURES (inches or
cm)
Chest
Shoulder
Arms
Forearms
Hip
Waist
Thighs
Calves
Flexed? (yes / no)
BF% (Caliper measures)
Triceps
Pectoral
Midaxilla
Subscapula
Abdomen
Suprailiac
Thig (Quadriceps)
Place results in link HERE
Pictures (Imgur)
Front
Side
Back
DarthLuiggi:
Check links on each
part for how to correctly
measure skinfolds
DarthLuiggi:
Take pictures and load
them on Imgur, copy
link here.
DarthLuiggi:
Place results fr
here for your B
DarthLuiggi:
Place results from link
here for your BF%
Decen
Good
t
FEMALE
Great
Decen
Good
t
Great
136.12
Squat (lbs)
204
272
340
102
170
272
170
204
272
68
102
136
Deadlift (lbs)
204
272
374
136
204
272
68
109
136
27
41
61
265
463
647
116
231
286
136
177
204
41
68
88
54
88
116
27
48
54
48
75
95
20
27
34
Push-ups (Quantity)
30
60
90
25
50
Dips (Quantity)
20
40
60
15
30
Pull-ups (Quantity)
10
20
30
12
1:30
3:00
5:00
1:30
3:00
5:00
59.59
Squat (kg)
89
119
149
45
74
119
74
89
119
30
45
60
Deadlift (kg)
89
119
164
60
89
119
30
48
60
12
18
27
116
203
283
51
101
125
60
77
89
18
30
39
24
39
51
12
21
24
21
33
42
12
15
Push-ups (Quantity)
30
60
90
25
50
Dips (Quantity)
20
40
60
15
30
Pull-ups (Quantity)
10
20
30
12
1:30
3:00
5:00
1:30
3:00
5:00
MALE
Decen
Good
t
FEMALE
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
20
40
60
15
30
DarthLuiggi:
Your weight linked from
your Macros and Kcals
page.
DarthLuiggi:
Your weight linked from
your Macros and Kcals
page.
10
20
30
12
1:30
3:00
5:00
1:30
3:00
5:00
with free weights, good form, no supportive gear other than a belt, and drug free.
p max unless otherwise noted, and the weight of the bar is included in all of the exercises when applicable.
odyweight level are given, you may use whichever number is lighter for you.
s when applicable.
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
Squats
Bench Press
Bent Over Row
Barbell Shrugs
Triceps Extensions
Standing Barbell Curls
Hyperextensions with Plate
Cable Crunches
Equipment
Muscle
Sets
Barbell
Barbell
Barbell
Barbell
Barbell
Barbell
Bodyweight
Cable
Legs
Chest
Back
Traps
Triceps
Biceps
Lower Back
Abs / Core
5
5
5
3
3
3
3
3
Equipment
Muscle
Sets
Barbell
Barbell
Barbell
Barbell
Barbell
Barbell
Cable
Legs
Back
Shoulders
Back
Triceps
Biceps
Abs / Core
5
1
5
5
3
3
3
Workout B
Exercise
Squats
Deadlift
Standing Barbell Press
Bent Over Row (10% lighter than Workout A)
Close Grip Bench Press
Standing Barbell Curls
Cable Crunches
Program FAQ
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?
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 get 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.
Week 0
Reps
5
5
5
8
8
8
10
10
Weight lifted
Body
Body
Body
Body
Body
Body
Body
Body
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Week 0
Reps
5
5
5
5
8
8
10
Weight lifted
Body
Body
Body
Body
Body
Body
Body
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Week 1
Week 2
Week 3
Week 4
Week 5
47.5
37.5
37.5
37.5
36
15
15
36
40
40
30
47.5
36
15
15
36
50
45
47.5
55
36
17.5
20
42
55
37.5
50
57.5
36
20
20
42
62.5
45
50
62.5
36
20
20
48
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Week 1
Week 2
Week 3
Week 4
Week 5
47.5
47.5
27.5
37.5
27.5
15
36
40
62.5
27.5
37.5
30
17.5
36
47.5
67.5
27.5
42.5
32.5
17.5
42
57.5
82.5
27.5
47.5
35
20
42
62.5
87.5
30
47.5
37.5
20
48
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Week 6
Week 7
Week 8
67.5
50
52.5
65
42
22.5
20
54
72.5
52.5
55
65
42
20
20
54
77.5
55
57.5
67.5
48
20
20
60
Weight
lifted
Weight
lifted
Weight
lifted
Week 9
Weight
lifted
Week 6
Week 7
Week 8
Week 9
70
97.5
32.5
50
47.5
20
54
75
97.5
35
50
47.5
20
60
80
102.5
35
52.5
47.5
22.5
72
82.5
107.5
37.5
52.5
47.5
22.5
72
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted
Weight
lifted