KETOGAINS Daily Macronutrient Calculator v1.

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

Calories Without Exercise

Lose fat
Maintain Weight

20.0%
5.0%

1,724

Protein Ratio

Macronutrients
Protein

1.00

2,155

TDEE*

2,155

Typical desk job

Minutes

Other

1,874

Description of your activity (this should not include exercise)

Activity
Cardio

Calorie deficit

61.74

BMR + TEF

Total Burnt Calories

Maintenance with
excercise

2,155

0
0
0

Diet Type

Lose fat

Calories With Exercise

Maintain Weight

Gain muscle

Ketogenic

1,724

2,155

2,263

Low Carb

Carbs
Fat

Macro Grams

kcal per gram

Daily Calories

136
25
95

4
4
9

544
100
855
1,499

36%
7%
57%
100%

KETOGAINS Daily Macronutrient Calculator v2.0 - Katch McCardle

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

Description of your activity (this should not include exercise)

Minutes

Exercise Info
kcal Burnt x min

90.0
30.0
0.0

4.0
6.0
0.0

TDEE*

2,096

Typical desk job

Maintenance with
excercise

Total Burnt Calories

360

2,636

180
0
540

Calories Without Exercise

Lose fat
Maintain Weight

Lose fat

Calories With Exercise

Maintain Weight

Gain muscle

2,109

2,636

2,768

20.0%
5.0%

1,677

2,096

Protein Ratio

Macronutrients

Macro Grams

kcal per gram

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

SKINFOLD SITES LINK

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%

STRENGTH STANDARDS (according to

LBM)
MALE
Exercise

Decen
Good
t

Lean Weight (lbs)

FEMALE
Great

Decen
Good
t

Great

136.12

Squat (lbs)

204

272

340

102

170

272

Bench Press (lbs)

170

204

272

68

102

136

Deadlift (lbs)

204

272

374

136

204

272

68

109

136

27

41

61

Leg Press (lbs)

265

463

647

116

231

286

45 1/4 Bent Over Row

(lbs)

136

177

204

41

68

88

EZ Bicep Curl (lbs)

54

88

116

27

48

54

Skull Crusher (lbs)

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

Elbow Plank (time)

1:30

3:00

5:00

1:30

3:00

5:00

Standing Military Press

(lbs)

Lean Weight (kg)

59.59

Squat (kg)

89

119

149

45

74

119

Bench Press (kg)

74

89

119

30

45

60

Deadlift (kg)

89

119

164

60

89

119

Standing Military Press

(kg)

30

48

60

12

18

27

116

203

283

51

101

125

45 1/4 Bent Over Row

(kg)

60

77

89

18

30

39

EZ Bicep Curl (kg)

24

39

51

12

21

24

Skull Crusher (kg)

21

33

42

12

15

Push-ups (Quantity)

30

60

90

25

50

Dips (Quantity)

20

40

60

15

30

Leg Press (kg)

Pull-ups (Quantity)

10

20

30

12

Elbow Plank (time)

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

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

They are all for a one-rep max unless otherwise
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.

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.

Jason Blaha Modified 5x5 Ice Cream Fitness 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

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

t. If you fail the

rogress. Reset

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

or the 3x8 sets.

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

Week 10 Week 11 Week 12

Week 10 Week 11 Week 12

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