[record your key lifts in this section]

Exercise

Incline Barbell Bench Press

Shoulder Press

Weighted Pull-Ups/Chin-Ups

Curl

Weighted Dips

Bulgarian Split Squat/Pistol Squats

[insert custom exercise]

[insert custom exercise]

You can refer to the Kinobody Standards Section to see

Kinobody AFL Standards.
this section] Lifts (modify exercises as required)

[insert date here] ex. 17.04.15

[input weight x reps] ex. 160 x 5

Squats

ody Standards Section to see how close your are to achieving the
equired)

ing the
[record your measurements in this section]

Measurement

Weight

Mid Waist (belly button)

Lower Waist (2 inches below navel)

Chest

Shoulders

Right Bicep (flexed)

Left Bicep (flexed)

Height
in this section] Measurements (modify measurements as

[insert date here] ex. 17.04.15

[input measurement] ex. 165lbs

ex. 31"
asurements as required)
[Input "Target Body Weight" into the calculator below]

Target Body Weight:

67.00

Calories

Protein

Carbs

Fat

Refeed Day (ex. Friday)

Calories

Protein

Carbs

Fat

Instructions
Input your target body weight into the calculator abo
calculated for you automatically. Make sure you reco
you wish to change your current calories (refer to the
simply input those new calories into the next calorie
automatically. Again record the date above it.
Instructions
Input your target body weight into the calculator abo
calculated for you automatically. Make sure you reco
you wish to change your current calories (refer to the
simply input those new calories into the next calorie
automatically. Again record the date above it.

NOTE These calories do not include your two serving

o the calculator below] Calories & Macros

200.00

[insert date here] ex. 14.04.15

2000

175 0 0

175 0 0

67 0 0

[insert date here] ex. 17.04.15

2600 600 600

175 0 0

290 115 115

82 15 15

weight into the calculator above. Your calories and macros will be
matically. Make sure you record the date that you start above it. If
r current calories (refer to the "AFL Main manual for how much")
calories into the next calorie box and your macros will be calculated
ord the date above it.
weight into the calculator above. Your calories and macros will be
matically. Make sure you record the date that you start above it. If
r current calories (refer to the "AFL Main manual for how much")
calories into the next calorie box and your macros will be calculated
ord the date above it.

not include your two servings of fruit.

 0 0

0 0

0 0

600 600

0 0

115 115

15 15

will be
ve it. If
uch")
alculated
will be
ve it. If
uch")
alculated
 Instructions
In this section you'll find the Kinobody AFL Stre
height and your current bodyweight into the bo
calculate Strength and waist standards specific

Body Weight (lbs)

Key Lifts Strength Standard

Incline Barbell Bench Press x 5

Pull-Up (Weight attached) x 5

Bulgarian Split Squat (per hand) x 5

Waist Standard (Belly button)

 Kinobody Standards

nd the Kinobody AFL Strength and waist standards. Simply input your
nt bodyweight into the box below and the table will automatically
d waist standards specific to you.

200.00 Height (inches)

Decent Good Great

210 240 270

40 70 100

40 60 80

Decent Good Great

33.8 33.1 32.4

 input your
atically

72.00

Godlike

300

130

100

Godlike

31.7