Beige background = user editable

STEP 1 Enter your current body stats STEP 2 Your TDEE and macronutrient requirements
Body Stats Your Estimated Current TDEE is
Weights in Lb or Kg? Kg
1) Enter your starting date (double-click to select calendar) Your Target Daily Surplus
2) Enter your current weight * Kgs
3) Enter your estimated body fat (%) * % Here are Your Daily Calories/Macros:
4) Enter your goal weight change per week (-/+ Kg) -0.5 Kgs You need to eat:
Please fill out all items 2-4 above You need this many grams of protein:
You need this many grams of fat:
OPTIONAL Calculate your starting body fat % Disable You need this many grams of carbs:
Step 1: Enter your Gender Male *try to eat within the recommended macro
Step 2: Measurements in cm/in? Inch
Step 3: Enter your Height: in Reminder: Your calories, protein, fat & carbs will start being adjusted by the beginning of week 4.
Step 4: Enter your Waist Measurement: in Until then stick with your initial calories/macros values.
Step 5: Enter Your Neck Measurement: in

Your Estimated BF % is: %

STEP 3 Enter you calorie intake and weight (daily)

Week Stats Sat Sun Mon Tue Wed Thu Fri Avg. waist neck hip bf
Enter your height in Step 3 to calculate body fa
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 FAQs
Hide * Warnings? 0

variables
calories ###
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calories Acceptable Range*

grams
grams
grams
ecommended macro ranges, while hitting your total calorie goal.

nning of week 4. current estimated

ntial*3500)/# of days logged)
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new formula (with body fat)

current
Weight TDEE Current Entry?
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Summary
Week

12-Oct-20
19-Oct-20
26-Oct-20
02-Nov-20
09-Nov-20
16-Nov-20
23-Nov-20
30-Nov-20
07-Dec-20
14-Dec-20
21-Dec-20
 Actual
Average Average Month Goal Weight
weight/Kgs TDEE Weight Change
Change
#N/A #N/A Oct.-20 0.00 -2.00
#N/A #N/A Nov.-20 0.00 -2.00
#N/A #N/A Dec.-20 0.00 -2.00
#N/A #N/A
#N/A #N/A
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#N/A #N/A
 Upper
Flat R W R W R W R W R W R W R W R W R W
Dumbbell
Press w/ Pull
SETUps
1: 15
SET 2: 12
SET 3: 10
Incline
SET 4: 10
Machine
Press w/
Barbell
SET 1:Rows
15
SET 2: 12-15
SET 3: 12
Machine
SET 4: 10
Overhead
Press w/ Two
Hands Cable
SET 1: 15
Pulldowns
SET 2: 15
SET 3: 12
Dumbbell
SET 3: 10
Lateral Raises
w/ Bent Over
SETFlyes
1: 20
SET 2: 15
SET 3: 12
High
SETto4: Low
10
Cable Flies
w/
Skullcrushers
SET 1: 15
SET 2: 12
SETRope
3: 10
Pushdowns
w/ Power
SETShrugs
1: 15-20
SET 2: 12-15
SET 3: 10-12
R W R W R W R W R W R W R W R W R W R W
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 7.1.2019
R W R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
R W
 Lower
R W R W R W R W R W R W R W R W R W
Back Squat
SET 1: 15
SET 2: 12
SET 3: 10-12
SETSquat
4: 9-12
Machine
SET 1: 20
SET 2: 15
SET 3: 12
Leg
SET 4: 12-10
Extensions
w/ Leg Curls
SET 1: 15
SET 2: 12
Barbell Curls
SET 3: 10-12
w/ Barbell
Calf Raises
SET 1: 15
SET 2: 12
Incline Curls
SET 3: 10
w/ Dumbbell
Calf Raises
SET 1: 15
SET 2: 12
Machine
SET 3: 10
Preacher
Curls
SET 1: 8-12
SET 2: 8-12
SET 3: 8-12
R W R W R W R W R W R W R W R W R W R W
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 Push
Flat Bench R W R W R W R W R W R W R W R W R W
Press
SET 1: 20
SET 2: 15
SET 3: 12
Incline
SET 4: 10
Dumbbell
Press
SET 1: 15
SET 2: 12
SET 3: 10
Barbell
SET 4: 15
Shoulder
Press
SET 1: 15
SET 2: 12
SET 3: 10
SET 4: Raises
Lateral 10-12
(Cable)
SET 1: 20
SET 2: 15
SET 3: 12
Mid-Level
SET 4:
Cable 12
Flyes
w/ Face Pulls
SET 1: 15
SET 2: 12
Overhead
SET 3: 10
Rope
Extensions
SET 1: 20
SET 2: 15
SET 3: 12
SET 4: 12
Bar Triceps
Pushdowns
SET 1: 20
SET 2: 15
SET 3: 12
SET 4: 12
R W R W R W R W R W R W R W R W R W R W
R W R W R W R W R W R W R W R W R W R W
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R W
 Pull
R W R W R W R W R W R W R W R W R W
Deadlift
SET 1: 20
SET 2: 15
SET 3: 12
SET 4: 10
SET 5: 15
Barbell Rows
SET 1: 15
SET 2: 12-15
SET 3: 12
SET Seated
Cable 4: 10
Rows
SET 1: 15
SET 2: 12
SET 3: 10
Lat Pulldown
SET 1: 15
SET 2: 12-15
SET 3: 12
SET 4: Grip
Neutral 10
Lat Pulldown
SET 1: 15
SET 2: 12
SET 3: Arm
Straight 10
Pulldowns
SET 1: 15
SET 2: 12
SET 3: 10
Barbell
Shrugs
SET 1: 20
SET 2: 15
SET 3: 12
SET 4: 10
R W R W R W R W R W R W R W R W R W R W
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