Other Info

20
190
70

Your Age
Your Weight (lbs)
Your Height (inches)

200 Your Max HR

27.26 Your BMI
95.00 Suggested Sedentary Lifestyle Water Intake (oz)
142.50 Suggested Active Lifestyle Water Intake (oz)

How to use: Just input your Age, Weight (in lbs) and your Height (in inches).

Beats/Minute
Min
Max
Light Exercise (50-60%)
Maintain Healthy Heart/Get Fit
100
120
Weight Management (60-70%)
Lose Weight/ Burn Fat
120
140
Aerobic Base Building (70-80%)
Increase Stamina Aerobic Endurance 140
160
Optimal Conditioning (80-90%)
Maintain Excellent Fitness Condition 160
180
Elite Athlete (90-100%)
Maintain Superb Athletic Condition
180
200
Ideal For (% Max HR)

Desired benefit

Recommended Water Intake/Day

Lifestyle
Ounces Cups
Liter
Sedentary
95.00
11.87
2.81
Active
142.50 17.81
4.21

Gallon
0.74
1.11

Exercise
Squat
Bench
Deadlift

1rm
175
130
240

90%
157.5
117
216

80%
140
104
192

70%
122.5
91
168

60%
105
78
144

50%
87.5
65
120

CHEST

Squat

INCLINE DB PRESS

DECLINE BENCH PRESS

INCLINE DB FLIES

CABLE FLIES + PUSH UPS

DIPS + PEC DECK

Week 1
Weight
Rep
100kg
8
110kg
5
110kg
5
110kg
5
110kg
5
110kg
5

Week 2
Weight
Rep
100
8
110
6
110
6
110
6
110
6
110
6

Week 5
Weight
Rep

Week 7
Weight
Rep

Week 9
Weight
Rep

Week 11
Weight
Rep

Day 2:

DEADLIFTS

Week 1
Weight
Reps
140kg
10
180
6
180
6
200
3

BARBELL ROWS

AR ROWS

LAT PULLDOWNS

CABLE ROWS
INCLINE BENCH ROW

20

Week 3
Weight
Reps

Week 5
Weight
Reps

Week 7
Weight
Reps

Week 9
Weight
Reps

Week 11
Weight
Reps

WEDNESDAY - LEGS & BICEPS

BACK SQUAT

FRONT SQUAT

bg

LUNGES

Week 1
Weight
Rep
60
10
100
10
120
8
130
5
140
6
140
6
140
6
150
4
60
10
80
10
100
6
120
1
60
1
20
25
30
40
20
25
30
40

20
20
10
10
20
20
10
10

Week 2
Weight
Rep

Week 3
Weight
Rep

Week 7
Weight

Week 7
Rep

Week 9
Weight
Rep

Week 11
Weight
Rep

Day 4:
Week 1
Distance
Time

Week 3
Distance
Time

Week 5
Distance
Time

Week 7
Distance
Time

Week 2
Distance
Time

Week 4
Distance
Time

Week 6
Distance
Time

Week 8
Distance
Time

Cardio

Cardio
How to use:

Just fill in the areas with your own data!

Week 9
Distance
Time

Week 11
Distance
Time

Week 10
Distance
Time

Week 12
Distance
Time

Compounds

Squat

Week 1
Weight
Rep
140kg
5
3
150kg
3
150kg
3
150kg
3
150kg
3
150kg

Bench Press

100kg
110kg
110kg
110kg
110kg
110kg

6
5
5
5
5
5

Barbell Row

100kg
110kg
110kg
110kg
110kg
110kg

6
5
5
5
5
5

Weighted Dips

20kg
20kg
20kg
20kg
20kg

8
8
8
8
8

Rope Extensions

12 + Bonus
12 + Bonus
12 + Bonus
12 + Bonus
12 + Bonus

Single Arm Rope Extensions

12 + Bonus
12 + Bonus
12 + Bonus
12 + Bonus
12 + Bonus

Week 2
Weight
Rep

Week 5
Weight
Rep

Week 7
Weight

Week 7
Rep

Week 9
Weight
Rep

Week 11
Weight
Rep

Strength

Squat

Bench Press

Pause Deadlifts

Tricep Dips

12/5/2015
Weight
Rep
140
5
140
5
140
5
150
5
150
5
100
8
112.5
3
112.5
3
112.5
3
112.5
3
112.5
3
140
8
140
8
140
8
20
12
40
8
40
8
40
8

12/7/2015
Weight
Rep
100
8
140
5
150
5
150
5
150
5
100
8
112.5
5
112.5
5
112.5
5
112.5
5
112.5
5

09/12/201
Weight
Rep

12/11/2015
Weight
Rep

13/12/21051
Weight
Rep

12/15/2015
Weight
Rep

Body Fat Tracking Chart

A

(MM/DD/YR)

Weight
(kg)

% Body
Fat

10/19/15

87.00

12.00

Date

Week 1 - Day 1
2
3
4
5
6
7
Week 2 - Day 8
9
10
11
12
13
14
Week 3 - Day 15
16
17
18
19
20
21
Week 4 - Day 22
23
24
25
26
27
28
Week 5 - Day 29
30
31
32
33
34
35
Week 6 - Day 36
37
38
39
40
41
42
Week 7 - Day 43
44

C
(AxB)/100

D
A-C

F
100-E

G
(D/F)x100

Lean
Lean
Body Fat
Body
Weight
Fat (kg)
Body
% Goal Mass % Goal (kg)
Mass (kg)
Goal
10.44
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

76.56
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

10.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00

90.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00

85.07
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

45
46
47
48
49
Week 8 - Day 50
51
52
53
54
55
56
Week 9 - Day 57
58
59
60
61
62
63
Week 10 - Day 64
65
66
67
68
69
70
Week 11 - Day 71
72
73
74
75
76
77
Week 12 - Day 78
79
80
81
82
83
84

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00
15.00

How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. DO NOT change ANY of the values for the other columns.
How to find your Bodyfat %?
You may find some helpful info in this thread I started:
How do you check your Body Fat %?

85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00
85.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

Classification
Essential Fat
Athletes
Fitness
Acceptable
Obese

Women Men (%
(% fat)
fat)
10-12% 2-4%
14-20% 6-13%
21-24% 14-17%
25-31% 18-25%
> 32% > 25%

H
A-G
Weight
Loss
Goal of
Fat (kg)
1.93
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00
0.00

Suggested Calorie Intake

Cutting Phase
Maintenance Phase
Bulking Phase

Calories/Kg
Min
Max
20
26
26
30
30
36

Your Weight

87

Total Calories/Day
Min
Max
1740
2262
2262
2610
2610
3132

Protein
Min
174
226
261

40%
Max
226
261
313

Carbs
Min
152
198
228

35%
Max
198
228
274

Fats
Min
48
63
73

25%
Max
63
73
87