Warmups

Bodyweight
(y/n) Sets Rep Range Target Weight 1
Monday
Deadlifts n 2 4-5
Overhead Press n 1 6-8
Rest 5 Minutes
Weighted Chinups y 2 4-6
Chest-Supported Neutral Rows n 2 6-8
Close-Grip Chins y 1 6-10

Wednesday
Bench Press n 2 6-8
Rest 5 Minutes
Incline DB Bench n 2 6-8
Rest 5 Minutes
Barbell Curl n 2 6-8
alternated with (90s)
Pushdowns n 2 6-8

Friday
Squats n 2 6-8
Rest 5 Minutes
Leg Curl n 2 6-8
alternated with (90s)
Leg Extension n 2 6-8
Seated Calf-Raise n 1 12-16
Cable Crunches n 1 8-10 0 0
Warmups Workset

2 3 1 2 3 Estimated Max

0 0 - 0
0 - - 0
- - -
0 -20.1 - 0
0 0 - 0
0 - - 0
-
-
0 0 - 0
- - -
0 0 - 0
- - -
0 80 - 0
- - -
0 80 - 0
- - -
- - -
0 0 - 0
- - -
0 0 - 0
- - -
0 0 - 0
0 - - 0
0 0 0 - - 0
Goal Fat loss
Body weight, lbs 201
Body weight, kg 91.3636363636
Maintenance, kcal, average 2649.5454545455

Workout (weights only) M/W/F

Additional Expenditure 100
Total kcal 2650 kcal grams
Carbs (%) 40% 1060 265
Protein (%) 45% 1193 298
Fat (%) 15% 398 44

Rest Day A T/R

Additional Expenditure 224 45 minute brisk walk
Total kcal 2015 kcal grams
Carbs (%) 20% 403 101
Protein (%) 55% 1108 277
Fat (%) 25% 504 56

Rest Day B S/S

Additional Expenditure 298 60 minute brisk walk
Total kcal 2015 kcal grams
Carbs (%) 20% 403 101
Protein (%) 55% 1108 277
Fat (%) 25% 504 56

Preliminary prognosis
Maintenance/Week 18546.8181818182
Calories Ingested/Week 16010
Caloric Expenditure/Week 1344
Caloric Deficit/Week 3880.82
Fat loss/week (lbs) 1.11
Fat loss/week (kg) 0.50
Date Bodyweight Average Pec Ab Thigh 3-Site %
8-Jun 201 Start
9-Jun 201
10-Jun 201
11-Jun 201
12-Jun 201
13-Jun 201
14-Jun 201
15-Jun 201
16-Jun 201
17-Jun 201
18-Jun 201
19-Jun 201
20-Jun 201
21-Jun 201
22-Jun 201
23-Jun 201
24-Jun 201
25-Jun 201
26-Jun 201
27-Jun 201
28-Jun 201
29-Jun 201
30-Jun 201
1-Jul 201
2-Jul 201
3-Jul 201
4-Jul 201
5-Jul 201
6-Jul 201
7-Jul 201
8-Jul 201