Excercise PoolDAYBODY AREAMUSCLES WORKEDEQUIPMENTEXERCISESETSREPETITIONSWEIGHT USEDVIDEOLegsQuadriceps, Calves, Glutes, Hamstrings, Lower BackBarbellBarbell Squatshttp://www.bodybuilding.com/exercises/detail/view/name/barbell-squatLegsQuadriceps, Calves, Glutes, Hamstrings, Lower BackDumbbell / KettlebellDumbbell Squatshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squatLegsQuadriceps, Calves, GlutesDumbbell / KettlebellFront Squats With Kettlebellshttp://www.bodybuilding.com/exercises/detail/view/name/front-squats-with-two-kettlebellsLegsQuadriceps, Calves, Glutes, HamstringsDumbbell / KettlebellDumbbell Step Upshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-step-upsLegsQuadricepsMachineLeg Extensionshttp://www.bodybuilding.com/exercises/detail/view/name/leg-extensionsLegsQuadriceps, Calves, Glutes, Hamstrings, Lower BackMachineSmith Machine Squathttp://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squatLegsCalves, Glutes, HamstringsMachineChair Squathttp://www.bodybuilding.com/exercises/detail/view/name/chair-squatShouldersAnterior DeltoidDumbbell / KettlebellArnold Presshttp://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-pressShouldersMedial Deltoid, Posterior DeltoidDumbbell / KettlebellOne Arm Side Lateral Risehttp://www.bodybuilding.com/exercises/detail/view/name/one-arm-side-lateralsShouldersAnterior DeltoidDumbbell / KettlebellDumbbell Shoulder Presshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-pressShouldersAnterior Deltoid, Chest, TricepsBarbellBarbell Shoulder Presshttp://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-pressShouldersTrapsDumbbell / KettlebellDumbbell Shrughttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrugShouldersAnterior Deltoid, TricepsMachineSmith Machine Over Head Presshttp://www.bodybuilding.com/exercises/detail/view/name/smith-machine-overhead-shoulder-pressShouldersPosterior DeltoidDumbbell / KettlebellSeated Bent-Over Rear Delt Raisehttp://www.bodybuilding.com/exercises/detail/view/name/seated-bent-over-rear-delt-raiseBackLats, Biceps, Middle Back,MachineWide-Grip Lat Pulldownhttp://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldownBackMiddle Back, Biceps, LatsDumbbell / KettlebellOne-Arm Kettlebell Rowhttp://www.bodybuilding.com/exercises/detail/view/name/one-arm-kettlebell-rowBackMiddle Back, Biceps, LatsDumbbell / KettlebellTwo-Arm Kettlebell Rowhttp://www.bodybuilding.com/exercises/detail/view/name/two-arm-kettlebell-rowBackMiddle Back, Biceps, Lats, ShouldersMachineSmith Machine Bent Over Rowhttp://www.bodybuilding.com/exercises/detail/view/name/smith-machine-bent-over-rowBackMiddle Back, Biceps, Lats, ShouldersBarbellBent Over Barbell Rowhttp://www.bodybuilding.com/exercises/detail/view/name/bent-over-barbell-rowBackLower Back, Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, TrapsBarbellBarbell Deadlithttp://www.bodybuilding.com/exercises/detail/view/name/barbell-deadliftChestWhole Chest, Shoulders, TricepsMachine / BarbellBarbell Bench Presshttp://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-gripChestUpper Chest, Shoulders, TricepsMachine / BarbellBarbell Incline Bench Presshttp://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-gripChestTriceps, Inner Chest, ShouldersMachine / BarbellClose-Grip Barbell Bench Presshttp://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-pressChestWhole Chest, Shoulders, TricepsDumbbell / KettlebellDumbbell Bench Presshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-pressChestWhole Chest, Lats, Shoulders, TricepsDumbbell / KettlebellStraight-Arm Dumbbell Pulloverhttp://www.bodybuilding.com/exercises/detail/view/name/straight-arm-dumbbell-pulloverChestWhole ChestDumbbell / KettlebellDumbbell Flyshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyesChestWhole Chest, Abdominals, Shoulders, TricepsBar / MachineIncline Push-Up Widehttp://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-wideArmsBiceps, ForearmsDumbbell / KettlebellCross Body Hammer Curlhttp://www.bodybuilding.com/exercises/detail/view/name/cross-body-hammer-curlArmsBiceps, ForearmsDumbbell / KettlebellArnold Style Concentration Curlhttp://www.bodybuilding.com/exercises/detail/view/name/standing-concentration-curlArmsBiceps, ForearmsEZ BarClose-Grip EZ Bar Curlhttp://www.bodybuilding.com/exercises/detail/view/name/close-grip-ez-bar-curlArmsBiceps, ForearmsDumbbell / KettlebellStanding Inner-Biceps Curlhttp://www.bodybuilding.com/exercises/detail/view/name/standing-inner-biceps-curlArmsTriceps, Chest, ShouldersDumbbell / KettlebellStanding One-Arm Dumbbell Triceps Extensionhttp://www.bodybuilding.com/exercises/detail/view/name/standing-one-arm-dumbbell-triceps-extensionArmsTricepsDumbbell / KettlebellStanding Bent-Over Two-Arm Dumbbell Triceps Extensionhttp://www.bodybuilding.com/exercises/detail/view/name/standing-bent-over-two-arm-dumbbell-triceps-extensionArmsTriceps, ShouldersEZ BarStanding Overhead Barbell Triceps Extensionhttp://www.bodybuilding.com/exercises/detail/view/name/standing-overhead-barbell-triceps-extensionCore / AbsAbdominalsBodyPlankhttp://www.bodybuilding.com/exercises/detail/view/name/plankCore / AbsAbdominalsBodyStomach Vacuumhttp://www.bodybuilding.com/exercises/detail/view/name/stomach-vacuumCore / AbsAbdominalsBody / PlateWeighted Cruncheshttp://www.bodybuilding.com/exercises/detail/view/name/weighted-crunchesCore / AbsAbdominals, Lower BackBody / PlateRussian Twisthttp://www.bodybuilding.com/exercises/detail/view/name/russian-twist

http://www.bodybuilding.com/exercises/detail/view/name/front-squats-with-two-kettlebellshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squathttp://www.bodybuilding.com/exercises/detail/view/name/barbell-squathttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-step-upshttp://www.bodybuilding.com/exercises/detail/view/name/leg-extensionshttp://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squathttp://www.bodybuilding.com/exercises/detail/view/name/chair-squathttp://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-presshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-presshttp://www.bodybuilding.com/exercises/detail/view/name/barbell-shoulder-presshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrughttp://www.bodybuilding.com/exercises/detail/view/name/smith-machine-overhead-shoulder-presshttp://www.bodybuilding.com/exercises/detail/view/name/wide-grip-lat-pulldownhttp://www.bodybuilding.com/exercises/detail/view/name/two-arm-kettlebell-rowhttp://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlifthttp://www.bodybuilding.com/exercises/detail/view/name/barbell-incline-bench-press-medium-griphttp://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-presshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-presshttp://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyeshttp://www.bodybuilding.com/exercises/detail/view/name/incline-push-up-widehttp://www.bodybuilding.com/exercises/detail/view/name/plankhttp://www.bodybuilding.com/exercises/detail/view/name/stomach-vacuumhttp://www.bodybuilding.com/exercises/detail/view/name/weighted-cruncheshttp://www.bodybuilding.com/exercises/detail/view/name/russian-twisthttp://www.bodybuilding.com/exercises/detail/view/name/cross-body-hammer-curlhttp://www.bodybuilding.com/exercises/detail/view/name/close-grip-ez-bar-curlhttp://www.bodybuilding.com/exercises/detail/view/name/standing-concentration-curlhttp://www.bodybuilding.com/exercises/detail/view/name/standing-one-arm-dumbbell-triceps-extensionhttp://www.bodybuilding.com/exercises/detail/view/name/standing-bent-over-two-arm-dumbbell-triceps-extensionhttp://www.bodybuilding.com/exercises/detail/view/name/standing-overhead-barbell-triceps-extension

Macros and KcalsKETOGAINS Daily Macronutrient Calculator v3.1 - Katch McCardleMade by darthluiggiwww.reddit.com/r/ketogainsPlease follow the instructions at the bottom1Total Weightlbs.kg% Bodyfat0.000.000.000.000.00Lean WeightBMR + TEFNet lbs.Net kg.BMR*TEF*0.000.00370374072Activity LevelDescription of your activity (this should not include exercise)TDEE*SedentaryTypical desk job468CustomI'll set my activity /exercise level manually4071.2SedentaryTypical desk job4681.3Lightly ActiveWalking around a good amount, retail jobs5291.5Moderately ActiveWalking constantly in a fast paced environment, waiting tables6111.7Vigorously ActiveVery labor intensive, construction workers6922.0Extremely ActiveProfessional athlete8143Exercise InfoMaintenance with excerciseI want to build huge muscles. How much muscle can I build within A YEAR?ActivityMinuteskcal Burnt x minTotal Burnt CaloriesYears of Proper TrainingPotential Rate of Muscle Gain PER YEARWeights0.04.00468120-25 pounds (2 pounds per month)Cardio0.06.00210-12 pounds (1 pound per month)Other0.00.0035-6 pounds (0.5 pound per month)04+2-3 pounds (not worth calculating)4Calories Without ExerciseCalories With ExerciseI want to lose fat. How much can I safely lose PER WEEK as to minimize muscle loss?%Lose fatMaintain WeightLose fatMaintain WeightGain muscleBody Fat %Fat Loss PER WEEKCalorie deficit20.0%37446837446846818-19%-1.7 lb/weekCalorie surplus0.0%15-17%-1.5 lb/week12-14%-1.3 lb/week09-11%-1.0 lb/week5Protein RatioMacronutrientsMacro Gramskcal per gramDaily Calories%