rlfud3119/kecalcko

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1. I want to build huge muscles. How much muscle can I build within a year?

2. Years of Proper Training

3. Potential Rate of Muscle Gain (Per Year)

4. 20-25 lbs (2 lbs per month)

5. 10-12 lbs (1 lb per month)

6. 5-6 lbs (0.5 lb per month)

7. 2-3 lbs (negligible per month)

8. I want to lose fat. How much can I safely lose per week so as to minimize muscle loss?

9. Bodyfat % (male / female)

10. Fat Loss (per week)

11. Body Composition

12. Set your current weight, in pounds or kilograms, and your bodyfat percentage.

13. How to visually estimate bodyfat

14. Bodyfat

15. Lean lbs

16. Lean kg

17. BMR, TEF (Thermic Effect of Food /\ TEF is calculated at a baseline of 10%, some adjustmements may be needed according to each individual.)

18. Activity Level (not counting exercise) (Basal Metabolic Rate /\ Calculated using the Katch McCardle formula.)

19. Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually.

20. Multipliers for activities are taken from Chapter 8 of

21. Advanced Nutrition and Human Metabolism, 5th Edition

22. Sedentary - Typical desk job / Sitting most of the day

23. Active - Walking around a good amount, retail jobs

24. Active - Walking constantly in a fast paced environment, waiting tables

25. Active - Very labor intensive, construction workers

26. Custom - I'll set my TDEE manually (Set this information in the 'Daily Exercise Info' section and follow the calories under 'Daily calories with exercise)

27. Daily Calories

28. Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain.

29. Calorie Goal

30. Lose Fat

31. Maintain

32. Gain Muscle

33. Calorie Deficit

34. Calorie Surplus

35. Calories without Exercise

36. Maintain Weight

37. Calories with Exercise

38. Daily Exercise Info

39. If needed, set your exercise information for those days that you will be exercising.

40. Click here for Kcal / min calculations. This will allow you to compare calorie limits on those days that you exercise against those that you don't.

41. Activity

42. Minutes

43. Kcal burned / min

44. Total Kcal burned

45. Cardio

46. Other

47. Daily Macros

48. Adjust your protein ratio

49. To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur.

50. To gain muscle, the protein ratio should be between 0.8 to 1.2.

51. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee.

52. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g

53. It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET.

54. remember to include net carbs consumed on Macro Grams.

55. Protein Ratio (Number of grams per lb of lean body mass. Recommendation is 1.)

56. Macronutrients

57. Macro Grams

58. Kcal per gram

59. Daily Calories

60. Daily

61. Protein

62. Ketogains Recommended (1.0g protein / Lean Lb Bodyweight)

63. Net Carbs (Net Carbs = Total Carbs - Fiber.)