Energy Balance

Daily Weight Weekly Averages Monthly Goals

Calculator
Weight/kCal
Date Weight Ending Weight TDEE Month Goal Method
Imperial
1/1/22 150.0 N/A January 150.0 Maintain Starting Weight 150.0

linktr.ee/bodyunbound
1/8/22 150.0 0 February 150.0 Maintain Ending Weight 153.0
1/15/22 150.0 0 March 150.0 Maintain How Long? 6 Weeks
1/22/22 150.0 0 April 150.0 Maintain Daily Balance 250
1/29/22 150.0 0 May 150.0 Maintain
2/5/22 150.0 0 June 150.0 Maintain Projected Weight
2/12/22 150.0 0 July 150.0 Maintain After 1 Month 155
2/19/22 150.0 0 August 150.0 Maintain After 3 Months 160
2/26/22 150.0 0 September 150.0 Maintain After 6 Months 166
3/5/22 150.0 0 October 150.0 Maintain After 12 Months 179
3/12/22 150.0 0 November 150.0 Maintain
3/19/22 150.0 0 December 150.0 Maintain
3/26/22 150.0 0
4/2/22 150.0 0
4/9/22 150.0 0
4/16/22 150.0 0
4/23/22 150.0 0
4/30/22 150.0 0
5/7/22 150.0 0
5/14/22 150.0 0
5/21/22 150.0 0
5/28/22 150.0 0
6/4/22 150.0 0
6/11/22 150.0 0
6/18/22 150.0 0
6/25/22 150.0 0
7/2/22 150.0 0
7/9/22 150.0 0
7/16/22 150.0 0
7/23/22 150.0 0
7/30/22 150.0 0
8/6/22 150.0 0
8/13/22 150.0 0
8/20/22 150.0 0
8/27/22 150.0 0
9/3/22 150.0 0
9/10/22 150.0 0
9/17/22 150.0 0
9/24/22 150.0 0
10/1/22 150.0 0
10/8/22 150.0 0
10/15/22 150.0 0
10/22/22 150.0 0
10/29/22 150.0 0
11/5/22 150.0 0
11/12/22 150.0 0
11/19/22 150.0 0
11/26/22 150.0 0
12/3/22 150.0 0
12/10/22 150.0 0
12/17/22 150.0 0
12/24/22 150.0 0
12/31/22 150.0 0
 Setup Week 1 Week 2 Week 3 Week 4
Exercise Log Sets Se Reps Reps
REST Kg Level Sets Reps Load 100%? Notes Level Sets Reps Load 100%? Notes Level Sets Reps Load 100%? Notes Level Sets Reps Load 100%? Notes Level
(Min) (Max) (Min) (Max)

Day 1
Exercise 1 3 5 8 12 100 5 Intermediate 2 3 8 100 Yes Intermediate 2 3 10 100 Yes Intermediate 2 3 12 100 Yes Intermediate 2 3 8 105 Intermediate 2
Exercise 2 3 --- --- --- --- 3 --- --- 3 --- --- 3 --- --- 3 --- ---
Exercise 3 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 4 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W
W W W W W W W W W
Exercise 5 S --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e
e e e e e e e e e
e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e
Exercise 6 --- --- --- --- --- e --- --- --- e --- --- --- e --- --- --- e --- --- --- e e e e e
t k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k
Exercise 7 u --- --- --- --- --- k --- --- --- k --- --- --- k --- --- --- k --- --- --- k k k k k

Exercise 8 p --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 4 4 4 5 5 5
1 2 3 4 5 6 7 8 9
0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2
Exercise 9 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 10 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 11 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 12 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Day 2
Exercise 1 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 2 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 3 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 4 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W
W W W W W W W W W
Exercise 5 S --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e
e e e e e e e e e
e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e
Exercise 6 --- --- --- --- --- e --- --- --- e --- --- --- e --- --- --- e --- --- --- e e e e e
t k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k
Exercise 7 u --- --- --- --- --- k --- --- --- k --- --- --- k --- --- --- k --- --- --- k k k k k

Exercise 8 p --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 4 4 4 5 5 5
1 2 3 4 5 6 7 8 9
0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2
Exercise 9 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 10 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 11 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Exercise 12 --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- ---
Day 3
Day 4
Day 5
Day 6
 Quick Stats v2.0

Current Stats Goal Stats

Imperial Imperial BMI Status &
Activity Multiplier
↓ ↓ FFMI + BF% Reference

linktr.ee/bodyunbound
Sex Male Sex Male
Age 25 Age 27.5 General (Non-Exercise) Activity BMI Status Normal Weight: 18-24.9
Height 70 Height 70 Lightly Active
Weight 170 Weight 200 Bodyfat Percentage
BF % 20 BF % 34 Muscle Strengthening Activity Description Males Females
LBM 136.0 LBM 132.0 4 hours/week Essential Fat 2-5 10-13
FM 34.0 FM 68.0 Very Lean 6-13 14-20
BMI 24.4 BMI 28.7 Aerobic (Cardio) Activity Fitness 14-17 21-24
FFMI 19.6 FFMI 19.1 2 hours/week Acceptable 18-24 25-31
Activity 1.7 Goals & Distance Excess Fat 25-29 32-39
Protein Med Protein Goal Steady Weight Gain Descriptions Risky 30+ 40+
Fat/Carbs Med Fats/Carbs
[1] TDEE 3206 • General Activity "None" - You are confined to a bed all day and aren't able to do anything else.
[1] TDEE 2996 [2] TDEE 3094 • General Activity "Sedentary" - You sit for most of the day, but move around for activities of daily
Fat Free
living.Mass Index
[1] kCal 3111 [1] Weeks 130.4 • General Activity "Lightly Active" - You're on your feet for several hoursDescription
per day standing or walking.
Males You probably
Femaleswalk around ~4000 steps per day.
[1] Protein 150 [2] Weeks 130.4 • General Activity "Moderately Active" - You are physically active for several hours
Skinnyper day, probably
17-18 averaging
14-15
6000 to 8000 steps. Besides walking you are
[1] Fat 140 Quick Conversions • General Activity "Very Active" - You are likely working a physically demanding job or doing an
Average 18-20
equivilent amount
15-16of activity while getting around 10,000 step
[1] Carbs 314 lbs to kg 200.00 • General Activity "Highly Active" - You rarely sit down, you're always doing something
Athletic physically
20-21active. You might
16-17walk/cycle/skate literally everywhere you
[2] TDEE 3162 90.70 Fitness Model 22-23 18-19
[2] kCal 3277 kg to lbs 100.00 • Muscle Strengthening Activites are those that challenge the muscles toBodybuilder
become bigger or stronger.
24-25 This could
20-22
be lifting weights or any other type of resista
[2] Protein 150 220.50 • Aerobic (Cardio) Activities are those that challenge the aerobic (cardiovascular) system to some capacity. You should be breathing harder during such activ
[2] Fat 149 inches to cm 70.00
[2] Carbs 335 177.80

Note: Only dark yellow cells should be modified.

 Lifting Records Lifting Calculator
1st Test Test # 1

Exercise Name Load Reps RIR BB Squat Load %1RM

linktr.ee/bodyunbound
BB Squat 160 10 2 1 Rep Max 224 100%

Heavy Loading
BB Deadlift 250 1 0 2 Rep Max 218 97%
BB Bench Press 1 1 1 3 Rep Max 212 94%
BB OHP 1 1 1 4 Rep Max 205 92%
Main Lifts

BB Row 1 1 1 5 Rep Max 199 89%

EM Leg Press 1 1 1 6 Rep Max 193 86%
BB Hip Thrust 1 1 1 7 Rep Max 187 83%

Moderate Loading
BB Incline Press 1 1 1 8 Rep Max 180 81%
BB Upright Row 1 1 1 9 Rep Max 174 78%
RC Lat Pulldown 1 1 1 10 Rep Max 168 75%
BB Front Squats 1 1 1 11 Rep Max 164 73%
DB Lunges 1 1 1 12 Rep Max 160 71%
EM Leg Extensions 1 1 1 13 Rep Max 156 70%
BB Good Mornings 1 1 1 14 Rep Max 153 68%
EM Glute Ham Raise 1 1 1 15 Rep Max 149 67%
Light Loading
Accessory LIfts

EM Hamstring Curl 1 1 1 16 Rep Max 146 65%

EM Hip ABduction 1 1 1 17 Rep Max 143 64%
EM Calf Raise 1 1 1 18 Rep Max 140 63%
EM Chest Press 1 1 1 19 Rep Max 137 61%
EM Chest Flyes 1 1 1 20 Rep Max 134 60%
CB Skullcrushers 1 1 1
RC Tricep Extensions 1 1 1
EM Shoulder Press 1 1 1 Barbell to Dumbbell Calculator
BB Landmine Press 1 1 1 Barbell to Dumbbell
DB Lateral Raise 1 1 1 100 72
RC Facepulls 1 1 1 Dumbbell to Barbell
BW Pullups 1 1 1 100 139
BW Chinups 1 1 1 *combined weight of two dumbbells.
RC Straight Arm Pulldown 1 1 1
EM Reverse Flyes 1 1 1 Prefix Abbreviation Guide
CB Bicep Curl 1 1 1 - RIR stands for "Reps in Reserve"
CB Reverse Curl 1 1 1 - BB stands for "Barbell"
CB Preacher Curl 1 1 1 - CB stands for "Curl Bar"
DB Incline Curl 1 1 1 - DB stands for "Dumbbell"
DB Hammer Curl 1 1 1 - KB stands for "Kettlebell"
- EM stands for "Exercise Machine"
- RB stands for "Resistance Band"
- RC stands for "Resistance Cable"
 Circumference Skinfold Subjective

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linktr.ee/bodyunbound
Jan 1 Jan 1 https://imgur.com/upload Jan 1
Feb 1 Feb 1 Feb 1
Mar 1 Mar 1 Mar 1
Apr 1 Apr 1 Apr 1
May 1 May 1 May 1
Jun 1 Jun 1 Jun 1
Jul 1 Jul 1 Jul 1
Aug 1 Aug 1 Aug 1
Sep 1 Sep 1 Sep 1
Oct 1 Oct 1 Oct 1
Nov 1 Nov 1 Nov 1
Dec 1 Dec 1 Dec 1

*Measured in ____. Bodyfat % Calculator -0.55% 2/1/2022

Measuring Guide Measuring Guide

Visual Reference Visual Reference
Neck Chest
Shoulder Midaxillary
Chest Abdominal
Upper Arm Suprailiac
Waist Subscapular
Hip Triceps
Thigh Thigh
Calf
 Week 1
Habit Tracker Sun Mon Tue Wed Thu Fri Sat Score

Habits
★☆☆ ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W W
Sleep Target W 1 W W W W W W W W
e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e
Stress Target e ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ ☆☆☆ 0 e e e e e e e e
e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e e
e e e e e e e e e
k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k k
k k k k k k k k k

1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 4 4 4 5 5 5
1 2 3 4 5 6 7 8 9
0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2 3 4 5 6 7 8 9 0 1 2

Targets Defined
Target 1 - "☆☆☆", description | "★☆☆", description | "★★☆", description | "★★★" description
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