Training Maxes Lets Begin: Enter your 1RM's Squat Bench Deadlift Overhead
100 100 100 100
Others: Enter your 1RM's Front Squat
100
WTF is The 0auntet? &a.e &urs O Tri Ext /ith no rest in2.et/een, &his is an edited version of of '(&%)0# if *ou *ou have questions questions see the
FAQ What's an AMRAP? What's the "" !ean? &he + si.n /eans the last set is an AMA AMA hich /eans /eans As Man* e,s As ossi2le) &his is also knon as a re, out) 3ou ould ,refor/ as /an* re,s as ,ossi2le hile /aintainin. for/ for the last set) What shou# $ ai! %or on the AMRAP? Week 1-6 or Meso A+B +!-"# Meso $ +1-!# Meso D +1-% &an $ a## !ore? $ #ont i(e ) an# * exer+ise, &here4s roo/ roo/ for to /ore lifts lifts in the &% and and the &! section) section) All the &!4s can 2e sa,,ed for hatever *ou ant hoever avoid touchin. the re, sche/e for the &1 and the &%5a5the 7rst one in &%) &he re, re, sche/e for the &! can 2e chan.ed chan.ed to hatever hatever 2ut 8 ould reco//end kee,in. the volu/e) What #o $ -ut in the RM an# AMRAP .oxes? 8n the M 2o9 *ou ,ut *our e, Ma9 for the &1 lift# and in the AMA *ou ,ut ho /an* re,s *ou .ot on the AMA of the 2ack o: set) $ +hange# the T1 3 a##e# another exer+ise an# the %or!ua .ro(e &he for/ulas for/ulas are su,er eas* to edit click on the the t) cell and Ma9es; references the sheet and the nu/2er letter after is the cell) $han.e that nu/2er letter to the ne cell of the ne lift <) $'! sti ost /hat a! $ oo(ing at? 8f *ou still have further questions 8 ould reco//end readin. =>$?4s rite u, of 'acked and &an %)0 seen a2ove)
istory O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift
O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift
&y+e Fro! 4e/ 1RM's Squat Bench Deadlift Wee(125 6s Wee( 5217 4e/ 1RM's Squat Bench Deadlift O6era 4e/ 1RM's Squat Bench Deadlift &y+e Fro! 4e/ 1RM's Squat Bench Deadlift Wee(125 6s Wee( 5217 4e/ 1RM's Squat Bench Deadlift O6era 4e/ 1RM's Squat Bench Deadlift
O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift
O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift O# 1RM's Squat Bench Deadlift
&y+e Fro! 4e/ 1RM's Squat Bench Deadlift Wee(125 6s Wee( 5217 4e/ 1RM's Squat Bench Deadlift O6era 4e/ 1RM's Squat Bench Deadlift &y+e Fro! 4e/ 1RM's Squat Bench Deadlift Wee(125 6s Wee( 5217 4e/ 1RM's Squat Bench Deadlift O6era 4e/ 1RM's Squat Bench Deadlift
&utting Bu(ing
Lets Begin: Enter your stats Bod* Wei.ht 5l2s) 16% Bod* Fat 1%)% Activit* ?evel 1)6 Fat ?oss er Week 0)00 Muscle+ er Month 1)" $alculate *our Bod* Fat Lere
What's !y A+ti6ity Le6e? Sedentar* 5?ittle to none ?i.htl* Active 5train %-! ti/es a eek Moderatel* Active 5train -" ti/es a eek er* Active 5train 6-@ ti/es a eek 9tre/el* Active 5&rainin. + h*sical 'o2
8iet $n%or!ation BM &D &D on =oal $ut &D on =oal Bulk
1@6 %C%% %C%% !1%1
Enter your Ma+ro 0oas rotein 0)E Fat 0)%" W 1)% 1)!@" 1)"" 1)@%" 1)E Gote D
Fat Loss Ex-e+tations Per Wee( 9L.s, BF K !0 %)" %0-!0 % 1"-%0 1)%"-1)" 1%-1" 1-1)%" E-1% 0)@"-1 @-E 0)"-0)@" BF N @ 0)"
Mus+
Ma+ro $n%or!ation rotein Fats on Bulk Fats on $ut $ar2s on Bulk $ar2s on $ut
What a! $ oo(i 1%6 C@ !" "E "01
at's !y Ma+ro 0oas? 9g -er ., rotein $uttin. 1)1-1) rotein Bulkin. 0)C-1)0 Fat $uttin. 0)-0)6 Fat Bulkin. %0-!0 $ar2s &he est onHt ,ick a ran.e Iust a Jat nu/2er or 0ain Ex-e+tations Per Month 9L.s, Be.inner %-! 8nter/ediate 1-% Advanced 0)" Lo can 8 tell here 8 a/
&his is a ,lace to calculate *ou /acro nutrient needs) First# deci 2ulkin. or /aintainin.) &hen 7ll for OG of those 7elds) After t relevant infor/ation requested *our BM and a &D or &o 9,enditure this is ho /an* cal 8f *ou ant to /aintain eat at t 2ulkin. or cuttin. the values are l *our /acro .oals usin. the ch return ho /an* .ra/s of ,rotei need) Gote this is Iust an esti/ need adIust/ent fro/ ,erson to %0 and )! P !0 hen *ou
g at?
r tar.et calorie and de if *ou are cuttin.# out the infor/ation hat enter all other and it ill .ive *ou tal Dail* ner.* ories *ou need a da*) hat a/ount and for listed) After that enter rt 2elo and it ill n# fats and car2s *ou ated value and ill ,erson) For fats )% P enter it for 2ulkin.
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