[record your key lifts in this section]

Exercise

Incline Barbell Bench Press

Shoulder Press

Weighted Pull-Ups/Chin-Ups

Curl

Weighted Dips

Bulgarian Split Squat/Pistol Squats

[insert custom exercise]

[insert custom exercise]

this section] Lifts (modify exercises as required)

[insert date here] ex. 17.04.15

[input weight x reps] ex. 160 x 5

Squats
quired)
[record your measurements in this section]

Measurement

Weight

Mid Waist (belly button)

Lower Waist (2 inches below navel)

Chest

Shoulders

Right Bicep (flexed)

Left Bicep (flexed)

Height
in this section] Measurements (modify measurements as

[insert date here] ex. 17.04.15

[input measurement] ex. 165lbs

ex. 31"
surements as required)
[Input "Target Body Weight" into the calculator below]

Target Body Weight:

60.00

Calories

Protein

Carbs

Fat

Refeed Day (ex. Friday)

Calories

Protein

Carbs

Fat

Instructions
Input your target body weight into the calculator abo
calculated for you automatically. Make sure you reco
wish to change your current calories (refer to the "A
input those new calories into the next calorie box an
automatically. Again record the date above it.
Instructions
Input your target body weight into the calculator abo
calculated for you automatically. Make sure you reco
wish to change your current calories (refer to the "A
input those new calories into the next calorie box an
automatically. Again record the date above it.

NOTE These calories do not include your two servin

the calculator below] Calories & Macros

180.00

[insert date here] ex. 14.04.15

1800

158 0 0

158 0 0

60 0 0

[insert date here] ex. 17.04.15

2400 600 600

158 0 0

273 115 115

75 15 15

eight into the calculator above. Your calories and macros will be
atically. Make sure you record the date that you start above it. If you
ent calories (refer to the "AFL Main manual for how much") simply
into the next calorie box and your macros will be calculated
rd the date above it.
eight into the calculator above. Your calories and macros will be
atically. Make sure you record the date that you start above it. If you
ent calories (refer to the "AFL Main manual for how much") simply
into the next calorie box and your macros will be calculated
rd the date above it.

not include your two servings of fruit.

 0 0

0 0

0 0

600 600

0 0

115 115

15 15

be
t. If you
imply
 be
t. If you
imply
 Instructions
In this section you'll find the Kinobody AFL Stre
and your current bodyweight into the box belo
and waist standards specific to you.

Body Weight (lbs)

Key Lifts Strength Standard

Incline Barbell Bench Press x 5

Pull-Up (Weight attached) x 5

Bulgarian Split Squat (per hand) x 5

Waist Standard (Belly button)

 Kinobody Standards

d the Kinobody AFL Strength and waist standards. Simply input your height
weight into the box below and the table will automatically calculate Strengt
ecific to you.

170.00 Height (inches)

Decent Good Great

179 204 230

34 60 85

34 51 68

Decent Good Great

32.4 31.7 31.1

put your height
lculate Strength

69.00

Godlike

255

111

85

Godlike

30.4