SCUNNINGHAM's Nov 2010 CalorieKing Blog

Tuesday, November 30th 2010

WORKOUT

6:45 AM - 72 mins. of Weights - Legs & Butt (107 AVG - 150 MAX HR) 332 Kcals
Lunges w/dbl curls: 7.5/26 X 5 sets
Squats: 65/25, 75/25, 85/25, 95/25
Hack Squats: 50/25 X 4 sets
Angled Leg Press: 180/25 X 4 sets
Angled Calf Raise: 180/50 X 4 sets
LF Glute: 30/15 X 4 sets

8:00 AM - 95 mins. of Spinning w/Tony ~ 25 miles ( 122 AVG - 146 MAX HR) 568 Kcals.


CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2364
Activity Level Activity Factor
Ver...

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Monday, November 29th 2010

WORKOUT

5:15 AM - 65 mins. of Spinning ~ 15 miles (117 AVG-142 MAX HR) 362 Kcals.
Breakdown: 10 mins on my own w/headphones &55 mins spinning with Nicole's class.

7:00 AM - 80 mins. of Weights-chest, shoulder & back w/Abs (90 AVG-134 MAX HR)250 Kcals.
Bench Press: 65/15, 75/15, 85/15, 95/10, 105/3
Knee-in & Outs: BW/30 X 5 sets
Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 30/15
Cable Cross-over: 30/15, 40/8, 30/15
Straight Leg Hanging Rai...

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Sunday, November 28th 2010

WORKOUT

9:00 AM - 80 mins. of Spinning w/Joan ~ 20 miles (126 AVG - 148 MAX HR) 517 Kcals.

Saturday, November 27th 2010

WORKOUT

7:50 AM - 75 mins. of Spinning w/Lisa ~ 20 miles (122 AVG - 152 MAX HR) 482 Kcals.

9:10 AM - 95 mins. of Spinning w/Rob ~ 26 miles ( 126 AVG - 148 MAX HR) 517 Kcals.

Thursday, November 25th 2010

WORKOUT

9:00 AM - 75 mins of Spinning w/Megan - 19.5 miles (122 AVG - 148 MAX HR)452 Kcals.
33.3 KM

1:00 PM - 45 mins. of Spinning @ Home ~ 12 miles ( 110 AVG - 117 MAX HR) 217 Kcals.


CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2348

Activity Level Activity Factor
Very Active 1.725

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1996 Kcals 1879 Kcals 1762 1644 Kcals

Actual Calories Consumed: 1961
Cups of...

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