WORKOUT

6:00 AM - 75 mins. of Weights - Arms & Back (98 AVG - 141 MAX HR) 275 Kcals.
Assisted Narrow Pull-up: 105/15, 90/12, 75/6
Assisted Wide Pull-up: 105/15, 90/12, 75/6
Assisted Dips: 90/15, 75/12, 60/6
Push-ups: BW/15, BW/15, BW/15
Reversed Pull-ups: BW/10, BW/10, BW/6
Dbl Curls: 15/15, 20/8, 20/6
Overhead Press: 20/15, 25/15, 25/15
Bar Curls: 30/15, 30/15, 40/6
Seated Dips: 95/15, 105/12, 105/10
Bisolator: 50/10, 50/10, 50/10

7:15 AM - 65 mins. of Incline Walking - 4.33 miles (114 AVG - 129 MAX HR) 334 Kcals.
Breakdown:
4.0 MPH pace with .5% to 2.5% incline(.5% increase every 1 min) = 5 mins.
4.0 MPH pace with 3.0% to 8.0% incline with(.5% increase every 5 mins) = 55 mins.
Cool-down: 4.0 MPH pace with 4.0-0.0% incline with (1.0% decrease every 1 min) = 5 mins.


CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2364 Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2009 Kcals 1891 Kcals 1773 Kcals 1655 Kcals

Actual Calories Consumed: 1850
Cups of Water: 24

NUTRIENTS
Carbs: 274g (57%)
Protein: 105g (22%)
Fat: 45g (21%)
Fiber: 49g

Daily Deficit/Overage: (-514 Kcals)
Weekly Deficit/Overage: (-1557 Kcals)