WORKOUT

5:15 AM - 60 mins. of Incline Walking - 4.00 miles (114 AVG - 121 MAX HR) 310 Kcals.
Breakdown:
4.0 MPH pace with .5% to 6.0% incline(.5% increase every 5 min) = 60 mins.
Then continue with run:
6:15 AM - 93 mins of Running - 9.1 miles ( 134 AVG - 152 MAX HR) 710 Kcals
Breakdown:
6.0 MPH @ 0% incline for 8.6 miles = 86 mins.
Cool-down: 4.8 - 4.2 MPH pace with .1 mph decrease every 1 min. for .5 mile = 7 mins

8:10 AM - 86 mins. of Spinning ~ 25 miles (134 AVG -152 MAX HR) 594 Kcals.
Breakdown:
20 mins of Spinning prior to class starting
66 mins of Spinning Class w/Tony.

CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2603
Activity Level Activity Factor
Very Active 1.9

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2213 Kcals 2083 Kcals 1953 Kcals 1823 Kcals

Actual Calories Consumed: 2115
Cups of Water: 25

NUTRIENTS
Carbs: 299g (56%)
Protein: 89g (17%)
Fat: 67g (28%)
Fiber: 45g

Daily Deficit/Overage: (-498 Kcals)
Weekly Deficit/Overage: (-2055 Kcals)