WORKOUT

5:00 AM - 93 mins. of Weights - Legs & Butt (103 AVG - 141 MAX HR) 377 Kcals.
Squats: 65/20 x 3 sets
Heel Lift Squats: 65/20 x 3 sets
Plie Squats: 65/20 x 3 sets
Lunges with dbl curl: 25/5 x 4 sets
Hack Squat: 50/20 x 3 sets
Lying Leg Press: 140/20 x 3 sets
Lying Calf Raises: 140/25 x 3 sets
Leg Curl: 30/20 x 3 sets
Leg Extention: 30/20 x 3 sets
LF Glute: 20/20 x 3 sets

6:45 AM 60 Mins of Stepmill ~ 3.25 miles (121 AVG - 134 MAX HR) 350 Kcals
Breakdown: Speed Intervals - Level 6

CALORIE REQUIREMENTS

BMR: 1348 Kcals
TDEE: 2364
Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1996 Kcals 1879 Kcals 1761 Kcals 1644 Kcals

Actual Calories Consumed: 1795
Cups of Water: 21

NUTRIENTS
Carbs: 259g (56%)
Protein: 66g (14%)
Fat: 59g (29%)
Fiber: 45g

Daily Deficit/Overage: (-553 Kcals)
Weekly Deficit/Overage: (-2608 Kcals)