WORKOUT

9:40 AM-80 mins. of Weights -Chest, Shoulder, Back & Abs(103 AVG-141 MAX HR) 377 Kcals.
Bench Press: 65/15, 75/15, 85/12, 95/6
Bench Knee-in & outs: 4 sets of 30
Cable Cross-over: 30/15, 30/15, 40/12
Straight Leg Lifts: 3 sets of 10
Incline Flyes: 20/15, 25/12, 25/10
Dbl Side Bends: 20/15, 25/15, 25/15
Row: 25/15, 35/15, 45/10
LF Ab: 80/15, 80/15, 80/15
Dual Pulley Row: 60/15, 67.5/12, 75/10
Dual Pulley Lat Pull-down: 60/15, 67.5/10, 75/6
LF Shoulder Press: 30/15, 40/10, 50/6
LF Lat Raises: 30/10, 30/10, 30/10
Dbl Side Bends: 75/15, 10/12, 10/10

11:00 AM 60 mins of Walking Hills - 4.0 miles (109 AVG - 132 MAX HR) 282 Kcals
Breakdown: 4.0 MPH pace with (.5% to 6.0%).5% incline increase every 5 mins

CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2348
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:1708
Cups of Water: 15
NUTRIENTS
Carbs: 271g (62%)
Protein: 95g (22%)
Fat: 32g (16%)
Fiber: 46g

Daily Deficit/Overage: (-640 Kcals)
Weekly Deficit/Overage: (-3542 Kcals)