WORKOUT

5:25 AM - 125 mins. of Incline Walking - 8.33 miles (122 AVG - 141 MAX HR) 710 Kcals.
Breakdown:
4.0 MPH pace with .5% to 12.0% incline(.5% increase every 5 min) = 120 mins.
4.0 MPH pace with 6.0% to 2.0% decline (1.0% decrease every 1 min) = 5 mins.

7:55 AM - 90 mins. of Spinning ~ 24 miles (126 AVG -152 MAX HR) 563 Kcals.
Breakdown:
30 mins of Spinning prior to class starting
60 mins of Spinning Class w/Tony.

8:35 PM - 65 mins. of Walk/Run Intervals ~ 5.0 miles(117 AVG-137 MAX HR)361 Kcals.
Breakdown: Walk @ 4.0 MPH for approx 40 mins. = 3 miles
Run @ 5.5 MPH for approx. 25 mins. = 2 miles
Decided to go on treadmill while watching TBL walked during the program & ran during the commercials.

CALORIE REQUIREMENTS

BMR: 1357 Kcals
TDEE: 2579

Activity Level Activity Factor
Extremely Active 1.9

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2192 Kcals 2063 Kcals 1934 Kcals 1805 Kcals

Actual Calories Consumed: 2078
Cups of Water: 24

NUTRIENTS
Carbs: 322g (61%)
Protein: 91g (17%)
Fat: 51g (22%)
Fiber: 50g

Daily Deficit/Overage: (-501 Kcals)
Weekly Deficit/Overage: (-1060 Kcals)