WORKOUT

5:0040 AM - 85 mins. of Weights - Legs & Butt (99 AVG - 136 MAX HR) 329 Kcals.
Squats: 65/20 x 3 sets
Pile Squats: 65/20 x 3 sets
Hack Squat: 50/20 x 3 sets
LF Glute: 20/20 x 3 sets
Lunges with dbl curl: 25/7.5 x 3 sets
Lying Leg Press: 90/20 x 3 sets
Lying Calf Raises: 90/25 x 3 sets
Leg Curl: 30/20 x 3 sets
Leg Extention: 30/20 x 3 sets

7:15 AM 60 Mins of Stepper ~ 4.7 miles (104 AVG - 124 MAX HR) 259 Kcals
Breakdown: Speed Intervals - Level 6

7:30 PM - 35 mins of Walking - 4.5 miles (107 AVG - 142 MAX HR) 162 Kcals
4.0 to 4.5 MPH pace with .1 mile increase every 5 minutes = 30 mins.
Cool-down: 4.4 to 4.1 MPH pace with .1 mile decrease every 1 minute. = 5 mins.

CALORIE REQUIREMENTS

BMR: 1355 Kcals
TDEE: 2338
Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1987 Kcals 1870 Kcals 1754 Kcals 1637 Kcals

Actual Calories Consumed:1873
Cups of Water: 21

NUTRIENTS
Carbs: 277g (58%)
Protein: 94g (20%)
Fat: 46g (22%)
Fiber: 46g

Daily Deficit/Overage: (-465 Kcals)
Weekly Deficit/Overage: (-1525 Kcals)