WORKOUT

5:25 AM - 125 mins. of Incline Walking& Running - 10.33 miles
(123 AVG - 152 MAX HR) 760 Kcals.
Breakdown:
4.0 MPH WALK with .5% to 6.0% incline(.5% increase every 5 min) = 60 mins (4.0 miles).
6.0 MPH RUN at 0% incline = 60 mins (6.0 miles)
Cool-down: 4.5-4.1 MPH pace with .1 mile decline every 1 min. (.30 mile)

8:20 AM - 73 mins. of Spinning ~ 17 miles (130 AVG -150 MAX HR) 489 Kcals.
Breakdown:
10 mins of Spinning prior to class starting
63 mins of Spinning Class w/Tony.

CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2586

Activity Level Activity Factor
Extremely Active 1.9

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2199 Kcals 2069 Kcals 1940 Kcals 1811 Kcals

Actual Calories Consumed: 2097
Cups of Water: 18

NUTRIENTS
Carbs: 324g (60%)
Protein: 111g (21%)
Fat: 45g (19%)
Fiber: 64g

Daily Deficit/Overage: (-489 Kcals)
Weekly Deficit/Overage: (-2014 Kcals)