WORKOUT

5:20 AM - 64 mins. of Weights - Arms & Back (98 AVG - 132 MAX HR) 271 Kcals.
Wide grip Pull-ups: 105/15, 90/12, 75/8
Narrow Grip Pull-ups: 105/15, 90/12, 75/8
Narrow Grip Dips: 90/15, 75/12, 60/8
Push-ups: BW/15, BW/15, BW/15
Reverse Pull-ups: BW/10, BW/10, BW/10
Dbl Curls: 15/15, 20/8, 20/8
Bench Dips: BW/20, BW/20, BW/20
Tricep Kichback: 10/15, 10/15, 10/15
Bar Curl: 30/15, 40/8, 40/8
Seated Dips: 90/15, 105/15, 105/15
LF Arm Curl: 25/15, 30/8, 30/8

6:35 AM - 60 mins. of Stepper - 4.7 miles ( 104 AVG - 113 MAX HR) 252 Kcals.
Breakdown: Speed Training - Level 6

7:45 AM - 30 mins. of Spinning ~ 8 miles (125 AVG -139 MAX HR) 187 Kcals.
Spinning Room with Headphones.

6:40 PM - 72 mins. of Spinning ~ 14.5 miles (APPROX 122 HR) 421 Kcals
Spinning Class w/Glenda

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: 2201
Cups of Water: 18

NUTRIENTS
Carbs: 280g (51%)
Protein: 114g (20%)
Fat: 72g (29%)
Fiber: 62g

Daily Deficit/Overage: (-385 Kcals)
Weekly Deficit/Overage: (-2399 Kcals)