WORKOUT

5:30 AM - 72 mins. of Weights - Legs & Buttocks (93 AVG - 128 MAX HR) 225 Kcals
Squats: 65/20, 85/15, 105/10
Walking Lunges w?curls: 10/25, 10/25, 10/25
Hack Squats: 50/20, 70/15, 90/12
Lying Leg Press: 180/10, 180/10, 180/10
Lying Calf Raises: 180/15, 180/20, 180/25
Leg Curl: 30/15, 40/15, 50/12
Leg Extention: 45/15, 60/12, 75/8
Glute: 30/15, 40/15, 50/12
Abductor: 100/15, 110/12, 120/10
Adductor: 100/15, 110/12, 120/10

6:45 AM - 60 mins. of Treadmill Walking - 4.0 miles (103 AVG - 124 MAX HR) 254 Kcals.
Breakdown: 4 MPH pace with 3% incline for 30 mins & 4% incline for 30 mins.

6:40 PM - 70 mins. of Spinning w/Glenda - 15.6 miles ( 114 AVG - 135 MAX HR) 360 Kcals.
Tonight was back in the day. Disco Night.

CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2348

Activity Level Activity Factor
Very Active 1.725

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1996 Kcals 1879 Kcals 1762 1644 Kcals

Actual Calories Consumed: 2340
Cups of Water: 120

NUTRIENTS

Carbs: 270g (45%)
Protein:108 g 18(%)
Fat: 97g (37%)
Fiber: 37g

Daily Deficit/Overage: (-8)
Weekly Deficit/Overage: (-1551)