WORKOUT

5:30 AM - 85 mins. of Spinning ~ 32 miles (128 AVG-150 MAX HR) 556 Kcals.
Breakdown: 15 mins spinning before class & 70 mins class with Patty.

7:10 AM - 60 mins. Weights - Back & Arms (94 AVG - 124 MAX HR) 194 Kcals
Assisted Narrow Chin-ups: 76/15, 70/12, 64/10
Assisted Narrow Dips: 76/15, 70/15, 64/15
Assisted Wide Grip Chin-ups: 76/10, 70/8, 64/6
Assisted Wide-grip Dips: 76/15, 70/15, 64/15
Push-ups: 3 sets of 15 using body-weight
Reverse Pull-ups: 3 sets of 10 using body-weight
Dbl Curls: 10/15, 15/15, 20/8
Overhead Press: 20/15, 25/15, 30/12
Bench Dips: 3 sets of 15 using body-weight
Rope Tricep push-down: 20/15, 30/6, 30/6
LF Arm Curl: 20/15, 30/8, 30/8

7:10 PM - 60 mins. TM Hill Walking ~ 4 miles (110 AVG - 130 MAX HR) 301 Kcals
Warm-up: 6.5% incline 2 mins., 7.4% incline for 8 mins. = 10 mins.
Hills: 6.5%, 8.3%, 6.5%, 9.2%, 6.5%, 10.1%, 6.5%, 11.0%, 6.5%, 12% x 2 sets = 20 mins.
Steady-state: 3.0% incline for remainder of walk = 30 mins.

CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2592
Activity Level Activity Factor
Very Active 1.9

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2203 Kcals 2074 Kcals 1944 1815 Kcals

Actual Calories Consumed: 2248
Cups of Water: 218
NUTRIENTS
Carbs: 351g (61%)
Protein: 110g (19%)
Fat: 52g (20%)
Fiber: 70g

Daily Deficit/Overage: (-344)
Weekly Deficit/Overage: (-758)