WORKOUT

6:10 AM - 71 mins. of Weights - Legs & Buttocks (100 AVG - 137 MAX HR) 273 Kcals
Walking Lunges w/curls: 7.5/25, 7.5/25, 7.5/25
Squats: 65/20, 85/15, 105/15, 125/6
Hack Squats: 95/10, 95/10, 95/10
Lying Leg Press: 150/15, 150/15, 150/15
Lying Calf Raises: 150/25, 150/25, 150/25
Leg Curl: 30/15, 40/12, 50/6
Leg Extension: 45/15, 60/12, 75/8
Glute: 30/15, 40/15, 50/15
Abductor: 100/15, 110/12, 120/10
Adductor: 100/15, 110/12, 120/10

7:30 AM - 30 mins of Stepmill -Manual L4 - 2.33 miles ( 106 AVG _ 117 MAX HR) 136 Kcals.

CALORIE REQUIREMENTS

BMR: 1364 Kcals
TDEE: 2115
Activity Level Activity Factor
Moderate 1.55

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1798 Kcals 1692 Kcals 1586 1480 Kcals

Actual Calories Consumed: 1863
Cups of Water: 12

NUTRIENTS

Carbs: 269g (57%)
Protein:115g (24%)
Fat: 41g (19%)
Fiber: 52g

Daily Deficit/Overage: (-252)
Weekly Deficit/Overage: (-1010)