WORKOUT

6:45 AM - 72 mins. of Weights - Legs & Butt (107 AVG - 150 MAX HR) 332 Kcals
Lunges w/dbl curls: 7.5/26 X 5 sets
Squats: 65/25, 75/25, 85/25, 95/25
Hack Squats: 50/25 X 4 sets
Angled Leg Press: 180/25 X 4 sets
Angled Calf Raise: 180/50 X 4 sets
LF Glute: 30/15 X 4 sets

8:00 AM - 95 mins. of Spinning w/Tony ~ 25 miles ( 122 AVG - 146 MAX HR) 568 Kcals.


CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2364
Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2009 Kcals 1891 Kcals 1773 1655 Kcals

Actual Calories Consumed: 1878
Cups of Water: 18
NUTRIENTS
Carbs: 203 g (43%)
Protein: 153 g (32%)
Fat: 54 g (25%)
Fiber: 37 g

Daily Deficit/Overage: (-486)
Weekly Deficit/Overage: (-1068)