SCUNNINGHAM's Nov 2010 CalorieKing Blog
Friday, November 19th 2010
WORKOUT5:30 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 Treadmil...
Thursday, November 18th 2010
WORKOUT7:00 AM - 60 mins. of Stepmill - 4.66 miles (118 AVG - 128 MAX HR) 339 Kcals.
Manual Level 4: Entire 60 minutes.
8:10 AM - 82 mins. of Spinning ~ 21 miles (131 AVG-151 MAX HR) 536 Kcals.
Spinning class w/Tony.
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 C...
Wednesday, November 17th 2010
WORKOUT7:30 AM - 90 mins. of Spinning ~ 18 miles (92 AVG-102 MAX HR) 270 Kcals.
Still not feeling well. Slept in til 7:10 AM.
Spinning @ Home. Easy recovery pace.
7:40 PM - 60 mins of Spinning ~ 12.0 miles (89 AVG - 98 MAX HR) 155 Kcals.
Easy Ride.
CALORIE REQUIREMENTS
BMR: 1361 Kcals
TDEE: 2290
Activity Level Activity Factor
Very Active 1.550
15% Deficit 20% Deficit 25% Deficit 30% Deficit
1946 Kcals 1832 Kcals...
Tuesday, November 16th 2010
WORKOUT5:30 AM - 102 mins. of Spinning ~ 26 miles (126 AVG-151 MAX HR) 632 Kcals.
Spinning class w/Tony.
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: 2175
Cups of Water: 15
NUTRIENTS
Carbs: 348g (62%)
Protein: 92g (16%)
Fat: 56g (22...
Monday, November 15th 2010
WORKOUT5:30 AM - 64 mins. of Spinning ~ 18 miles (125 AVG-147 MAX HR) 390 Kcals.
Spinning class w/ Nicole. A mush better class than a few weeks ago. She still needs to feel the music and coordinate the jumps, hills & speed training.
6:45 AM - 60 mins. of Walking - 4.0 miles (107 AVG- 138 MAX HR) 274 Kcals.
Program: Hill Training - Level 10 (1.5% to 6.5% Inclines) Random durations
8:15 pm - 30 mins. of Walking- 2.0 MILES ( 101 AVG- 133 MAX HR) 119 Kcals.
CALORI...