WORKOUT

4:55 AM - 60 mins. of P90X Day 3 of 90 - Shoulders & Arms (98 AVG -130MAX HR) 277 Kcals.
Shoulders & Arms
Alternating Shoulder Press: 15/10, 15/12
In & Out Bicep Curls: 16/12, 16/15
Two-Arm Tricep Kickbacks: 15/10, 15/10
Deep Swimmer's Press: 15/10, 15/12
Full Supination Concentration Curl: 15/12, 12/15
Chair Dips: 22, 25 * straight legs
Upright Row: 15/10, 15/10
Static Arm Curl: 16/12, 16/12
Flip-Grip Twist Tricep Kickback: 20/5, 15/8
Two-Angle Shoulder Flys: 16/8, 16/8
Crouching Cohen Curls: 15/12, 10/15
Lying-Down Tricep Extension: 12/10, 12/10
In & Out Straight-Arm Shoulder Fly: 16/8, 16/8
Congdon Curls: 12/15, 12/15
Side Tri-Rises: 15/BW, 15/BW

Ab Ripper X:
In & Outs: 25
Bicycles Forward: 25
Bicycles Backwards: 25
Crunchy Frog: 22
Wide Leg Sit-Ups: 25
Fifer Scissors: 25
Hip Rock & Raise: 25
Pulse Ups (Heels to Heaven): 25
V-Up/Roll-Up Combo: 25
Oblique V-ups (right): 25
Oblique V-Ups; (Left): 25
Leg Climbs (Right): 12
Leg Climbs (Left): 12
Mason Twists: 30

Cardio
6:55 AM - 60 mins of TM Hill Walking - 4.0miles (106 AVG - 119 MAX HR) 270 Kcals.
Program: 4 MPH pace with .5% incline increase every 5 mins (.5% to 5.5%)

8:00 AM - 33 mins. of TM Running - 2.27 miles (138 AVG - 152 MAX HR) 244 Kcals.
Breakdown:
Run 6.0 MPH for 2 miles = 20 mins
Run 6.1 to 6.5 MPH with .1 mile increase every 2 mins. = 10 mins.
Run 6.6 MPH for last 30 seconds to get to 5K (3.1 miles) = .5 min.
Walk 4 MPH for 2.5 mins (Cool-down). = 2.5 mins.

CALORIE REQUIREMENTS

BMR: 1368 Kcals
TDEE: 2360
Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2006 Kcals 1881 Kcals 1770 Kcals 1652 Kcals

Actual Calories Consumed: 2208
Cups of Water: 21

NUTRIENTS

Carbs:253 g (46%)
Protein: 167 g (30%)
Fat: 59 g (24%)
Fiber: 41 g

Daily Deficit/Overage: (-152)
Weekly Deficit/Overage: (-1920)