WORKOUT

Cardio

7:55 AM - 65 mins of TM Hill Program - 4.33 miles (112 AVG - 132 MAX HR) 333 KCals
PROGRAM: Hill Training - LEVEL: 10 - SPEED: 4.0 MPH
1.5% - 1 minute
2.5% - 2 minutes
1.5% - 2 minutes
3.5% - 5 minutes = 10 minutes (warm-up)
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1.5% - 1 minute
4.5% - 1 minute
1.5% - 1 minute
5.5% - 1 minute
1.5% -1 minute
6.5% - 1 minute
1.5% - 1 minute
7.8% - 1 minute X 6 sets = 48 minutes (training)
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2.5% - 1 minute
1.5% - 1 minute
0.0% - 5 minutes = 7 minutes (cool-down)

9:10 AM - 95 minutes of Spinning w/Rob ~ 21.5 miles(124 AVG - 143 MAX HR) 590 Kcals.
Level above Instructors guide: 5 notches

Stretching

5:30 PM - 93 mins. P90X Yoga (Day 4 of 90) (80 AVG - 98 MAX HR) 182 Kcals.

CALORIE REQUIREMENTS

BMR: 1357 Kcals
TDEE: 2579 Activity Level Activity Factor
Very Active 1.90

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2195 Kcals 2063 Kcals 1934 Kcals 1805 Kcals

Actual Calories Consumed: 2177
Cups of Water: 24

NUTRIENTS

Carbs: 284 g (57%)
Protein: 146 g (27%)
Fat: 51 g (21%)
Fiber: 38 g

Daily Deficit/Overage: (-402)
Weekly Deficit/Overage: (-2322)