WORKOUT

Cardio

8:00 AM - 60 mins of TM Running - 6.0 miles (142 AVG - 161 MAX HR) 470 KCals

9:10 AM - 60 minutes of Spinning wJoan ~ 5.7 miles(119 AVG - 137 MAX HR) 341 Kcals.
Level above Instructors guide: Percieved Exercision

P90X

6:10 PM - 60 mins. P90X Legs & Back (Day 5 of 90) (101 AVG -132 MAX HR) 302 Kcals.
Legs & Back
Balanced Lunges: 25
Calf Raise Squats: 25/10
Reverse Grip Chin-ups: 20
Super Skaters: 25
Wall Squats: 90 sec. hold
Wide Front Pull-up: 24
Step Back Lunges: 15/10
Alternating Side Lunges: 24/10
Close Grip Overhead Pull-ups: 20
Single Leg Wall Squats: 60 sec. hold
Dead Lift Squat: 20
Switch Grip Pull-ups: 16
Three-way Lunge: 10
Sneaky Lunge: 20
Reverse Grip Pull-up: 20
Chair Salutations: 2/30 sec. holds
Toe Row Iso Lunge: 20
Wide Front Pull-ups: 20
Groucho Walk: 60 secs.
Calf Raises: 25/10 x 3 sets
Close Grip Overhead Pull-ups: 20
80-20 Seibers Speed Squat: 2 sets of 30
Switch Grip Pull-ups: 20

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

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: 2095
Cups of Water: 15
NUTRIENTS

Carbs: 275 g (52%)
Protein: 150 g (28%)
Fat: 46 g (19%)
Fiber: 42 g

Daily Deficit/Overage: (-384)
Weekly Deficit/Overage: (-2706)