WORKOUT

6:00 AM - 70 mins of P90X Day 1 of 90 (105 AVG - 136 MAX HR) 305 Kcals.
Chest & Back
Std Push-up: 32, 30
Wide Front Pull-ups: 28, 22 *with chair
Military Push-ups: 20, 20
Reverse Grip Chin-ups: 20, 20 * w/chair
Wide Fly Push-ups: 22, 22
Closed Grip Overhand Pull-ups: 20, 22 * w/chair
Decline Push-Ups: 18, 16
Heavy Pants: 15/20#, 16/20#
Diamond Push-ups: 15, 12
Lawnmowers: 18/20#, 16/20#
Dive-Bomber Push-Ups: 12, 6
Back-Flys: 18/10#, 20/10#

Ab Ripper X:
In & Outs: 25
Bicycles Forward: 25
Bicycles Backwards: 25
Crunchy Frog: 25
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: 40

6:45 pm - 60mins. of Spinning w/Joanne (124 AVG - 145 MAX HR) 371 Kcals.
25.7 KM = ~ 19 miles

8:00 PM 40 mins. of Walk/Run/Walk - 3.0miles ( 114 AVG - 150 MAX HR) 211 Kcals.
1 mile walk @ 4 MPH = 15 mins.
1 mile Run @ 6 MPH = 10 mins.
1 mile walk @ 4 MPH = 15 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: 2248
Cups of Water: 21

NUTRIENTS
Carbs: 289 g (50%)
Protein: 133 g (23%)
Fat: 69 g (27%)
Fiber: 50 g

Daily Deficit/Overage: (-112)
Weekly Deficit/Overage: (-590)