WORKOUT

P90X

5:10 PM - 60 mins. P90X Legs & Back (Day 12 of 90) (101 AVG -133 MAX HR) 303 Kcals.
Legs & Back
Balanced Lunges: 25/10#
Calf Raise Squats: 25/12#
Reverse Grip Chin-ups: 20
Super Skaters: 25
Wall Squats: 90 sec. hold
Wide Front Pull-up: 20
Step Back Lunges: 15/12 w/curl
Alternating Side Lunges: 24/10 w/curl
Close Grip Overhead Pull-ups: 20
Single Leg Wall Squats: 60 sec. hold
Dead Lift Squat: 20
Switch Grip Pull-ups: 18
Three-way Lunge: 10
Sneaky Lunge: 20
Reverse Grip Pull-up: 20
Chair Salutations: 2/30 sec. holds
Toe Row Iso Lunge: 20/12#
Wide Front Pull-ups: 22
Groucho Walk: 45 secs.
Calf Raises: 25/15# 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: 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: 50

6:30 AM - 93 mins. P90X YogaX (Day 11 of 90) (74 AVG - 98 MAX HR) 152 Kcals.

Cardio

5:10 PM - 80 mins. Spinning w/Rob - 18.6 miles(119 AVG - 144 MAX HR)457Kcals.


CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2364 Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2009 Kcals 1891 Kcals 1773 Kcals 1655 Kcals

Actual Calories Consumed: 2412
Cups of Water: 15

NUTRIENTS

Carbs: 308 g (51%)
Protein: 145 g (24%)
Fat: 69 g (25%)
Fiber: 46 g

Daily Deficit/Overage: (+48)
Weekly Deficit/Overage: (+48)