WORKOUT

P90X

6:05 AM - 60 mins. P90X Legs & Back (Day 19 of 90) (96 AVG -128 MAX HR) 265 Kcals.
Legs & Back
Balanced Lunges: 25/10#
Calf Raise Squats: 25/10#
Reverse Grip Chin-ups: 20
Super Skaters: 25
Wall Squats: 90 sec. hold
Wide Front Pull-up: 20
Step Back Lunges: 15/10# 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: 20
Three-way Lunge: 10
Sneaky Lunge: 20
Reverse Grip Pull-up: 20
Chair Salutations: 2/30 sec. holds
Toe Row Iso Lunge: 20/10#
Wide Front Pull-ups: 20
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

Cardio

5:25 PM - 71 mins. Spinning w/Rob - 18 miles (125 AVG - 150 MAX HR)446 Kcals.
Distance: 28 KM ~ 18 miles


CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2318
Activity Level Activity Factor
Moderate 1.55

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1970 Kcals 1854 Kcals 1738 Kcals 1623 Kcals

Actual Calories Consumed: 1644 (30% Deficit)
Cups of Water: 27

NUTRIENTS

Carbs: 262 g (59%)
Protein: 94 g (21%)
Fat: 38 g (19%)
Fiber: 51 g

Daily Deficit/Overage: (-674)
Weekly Deficit/Overage: (-674)