WORKOUT

6:15 AM - 76 mins.of Weights - Legs & Buttocks (98 AVG - 126 MAX HR) 126 Kcals.
Squats: 65/20, 85/20, 105/15
Wall Squats: 100 count
Walking Lunges w/Hammer Curls: 7.5/25, 7.5/25, 7.5/25
Hack Squat: 95/10, 95/10, 95/10
Angled Leg Press: 180/15, 180/15, 180/15
Angled Calf Raises: 180/15, 180/15, 180/15
Leg Curl: 30/15, 40/15, 50/10
Leg Extention: 45/15, 55/15, 65/15
Adductor: 100/15, 110/15, 120/12
Abductor: 100/15, 110/15, 120/12
Glute: 30/15, 40/15/, 50/15

7:40 AM - 60 mins. of Stepper (113 AVG - 113 MAX HR) 309 Kcals.
Manual Level 4 for 15 mins.
Manual Level 5 for 15 mins.
Manual Level 6 for 15 mins.
Manual Level 7 for 15 mins.

8:50 AM - 42 mins of Walking Hills & Running - 3.1 miles (115 AVG - 134 MAX HR) 226 Kcals.
4.0 MPH walk with 3% incline for 15 mins. = 15 minutes.
4.0 MPH walk (3% -7.5% incline) with .5% incline increase every 1 min. = 10 mins.
5.5 MPH (0% incline) run for 11 minutes. = 11minutes.
4.0 MPH walking cool-down for 1 minute = 1 minute.

CALORIE REQUIREMENTS

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

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1970 Kcals 1854Kcals 1738 Kcals1623 Kcals

Actual Calories Consumed: (% Deficit)
Cups of Water: 15
NUTRIENTS

Carbs: g (%)
Protein: g (%)
Fat: g (%)
Fiber: g

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