WORKOUT

5:40 AM- 20 mins. of Crunches (72 AVG - 76 MAX) 28 Kcals.

8:05 AM - 36 mins. of Chest & Ab Training (92 ACVG - 116 MAX HR) 113 Kcals.
In-Zone: 36 secs.

8:50 AM - 82 minutes of Spinning w/Joan (114 AVG - 135 MAX HR) 429 Kcals.
Distance: 32.1 KM (19.9 miles) In-Zone: 39 mins.


CALORIE REQUIREMENTS

BMR: 1521 Kcals
TDEE: 2605

Activity Level Activity Factor
Very Active 1.75

05% Deficit 10% Deficit 15% Deficit 20% Deficit 25% Deficit 30% Deficit
2475 Kcals 2345 Kcals 2215 Kcals 2084 Kcals 1954 Kcals 1824 Kcals

Actual Calories Consumed: 1746
Cups of Water: 15

NUTRIENTS

Carbs: 284g (61%)
Protein: 108g (23%)
Fat: 34g (16%)
Fiber: 58g

Daily Deficit/Overage: (-859)
Weekly Deficit/Overage: (-1355)