WORKOUT

6:30 AM - 62 mins. of Weights-Legs (102 AVG - 136 MAX HR) 248 Kcals
In-Zone: 13 mins.
Walking Lunges w/ Dbl Curl: 25/10, 25/10, 25/10
Squats: 75/20, 95/15, 115/12
Hack Squats: 95/169, 115/12, 135/6
Angled Leg Press: 180/15, 230/12, 270/6
Angled Calf Raise: 180/15, 230/12, 270/6
Leg Curl: 40/15, 50/10, 60/6
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10

7:50 AM - 27 mins of Swimming Laps (98 AVG -108 MAX HR) 100 Kcals.
In-Zone: 0 mins.
Distance: .375 mile
Laps: 24 Full laps (up/down) w/ flippers & fins

9:05 AM- 20 mins. of Crunches (72 AVG - 76 MAX) 28 Kcals.
In-Zone: 0 mins.

5:05 PM - 86 mins. of Spinning w/Mike ~ 22 miles (122 AVG - 149 MAX HR) 516 Kcals
In-Zone: 61 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: 2191
Cups of Water: 21

NUTRIENTS

Carbs: 346g (59%)
Protein: 144g (25%)
Fat: 43g (16%)
Fiber: 87g

Daily Deficit/Overage: (-414)
Weekly Deficit/Overage: (-1769)