SCUNNINGHAM's CalorieKing blog
Tuesday, Jan 4 2011
View SCUNNINGHAM's food & exercise for this day
WORKOUT
6:35 Am - 11 mins. of Push-up Challange (110 AVG - 145 MAX HR) 53 Kcals.
In-Zone: 4:20 mins.
Start @ Week 3 - Day 1:
Set 1 - 14 push-ups , rest 1 min.
Set 2 - 18 push-ups, rest 1 min.
Set 3 - 14 push-ups, rest 1 min.
Set 4 - 14 push-ups, rest 1 min
Set 5 - Max @ 25 push-ups, rest 1 min.
6:50 AM - 20 mins. Abs Challange (90 AVG - 101 MAX HR) 55 Kcals.
4 sets of 25 slow crunches (12 second crunches)
In-Zone; 0 mins.
7:15 AM - 6 mins. of Squats (up & downs) (120 AVG - 126 MA XHR) 34 Kcals
IN-Zone: 6 mins.
7:25 AM - 54 mins of TM Running - 5.25 miles (142 AVG - 158 MAX HR) 436 Kcals.
In-Zone: 46 minutes Run: 5.0 miles for 52 mins - Walk: 4.5 MPH for 2 mins. (cool-down)
BREAKDOWN:
5.5 MPH x 10 mins.
5.6 MPH x 10 mins.
5.7 MPH x 5 mins.
5.8 MPH x 5 mins.
5.9 MPH x 5 mins.
6.0 MPH x 5 mins.
6.1 MPH x 5 mins.
6.2 MPH x 5 mins.
6.3 MPH x 2 mins.
4.5 MPH x 2 mins. *Cool-down
8:30 AM - 53 mins. of Spinning w/Tony ~ 13.5 miles (123 AVG - 144 MAX HR) 322 Kcals.
In-Zone: 41 minutes
9:23 AM - 9 mins Cool-down (NO HRM) ~ 27 Kcals.
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: 2054
Cups of Water: 18
NUTRIENTS
Carbs: 323g (60%)
Protein: 119g (22%)
Fat: 44g (18%)
Fiber: 54g
Daily Deficit/Overage: (-551)
Weekly Deficit/Overage: (-2320)
6:35 Am - 11 mins. of Push-up Challange (110 AVG - 145 MAX HR) 53 Kcals.
In-Zone: 4:20 mins.
Start @ Week 3 - Day 1:
Set 1 - 14 push-ups , rest 1 min.
Set 2 - 18 push-ups, rest 1 min.
Set 3 - 14 push-ups, rest 1 min.
Set 4 - 14 push-ups, rest 1 min
Set 5 - Max @ 25 push-ups, rest 1 min.
6:50 AM - 20 mins. Abs Challange (90 AVG - 101 MAX HR) 55 Kcals.
4 sets of 25 slow crunches (12 second crunches)
In-Zone; 0 mins.
7:15 AM - 6 mins. of Squats (up & downs) (120 AVG - 126 MA XHR) 34 Kcals
IN-Zone: 6 mins.
7:25 AM - 54 mins of TM Running - 5.25 miles (142 AVG - 158 MAX HR) 436 Kcals.
In-Zone: 46 minutes Run: 5.0 miles for 52 mins - Walk: 4.5 MPH for 2 mins. (cool-down)
BREAKDOWN:
5.5 MPH x 10 mins.
5.6 MPH x 10 mins.
5.7 MPH x 5 mins.
5.8 MPH x 5 mins.
5.9 MPH x 5 mins.
6.0 MPH x 5 mins.
6.1 MPH x 5 mins.
6.2 MPH x 5 mins.
6.3 MPH x 2 mins.
4.5 MPH x 2 mins. *Cool-down
8:30 AM - 53 mins. of Spinning w/Tony ~ 13.5 miles (123 AVG - 144 MAX HR) 322 Kcals.
In-Zone: 41 minutes
9:23 AM - 9 mins Cool-down (NO HRM) ~ 27 Kcals.
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: 2054
Cups of Water: 18
NUTRIENTS
Carbs: 323g (60%)
Protein: 119g (22%)
Fat: 44g (18%)
Fiber: 54g
Daily Deficit/Overage: (-551)
Weekly Deficit/Overage: (-2320)
2 comments so far.
2.
a decade ago
Margaret, Thanks for the comment. I follow Tom's Vento's Burn the Fat Feed the Muscle Program" ,/I>. It is a great source of information on how to maintain you lean body mass while sheading the fat. As for the water...I can thank my mother for that. That is the only thing we were allowed to drink while we were growing up. We never had juices or soda in the house. So when I want something to dring it is always water!
by SCUNNINGHAM
1.
a decade ago
Wow! I didn't understand all that math at the end, but I'm impressed with all the work you've put in to figuring this all out. And 18 cups of water...incredible.
by MUSICALMARGARET