WORKOUT

5:05 AM - 80 mins of Weight Training (NO HRM) ~ 290 Kcals.
Trained: Chest, Back, Shoulders & Abs
Bench Press: 65/15, 85/12., 95/6, 105/2
Bench Knee in & outs: 30, 30, 30, 30
Incline Flye: 15/15, 20/15, 25/8
Dbl Sid Bends: 15/20, 20/20, 25/20
Cable Crossover: 30/15, 40/10, 40/10
Str. Leg Hanging Lifts: 10, 10, 10
Row: 25/15, 35/12, 45/6
Abdominal: 80/20, 80/20, 80/20
Rear Deltiod: 45/15, 50/15, 55/12
Lat Pulldown: 60/15, 67.5/10, 75/6
LF Lat Raise: 30/10, 30/10, 30/10
Shoulder Press: 35/15, 40/12, 45/10
Dbl Side Raises: 10/12, 10/12, 10/12

6:30 AM -30 mins of Stepper HIIT Training (116 AVG - 141 MAX HR) 166 Kcals.
Warm-up: 5 mins. @ L4
HIIT: 1 min @ L10/2 mins @ L4 x 6 sets
Cool-down: 7 mins. @ L4

7:20 AM - 35 mins of Swimming Laps - .5 mile (93 AVG - 103 MAX R) 109 Kcals.
In-Zone: 0 mins.
32 Full Laps (Up & Down) w/ flippers & fins.

7:30 PM - 20 mins. of Crunch Challenge - Abs (71 AVG - 83 MAX HR) 28 Kcals.
4 sets of 25 reps. slow 12 second count crunches

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: 1913
Cups of Water: 21

NUTRIENTS

Carbs: 329g (65%)
Protein: 96g (19%)
Fat: 37g (16%)
Fiber: 78g

Daily Deficit/Overage: (-692)
Weekly Deficit/Overage: (-3012)