WORKOUT

6:30 AM - 22 mins. of AM Yoga w/Rodney Yee (80 AVG - 101 MAX HR) 44 Kcals.

7:40 AM - 35 mins of TM Running - 3.4 miles (??? HR) ~ 272 Kcals.
Run: 3.1 miles for 31 mins - Walk: 4.5 MPH for 4 mins. (cool-down)
BREAKDOWN:
5.5 MPH to 6.3 MPH with .1 MPH increase every 3 minutes =30 mins
6.4 MPH for 1 minute = 1 minute
4.5 MPH for 4 mins. *Cool-down

8:30 AM - 61 mins. of Spinning w/Tony ~ 13.5 miles (120 AVG - 143 MAX HR) 355 Kcals.
In-Zone: 44 minutes
9:23 AM - 7 mins Cool-down (NO HRM) ~ 21 Kcals.

7:55 PM - 11 mins. of Push-up Challange (93 AVG - 135 MAX HR) 34 Kcals.
In-Zone: 1:28 mins.
Week 3 - Day 2:
Set 1 - 20 push-ups , rest 90 seconds
Set 2 - 25 push-ups, rest 90 seconds
Set 3 - 15 push-ups, rest 90 seconds
Set 4 - 15 push-ups, rest 90 seconds
Set 5 - Max @ least 25 push-ups, rest 90 seconds

8:10 PM - 20 mins. Abs Challange ( 76 AVG -801 MAX HR) 31 Kcals.
4 sets of 25 slow crunches (12 second crunches)
In-Zone: 0 mins.

9:00 PM - 30 mins of Spinning @ Home ~ 6 miles (HR ???) ~ 123 Kcals.
Nice easy pace.

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: 2173
Cups of Water: 21

NUTRIENTS

Carbs: 361g (62%)
Protein:119g (20%)
Fat: 45g (18%)
Fiber: 85g

Daily Deficit/Overage: (-432)
Weekly Deficit/Overage: (-3444)