WORKOUT

5:40 AM - 50 mins. of Weights: Upper-body & Arms (102 AVG - 136 MAX HR) 201 Kcals
In-Zone: 10 minutes
Assisted Wide Grip Pull-ups: 90/12, 75/6, 60/4
Assisted Narrow Grip Pull-uos: 90/10, 75/6, 66/4
Assisted Dips: 75/12, 60/8, 45/6
Push-ups: 3 sets of 15 (Standard Military)
Dbl Curl: 15/15, 20/8, 20/8
Overhead Dbl Press: 20/15, 25/12, 30/10
Bar Curl: 30/15, 40/10, 50/4
Tricep Dips between Two Benches: 3 sets of 15
Bicolator: 50/12, 60/8, 70/5
LF Seated Dips: 90/15, 110/12, 120/10

6:40 AM - 33 mins. of Elliptical Trainer - 4 miles (108 AVG - 115 MAX HR) 151 Kcals.
In-Zone: 0 mins.
Program: Interval Training
Ramp 4/Resistance 6 for 2 minutes, Ramp 10/Resistance 10 for 2 mins. X 8 sets.

7:25 AM - 36 mins. of Swimming Laps - .5 mile (89 AVG - 100 MAX HR) 97 Kcals.
Laps: 32 Full Laps (Up & Down) with flippers & fins.

5:30 PM - 62 mins. of Spinning w/Jen - 13 miles (112 AVG - 137 MAX HR) 315 Kcals.
In-Zone: 26 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: 1885
Cups of Water: 18

NUTRIENTS

Carbs: 297g (60%)
Protein: 95g (19%)
Fat: 45g (21%)
Fiber: 59g

Daily Deficit/Overage: (-620)
Weekly Deficit/Overage: (-4064)