WORKOUT

6:00 AM - 80 mins. of Weights-Legs (103 AVG - 146 MAX HR) 347 Kcals
In-Zone: 24 mins.
Walking Lunges w/ Dbl Curl: 25/10, 25/10, 25/10
Squats: 85/20, 105/15, 125/12
Hack Squats: 95/15, 115/12, 135/10
Angled Leg Press: 180/15, 230/12, 280/10
Angled Calf Raise: 180/25, 230/25, 280/25
Leg Curl: 40/15, 50/12, 60/6
Leg Extention: 60/15,75/12, 90/8
Glute: 30/15, 40/15, 50/15
Adductor: 100/15, 110/15, 120/12
Abductor: 100/15, 110/15, 120/12

7:30 AM - 60 mins. Stepmill - 5.15 miles (114 AVG - 130 MAX HR) 315 Kcals.
In-Zone: 27 mins.
Breakdown:
30 mins. Manual Level 4
20 mins. Manual Level 5
10 mins. Manual Level 6

5:00 PM - 15 min. of Push-up Challenge -Week 3/Day 3 (101 AVG -139 MAX HR) 58 Kcals.
In-Zone: 4 mins.
Week 3 - Day 3:
Set 1 - 24 push-ups , rest 2 minutes
Set 2 - 30 push-ups, rest 2 minutes
Set 3 - 20 push-ups, rest 2 minutes
Set 4 - 20 push-ups, rest 2 minutes
Set 5 - Max @ least 30 push-ups, rest 2 minutes

5:30 PM - 75 mins. of Spinning w/Rob ~ 19.5 miles (115 AVG - 139 MAX HR) 393 Kcals
In-Zone: 26 mins.

8:00 PM- 20 mins. of Crunches (72 AVG - 76 MAX) 30 Kcals.
In-Zone: 0 mins.

CALORIE REQUIREMENTS

BMR: 1505 Kcals
TDEE: 2597

Activity Level Activity Factor
Very Active 1.75

05% Deficit 10% Deficit 15% Deficit 20% Deficit 25% Deficit 30% Deficit
2468 Kcals 2339 Kcals 2207 Kcals 2077 Kcals 1948 Kcals 1818 Kcals

Actual Calories Consumed: 2286

Cups of Water: 24
NUTRIENTS

Carbs: 342g (57%)
Protein: 109g (18%)
Fat: 66g (25%)
Fiber: 55g

Daily Deficit/Overage: (-311)
Weekly Deficit/Overage: (-1997)
Yearly Deficit/Overage: (-8652)