WORKOUT

7:20 AM - 60 mins. TM Running - 6.0 miles ((141 AVG - 154 MAX HR) 464 Kcals
In-Zone: 59 Minutes
Breakdown:
5.5 MPH @ 0% Incline x 3 mins.
5.6 MPH @ 0% Incline x 3 mins.
5.7 MPH @ 0% Incline x 3 mins.
5.8 MPH @ 0% Incline x 3 mins.
5.9 MPH @ 0% Incline x 3 mins.
6.0 MPH @ 0% Incline x 3 mins.
6.0 MPH @ 0.5% Incline x 3 mins.
6.0 MPH @ 1.0% Incline x 3 mins.
6.0 MPH @ 2.0% Incline x 3 mins.
6.0 MPH @ 2.5% Incline x 3 mins.
6.0 MPH @ 3.0% Incline x 3 mins.
6.0 MPH @ 3.5% Incline x 3 mins.
6.0 MPH @ 3.0% Incline x 3 mins.
6.0 MPH @ 2.5% Incline x 3 mins.
6.0 MPH @ 2.0% Incline x 3 mins.
6.0 MPH @ 1.5% Incline x 3 mins.
6.1 MPH @ 1.0% Incline x 1.5 mins.
6.2 MPH @ 1.0% Incline x 1.5 mins.
6.3 MPH @ 0.5% Incline x 1.5 mins.
6.4 MPH @ 0.5% Incline x 1.5 mins.
6.5 MPH @ 0% Incline x 1.5 mins.
6.6 MPH @ 0% Incline x 1.5 mins.
6.7 MPH @ 0% Incline x 1.5 mins.
6.8 MPH @ 0% Incline x 1.5 mins.

8:30 64 mins of Spinning w/Tony ~ 13 miles (116 AVG - 132 MAX HR) 337 Kcals.
In-Zone: 38 Minutes


CALORIE REQUIREMENTS

BMR: 1521 Kcals
TDEE: 2595

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: 2046
Cups of Water: 15

NUTRIENTS

Carbs: 303g (57%)
Protein: 89g (17%)
Fat: 61g (26%)
Fiber: 49g

Daily Deficit/Overage: (-549)
Weekly Deficit/Overage: (-549)