WORKOUT

6:00 AM - 75 mins. of Weights-Legs (103 AVG - 146 MAX HR) 347 Kcals
In-Zone: 24 mins.
Walking Lunges w/ Dbl Curl: 25/7.5, 25/7.5, 25/7.5
Squats: 75/15, 95/15, 115/15
Hack Squats: 50/15, 70/15, 90/15
Angled Leg Press: 180/15, 230/15, 280/15
Angled Calf Raise: 180/25, 230/25, 280/25
Leg Curl: 40/15, 50/12, 60/6
Leg Extention: 45/15,60/12, 75/12
Glute: 30/15, 40/15, 50/15
Adductor: 100/15, 110/15, 120/15
Abductor: 100/15, 110/15, 120/15

7:30 AM - 60 mins. TM Hill Workout Walk - 4.0 miles (122 AVG - 151 MAX HR) 360 Kcals.
In-Zone: 37 mins.
Breakdown:
4 MPH (0.0% to 13.0% incline) with .5% incline increased every 2 minutes = 54 minutes
4 MPH (12.5% to 7.0% incline) decrease .5% every 15 seconds = 3 minutes
4 MPH (6.5% to 5.0% incline) decrease .5 every 30 seconds = 2 minutes
4 MPH @ 5% incline for 1 minute = 1 minute.


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:

Cups of Water: 15 NUTRIENTS

Carbs: g (%)
Protein: g (%)
Fat: g (%)
Fiber: g

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