DAY 20
Lower Body Conditioning and Core 3
😐 Okay
🏃 Morning Circuit · 31 min
🏃 Midday Core · 9 min
🚴 Zone 2 Ride · 30 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
70 min
Total Time
🚴
30 min
Cardio Time
🍽️
1,740 kcal
Consumed
🔥
642 kcal
Burned
⚡
+1,098
Net Cal
💊
206g
Protein
⚖️
198.2 lbs
Weight
😴
8 hrs
Sleep
👣
9,614
Steps
📝 Journal Entry
Oh boy. Hibachi.
🔄 Morning Circuit
CIRCUIT
⏱ 31 MIN 5 rounds 90s rest 🔥 237 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat Quads, Glutes Dumbbell |
1. 15 reps @ 40lbs 2. 15 reps @ 40lbs 3. 15 reps @ 40lbs 4. 15 reps @ 40lbs 5. 15 reps @ 40lbs |
| Step Up Quads, Glutes |
1. 12 reps 2. 12 reps 3. 12 reps 4. 12 reps 5. 12 reps |
| Dumbbell Romanian Deadlift Hamstrings, Glutes Dumbbell |
1. 15 reps @ 40lbs 2. 15 reps @ 40lbs 3. 15 reps @ 40lbs 4. 15 reps @ 40lbs 5. 15 reps @ 40lbs |
| Body Weight Lunge Quads, Glutes |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps |
| Burpee Full Body |
1. 7 reps 2. 5 reps 3. 6 reps 4. 7 reps 5. 7 reps |
🔄 Midday Core
CIRCUIT
⏱ 9 MIN 3 rounds 60s rest 🔥 54 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise Abs, Hip Flexors Bodyweight |
1. 12 reps 2. 15 reps 3. 14 reps |
| Core Twist Obliques, Core Dumbbell |
1. 30 reps @ 40lbs 2. 30 reps @ 40lbs 3. 30 reps @ 40lbs |
| Hollow Hold Core, Abs Bodyweight |
1. 30s 2. 30s 3. 30s |
🚴 Zone 2 Ride
⏱ 30 MIN 🔥 351 cal
196 kJ
Output (kJ)
93 W
Avg Watts
76 rpm
Avg Cadence
39 %
Avg Resistance
351 kcal
Calories Burned
115 bpm
Avg Heart Rate
LISS / Zone 2
Class Type
Just ride
Instructor
🥗 Meals
🍳 Breakfast457 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
| Oatmeal (dry) | 1/2 cup dry | 150 kcal | 5g |
| Blueberries | 0.5 × 1 cup | 42 kcal | 0.5g |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner488 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| White Rice (cooked) | 0.25 × 1 cup | 61 kcal | 1g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Shrimp, grilled (1 oz) | 3 × 1 oz | 84 kcal | 18g |
| Chicken Breast (grilled) | 4 oz | 187 kcal | 35g |
| Teriyaki Sauce | 6 × 1 tbsp | 96 kcal | 6g |
Went to hibachi. Tried my best to map it as close as I can.
🍎 Snacks240 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
Total: 1,740 kcal · 206g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
7/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
26.1 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein206g55%
Carbs132g35%
Fat39g10%