DAY 27
Lower Body Conditioning and Core 4
😴 Tired
🏃 Morning Circuit · 31 min
🏃 Midday Core · 10 min
🚴 Zone 2 Ride · 40 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
81 min
Total Time
🚴
40 min
Cardio Time
🍽️
1,781 kcal
Consumed
🔥
635 kcal
Burned
⚡
+1,146
Net Cal
💊
143g
Protein
⚖️
193.2 lbs
Weight
😴
8 hrs
Sleep
👣
14,101
Steps
🔄 Morning Circuit
CIRCUIT
⏱ 31 MIN 5 rounds 90s rest 🔥 249 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat Quads, Glutes Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs 6. 15 reps @ 45lbs |
| Step Up Quads, Glutes |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps 5. 24 reps 6. 24 reps |
| Dumbbell Romanian Deadlift Hamstrings, Glutes Dumbbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs 4. 15 reps @ 45lbs 5. 15 reps @ 45lbs 6. 15 reps @ 45lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Jump Squat Quads, Glutes Bodyweight |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps 6. 10 reps |
| Burpee Full Body Bodyweight |
1. 5 reps 2. 5 reps 3. 5 reps 4. 5 reps 5. 5 reps 6. 5 reps |
🔄 Midday Core
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 58 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise Abs, Hip Flexors Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
| Core Twist Obliques, Core Dumbbell |
1. 45 reps @ 30lbs 2. 45 reps @ 30lbs 3. 45 reps @ 30lbs |
| Hollow Hold Core, Abs Bodyweight |
1. 35s 2. 35s 3. 35s |
🚴 Zone 2 Ride
⏱ 40 MIN 🔥 328 cal
230 kJ
Output (kJ)
96 W
Avg Watts
70 rpm
Avg Cadence
42 %
Avg Resistance
328 kcal
Calories Burned
LISS / Zone 2
Class Type
Free Ride
Instructor
🥗 Meals
🍳 Breakfast265 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
🥗 Lunch15 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Mixed Salad Greens | 3 cups | 15 kcal | 1g |
I had a poke bowl for lunch with tuna and some toppings. I'm not sure exactly how to add it so I'm going to manually add 600 calories.
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
🍎 Snacks937 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| Beer — Ultra Light (12 oz) | 5 × 12 fl oz | 475 kcal | 0g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Popcorn (microwave, butter) | 0.25 × 1 bag (small) | 80 kcal | 1.5g |
| Pasta (cooked) | 1 cup | 220 kcal | 8g |
Total: 1,781 kcal · 143g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
6/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.5 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein143g48%
Carbs125g42%
Fat31g10%