DAY 48
Lower Body Conditioning and Core 7
😴 Tired
🏃 Midday Core · 10 min
🏃 Morning Circuit · 31 min
🚴 30 just ride · 30 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
71 min
Total Time
🚴
30 min
Cardio Time
🍽️
2,542 kcal
Consumed
🔥
651 kcal
Burned
⚡
+1,891
Net Cal
💊
151.1g
Protein
⚖️
184.6 lbs
Weight
😴
9.25 hrs
Sleep
👣
3,586
Steps
📝 Journal Entry
Whew, week 7 comes to a close. And a new weigh low?! Awesome. I originally had a 50 minute peloton ride on my schedule, but between my absolute exhaustion, and a busy schedule, I’ve decided to cut it down to 30 mins. I feel kinda crappy about that, but at the same time I’ve hit my weight goal with this whole program today, and some analysis was reflecting that my program is possibly a bit rough on days like today, with two workouts AND a ride. But hey, I got the results I wanted, so I can’t complain! I don’t feel too bad about going from 50 mins down to 30, but I am by no means making a trend of that, I just definitely need a bit more recoup time.
🔄 Midday Core
CIRCUIT
⏱ 10 MIN 3 rounds 60s rest 🔥 56 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise |
1. 15 reps 2. 15 reps 3. 15 reps 4. 15 reps 5. 15 reps |
| Core Twist |
1. 30 reps @ 45lbs 2. 30 reps @ 45lbs 3. 30 reps @ 45lbs 4. 30 reps @ 45lbs 5. 30 reps @ 45lbs |
| Hollow Hold |
1. 45s 2. 45s 3. 45s 4. 45s |
🔄 Morning Circuit
CIRCUIT
⏱ 31 MIN 5 rounds 90s rest 🔥 238 cal
| Exercise | Sets / Reps |
|---|---|
| Goblet Squat |
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 |
1. 24 reps 2. 24 reps 3. 24 reps 4. 24 reps 5. 24 reps 6. 24 reps |
| Dumbbell Romanian Deadlift |
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 |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps 5. 20 reps 6. 20 reps |
| Jump Squat |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps 6. 10 reps |
| Burpee |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps 6. 10 reps |
🚴 30 just ride
⏱ 30 MIN 🔥 357 cal
147 kJ
Output (kJ)
81 W
Avg Watts
68 rpm
Avg Cadence
40 %
Avg Resistance
357 kcal
Calories Burned
127 bpm
Avg Heart Rate
Other
Class Type
Just Ride
Instructor
🥗 Meals
🥗 Lunch517 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 × 2 tbsp (12g) | 100 kcal | 12g |
| Greek Yogurt (0%) | 0.75 × 1 cup | 103 kcal | 17.3g |
| Banana | 0.5 × 1 medium | 53 kcal | 0.5g |
| Blueberries | 0.25 × 1 cup | 21 kcal | 0.3g |
🍽️ Dinner1,845 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Thin Crust Pizza (Cheese) | 1 slice | 275 kcal | 12g |
| Thin Crust Pizza (mozzarella pearls + pepperoni + onions + sun-dried tomatoes) | 1 slice | 400 kcal | 18g |
| Thin Crust Pizza (Pepperoni and Onions) | 1 Slice | 320 kcal | 14g |
| Grimaldis Salad | 1 cup | 200 kcal | 7g |
| Misc Calorie | 6.5× 1 Serving | 650 kcal | 0g |
🍎 Snacks180 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Quest Bar (Birthday Cake) | 1 Bar (60g) | 180 kcal | 20g |
Total: 2,542 kcal · 151.1g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
3/10
⚡ Energy
4/10
🧠 Stress
2/10
BMI
24.4 — Normal
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein151g40%
Carbs153g40%
Fat78g20%