DAY 13
Lower Body Conditioning and Core 2
😊 Good
🏃 Morning Circuit · 31 min
🏃 Midday Core · 15 min
🚴 Zone 2 Ride · 35 min
🐕 Tucker · 48 min · 1.91 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
129 min
Total Time
🚴
83 min
Cardio Time
🍽️
2,090 kcal
Consumed
🔥
912 kcal
Burned
⚡
+1,178
Net Cal
💊
177g
Protein
⚖️
195 lbs
Weight
😴
4 hrs
Sleep
👣
15,166
Steps
📝 Journal Entry
Family is in town this week so I'll try and find some time to vlog. Either way, the workouts continue and hopefully I can stick as closely to my diet as possible! It will make for a good test of will!
🔄 Morning Circuit
CIRCUIT
⏱ 31 MIN 5 rounds 90s rest 🔥 260 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 |
| Burpee Full Body Bodyweight |
1. 7 reps 2. 7 reps 3. 7 reps 4. 7 reps 5. 7 reps |
| Jump Squat Quads, Glutes Bodyweight |
1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps 5. 10 reps |
🔄 Midday Core
CIRCUIT
⏱ 15 MIN 3 rounds 60s rest 🔥 86 cal
| Exercise | Sets / Reps |
|---|---|
| Hanging Leg Raise Abs, Hip Flexors Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
| Core Twist Obliques, Core Dumbbell |
1. 30 reps @ 20lbs 2. 30 reps @ 20lbs 3. 30 reps @ 20lbs |
| Plank Core Bodyweight |
1. 45s 2. 45s 3. 45s |
| Hollow Hold Core, Abs Bodyweight |
1. 30s 2. 30s 3. 30s |
🚴 Zone 2 Ride
⏱ 35 MIN 🔥 386 cal
175 kJ
Output (kJ)
83 W
Avg Watts
76 rpm
Avg Cadence
37 %
Avg Resistance
386 kcal
Calories Burned
121 bpm
Avg Heart Rate
LISS / Zone 2
Class Type
🐕 Tucker
⏱ 48 MIN 🔥 180 cal
1.91 mi
Distance
180 kcal
Calories Burned
Shorter walk
Park / Route
🥗 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 |
🍽️ Dinner941 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Pizza (Cheese, 1 slice) | 1 slice | 272 kcal | 12g |
| Pizza (Pepperoni, 1 slice) | 1 slice | 313 kcal | 14g |
| Pizza (Meat Lovers, 1 slice) | 1 slice | 356 kcal | 17g |
🍎 Snacks137 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
Total: 2,090 kcal · 177g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
6/10
⚡ Energy
6/10
🧠 Stress
1/10
BMI
25.7 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein177g41%
Carbs187g43%
Fat67g16%