WORKOUT

1:40 PM - 45 mins of Sculpt-a-Body Workout & Jump-rope(119 AVG-148 MAX HR)253 Kcals.
Walking Lunges: 40 Total
Side Walking Squats: 15 Right, 15 Left x 2 sets
Backward Lunge: 25 Right, 25 Left
Jump Squats: 25 Forward, 25 Backwards
High Knees: 30 Forward, 30 Backwards
Butt Kicks: 30 Forward, 30 Backwards
Lying Flutter Kicks: 4 sets of 25
Lying Scissors: 4 sets of 25
Push-up Crossover: 2 sets of 5 each side

2:30 PM - 60 mins. of Spinning ~ 15 miles (124 AVG-137 MAX HR) 364 Kcals.
Put on Headphones and headed into spinning room for my own workout.

CALORIE REQUIREMENTS

BMR: 1388 Kcals
TDEE: 2379

Activity Level Activity Factor
Very Active 1.725

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2022 Kcals 1904 Kcals 1785 1666 Kcals

Actual Calories Consumed: 1756
Cups of Water: 18

NUTRIENTS
Carbs: 278g (61%)
Protein: 71g (16%)
Fat: 47g (23%)
Fiber: 47g

Daily Deficit/Overage: (-523)
Weekly Deficit/Overage: (-523)


WEEKLY MEASUREMENTS
Weight: 144 lbs
Navy Body-fat Formula: 21% Fat
Neck: 13" Waist: 29.5" Hips: 33.5"
Lean: 113.8 lbs. (79%)
Fat: 30.2 (21%)