WORKOUT

6:30 AM - 120 mins. of Spinning ~ 20 miles(99 AVG-113 MAX HR) 436 Kcals.
Decided to take it easy today and spin at home while reading PhillyFit.

7:00 PM - 60 mins. of Walking - 4.3 miles (114 AVG- 136 MAX HR) 314 Kcals.
Breadown: 2.0 % incline
4.0 to 4.5 MPH pace with .1 MPH increase every 10 mins.

CALORIE REQUIREMENTS

BMR: 1359 Kcals
TDEE: 2345

Activity Level Activity Factor
Very Active 1.725

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1993 Kcals 1876 Kcals 1759 1641 Kcals

Actual Calories Consumed: 1786
Cups of Water: 15

NUTRIENTS
Carbs: 280g (61%)
Protein: 85g (18%)
Fat: 42g (21%)
Fiber: 53g

Daily Deficit/Overage: (-559)
Weekly Deficit/Overage: (-559)


WEEKLY MEASUREMENTS
Weight: 139.5 lbs
Navy Body-fat Formula: 19.3% Fat
Neck: 13" Waist: 28.5" Hips: 33.25"
Lean: 112.6 lbs. (80.7%)
Fat: 26.9 lbs. (19.3%)