WORKOUT

5:30 AM - 64 mins. of Spinning ~ 18 miles (125 AVG-147 MAX HR) 390 Kcals.
Spinning class w/ Nicole. A mush better class than a few weeks ago. She still needs to feel the music and coordinate the jumps, hills & speed training.

6:45 AM - 60 mins. of Walking - 4.0 miles (107 AVG- 138 MAX HR) 274 Kcals.
Program: Hill Training - Level 10 (1.5% to 6.5% Inclines) Random durations

8:15 pm - 30 mins. of Walking- 2.0 MILES ( 101 AVG- 133 MAX HR) 119 Kcals.

CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2348

Activity Level Activity Factor
Very Active 1.725

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1996 Kcals 1879 Kcals 1762 1644 Kcals

Actual Calories Consumed: 1810
Cups of Water: 18

NUTRIENTS
Carbs: 261g (55%)
Protein: 116g (25%)
Fat: 41g (19%)
Fiber: 49g

Daily Deficit/Overage: (-538)
Weekly Deficit/Overage: (-538)


WEEKLY MEASUREMENTS
Weight: 140.0 lbs (*TOM)
Navy Body-fat Formula: 18.2% Fat
Neck: 13" Waist: 28.0" Hips: 33.0"
Lean: 114.5 lbs (81.8%)
Fat: 25.5 lbs (18.2%)