WORKOUT

5:30 AM - 120 mins. of Spinning ~ 32 miles (117 AVG-132 MAX HR) 663 Kcals.
Breakdown: 60 mins spinning with Nicole's class & 60 mins. on my own w/headphones.

7:35 AM - 30 mins. of Stepper - 2.8 miles (108 AVG- 119 MAX HR) 140 Kcals.
Program: Manual - Level 5 (134 floors)

6:30 PM - 60 mins. Spinning ~ 15 miles ( 120 AVG - 141 MAX HR) 350 Kcals
Decided to go straight to Bensalem to try the Spinning class on Monday nights.
I didn't get the instructors name. The class was alright. To much Britney Spears, Pink , etc. to really get into it. That is just not my cup of tea.


CALORIE REQUIREMENTS

BMR: 1361 Kcals
TDEE: 2600

Activity Level Activity Factor
Very Active 1.9

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2210 Kcals 2080 Kcals 1950 1820 Kcals

Actual Calories Consumed: 2186
Cups of Water: 24

NUTRIENTS
Carbs: 327g (59%)
Protein: 119g (21%)
Fat: 50g (20%)
Fiber: 63g

Daily Deficit/Overage: (-414)
Weekly Deficit/Overage: (-414)


WEEKLY MEASUREMENTS
Weight: 141.5 lbs
Navy Body-fat Formula: 18.2% Fat
Neck: 13" Waist: 28.25" Hips: 32.75"
Lean: 115.75 lbs (81.8%)
Fat: 25.75lbs (18.2%)