WORKOUT

5:15 AM - 65 mins. of Spinning ~ 15 miles (117 AVG-142 MAX HR) 362 Kcals.
Breakdown: 10 mins on my own w/headphones &55 mins spinning with Nicole's class.

7:00 AM - 80 mins. of Weights-chest, shoulder & back w/Abs (90 AVG-134 MAX HR)250 Kcals.
Bench Press: 65/15, 75/15, 85/15, 95/10, 105/3
Knee-in & Outs: BW/30 X 5 sets
Incline Flyes: 20/15, 25/12, 30/6
Dbl Side Bends: 20/15, 25/15, 30/15
Cable Cross-over: 30/15, 40/8, 30/15
Straight Leg Hanging Raises: BW/10 X 3 sets
Row: 25/15, 35/15, 45/10
Lat Pulldown: 60/15, 67.5/15, 75/8
Rear Deltoid: 30/15, 45/10, 45/10
Dbl Side Riases: 7.5/15, 10/15, 10/15
LF Lat Raises: 30/10, 30/8, 30/6
Shoulder Press: 30/15, 30/15, 30/15


CALORIE REQUIREMENTS

BMR: 1374 Kcals
TDEE: 2371

Activity Level Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2015 Kcals 1897 Kcals 1778 1660 Kcals

Actual Calories Consumed: 1789
Cups of Water: 15

NUTRIENTS
Carbs: 230 g (%)
Protein: 112 g (%)
Fat: 50 g (%)
Fiber: 47 g

Daily Deficit/Overage: (-582)
Weekly Deficit/Overage: (-582)


WEEKLY MEASUREMENTS
Weight: 143.0 lbs
Navy Body-fat Formula: 18.2% Fat
Neck: 13" Waist: 28" Hips: 33"
Lean: 115.7 lbs (%)
Fat: 26 lbs (%)
*NOTE: Weight is up because I did indulge over the Thanksgiving weekend. Ate quite a few Non-clean eating foods (twisted,teas, pizza, pretzels & even some cake.) However I did not over-indulged...just things I normally would not eat.