WORKOUT

5:45 AM - 60 mins. of Spinning W/Patty - 15 miles (128-145) 407 Kcals
In-Zone: 58:47 minutes (24.5 KM)

7:00 AM - 30 mins of Stepmill - Speed Intervals-L9 (119-130) 177 Kcals
Distance: 2.75 miles In-Zone: 18:25 minutes
Breakdown: 4 mins @ 60 SMP (7.2 METS)/4 mins @ 9.3 SPM ((9.3 METS) x 7.5 sets

7:45 AM - 33 mins. of Swimming Laps - 5/6 mile ((94-102) 108 Kcals.
In-Zone: 0 mins.
25 M x 40 laps = 5/8 mile

7:20 PM 65 min. Run Outside ~ 5.1 mile run (HR???) ~ 455 Kcals

CALORIE REQUIREMENTS

BMR: 1396 Kcals
TDEE: 2164

Activity Level Activity Factor
Moderate Active 1.55

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1840 Kcals 1732 Kcals 1623 Kcals 1515 Kcals

Actual Calories Consumed: 1934
Cups of Water: 24

NUTRIENTS

Carbs: 290g (60%)
Protein: 84g (17%)
Fat: 49g (23%)
Fiber: 65g

Daily Deficit/Overage: (-230)
Weekly Deficit/Overage: (-1440)

Weight Progress for week of 05/29/11- 06/04/11:

5/29/11: 149 lbs.
5/30/11: 146.5 lbs.
5/31/11: 145.5 lbs.
06/01/11: 143.5 lbs.
06/02/11: 143.5 lbs.