WORKOUT

9:15 AM - 60 mins. of Spinning w/ Joan = 15.81 miles (128-148) 405 Kcals

6:30 PM - 30 mins. of Stepmill - 2.34 miles (115-120) 166 Kcals.
Manual Level 4 - 60 SPM - 7.3 METS

7: 10 PM - 25 mins. of Swimming Laps - .5 mile (HRM ??) ~ 100 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
1717 236 56 61 30 55% 13% 32%

Actual Calories Consumed: 1717
Cups of Water: 18

NUTRIENTS

Carbs: 236g 55(%)
Protein: 56g (13%)
Fat: 61g (32%)
Fiber: 30g

Daily Deficit/Overage: (-447)
Weekly Deficit/Overage: (-2030)

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

06/05/11: 145.0 lbs.