On the way to Onederland - Week 1

Start weight 222.9
End weight 221.9
Loss 1.0


August 30
Exercise: Strength training (100 cal)
Food: 1,896 calories
Deficit = 398

August 31
Exercise: Ran 2 miles Nike+ (350 cal)
Food: 1,445 calories
Deficit = 1,099

September 1
Exercise: Cross training - 20 min. stationary bike (250 cal)
Food: 1,562 calories
Deficit = 882

September 2
Exercise: Ran 2 miles Nike+ and strength training (450 cal)
Food: 1,567
Deficit = 1,077

September 3
Exercise: Rest day
Food: 1,482
Deficit = 712

September 4
Exercise: DVD (cal 300)
Food: 1,484
Deficit = 1,010

Average daily deficit = 863

10K Training Program
Strength Training (w/3# weights)
No More Trouble Zones DVD (w/3# weights)

Maintenance calories: 2194 Calories/day

700 cal deficit per day = 1.4# loss per week

Deficit formula (I don't know if this is correct) Maintenance Calories - (Calories Consumed - Calories Burned) = Deficit