On the way to Onderland - Week 3

Start weight 220.5
End weight 217.8
Loss 2.7

September 12
Exercise: Ran 3.11 miles Nike+ (531 cal)
Food: 1,385
Deficit: 1,340

September 13
Exercise: Strength training (100 cal)
Food: 1,384
Deficit: 910

September 14
Exercise: Ran 2 miles Nike+ (343 cal)
Food: 1,559
Deficit: 978

September 15
Exercise: Cross training - 30 min. stationary bike (350 cal)
Food: 1,464
Deficit = 1,080

September 16
Exercise: Ran 2 miles Nike+ (343 cal)
Food: 1,615
Deficit = 922

September 17
Exercise: Rest day
Food: 1,809
Deficit = 385

September 11
Exercise: DVD (cal 200)
Food: 1,202
Deficit = 1,192

Average daily deficit = 972

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
Maintenance Calories - (Calories Consumed - Calories Burned) = Deficit