On the way to Onderland - Week 4

Start weight 217.8
End weight 216.9
Loss .09


September 19
Exercise: Ran 3.11 miles Nike+ (530 cal)
Food: 1,184
Deficit: 1,540

September 20
Exercise: 20 min. strength training DVD (200 cal)
Food: 1,202
Deficit: Deficit 1,192

September 21
Exercise: Ran 2 miles Nike+ (334 cal)
Food: 1,514
Deficit: 1,014

September 22
Exercise: Cross training - 30 min. stationary bike (350 cal)
Food: 1,423
Deficit = 1,121

September 23
Exercise: Ran 2 miles Nike+ (335 cal) 20 min. strength training DVD (200 cal)
Food: 1,397
Deficit = 1,335

September 24
Exercise: Rest day
Food: 1,286
Deficit = 908

September 25
Exercise: Ran/walked 3 miles Nike+ (501 cal) and Jillian Michaels DVD (cal 300)
Food: 1,516
Deficit = 1,479

Average daily deficit = 1,125

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