On the way to Onederland - Week 2

Start weight 221.9
End weight 220.5
Loss 1.4



September 5
Vacation

September 6
Vacation

September 7
Exercise: Ran 3 miles Nike+, walked 2 miles, ran .75 mile Nike+ (897 cal)
Food: 1,530 calories
Deficit: 1,561

September 8
Exercise: Cross training - 30 min. stationary bike (350 cal)
Food: 1,581
Deficit = 963

September 9
Exercise: Rest day
Food: 1,636
Deficit = 558

September 10
Exercise: Ran 2 miles Nike+ (342) + strength training (100)
Food: 1,703
Deficit = 933

September 11
Exercise: DVD (cal 300)
Food: 1,101
Deficit = 1,393

Average daily deficit = 1,081 (counting the 2 days not on plan - 773)

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