Day #15

Awake: 10:02am
Weight: 173.2

Beverages: Water - 8, Vanilla Soy Milk - 2, Root Beer - 1
Breakfast: Bowl of cranraspberries
Lunch: Chicken chow mein  and vegetable fried rice, vitamins
Dinner: Portobello quesadilla with rice and beans
Dessert: Root beer float

Comments: Beautiful night sleep. The best I've had in weeks even though I got a text at 4:32 in the morning.

Day #14

Awake: 9:11am
Weight: 174.6

Beverages: Water - 5, Mango Juice - 3
Breakfast: Shrimp salad and a mojo bar
Lunch: Portillo's beef sandwich and the chopped salad
Dessert: Strawberry shake and chocolate cake
Dinner: Texas toast, three meatballs, and zucchini casserole

Comments: There will be changes made today.

Day #13

Awake: 11:46am
Weight: 175.7
BMI: 25.2

Beverages:  Water - 7, Mango Juice - 4
Breakfast: Oops
Lunch: Wendy's chicken sandwich with fries and chicken nuggets
Snack: Two Mojo bars with pita chips covered in cheese
Dinner: Chicken, shrimp salad, and spinach salad

Comments: Felt weird the whole day, really weird. It's like my head was stuffed and cloudy. I went through the rest of my Kleenex box. It probably was just a sinus issue that was clogging my head.

Day #12

Awake: 7:06am
Weight: ?
BMI: ?
Exercise: 1 hour of dancing

Beverages: Water - 8, 2% Milk - 1, Orange Juice - 1, Mountain Dew - 1
Breakfast: Scrambled eggs with biscuits and gravy
Lunch: Jalapeno's chicken enchilada and steak chimichunga
Dinner: Garlic pita chips and muenster cheese

Comments: Finally back home.

Day #11

Awake: 7:45am
Weight: ?
BMI: ?
Stretch: 7 minutes
Exercise: 30 minutes on the treadmill, 1 hour of walking

Beverages: Water - 7, 2% Milk - 2, Orange Juice - 1
Breakfast: Sausage patty with biscuits and gravy
Lunch:  Subway's seafood sub
Dinner: Half portion of Culver's kids meal butter burger on sour doe bread with onion rings
Dessert: Peanut butter cream dream cone

Comments: Hotel stays can be fun, but they make it difficult to stay on track.

Day #10

Awake: 7:22am
Weight: ?
BMI: ?
Exercise: 1 hour of walking

Beverages: Water - 8, Orange Juice - 2, Skim Milk - 2
Breakfast: Scrambled eggs, sausage patty, biscuits and gravy
Lunch: Panera Bread's broccoli cheddar soup with a Cuban chicken panini
Dinner: Wendy's french fries
Dessert: Small chocolate frosty
Snack: TGI Friday's chedder and bacon potato skins

Comments: Finally devoured dinner late in the night. Road trips are notorious for altering plans.

One Pound

Height: 5'10"
Weight: 172.0

Here are just a few example of activities with the amount of time that it will take to burn the 3500 calories that are needed to lose one pound.

Activity	Minutes to lose one pound
Running 12 mph	120
Running 10 mph	149
Running 8 mph	199
Boxing - in ring	223
Handball	223
Running 7 mph	233
Skiing - cross country	236
Elliptical trainer	236
Stationary bicycle / spinning - vigorous	236
Basketball full court	245
Rock climbing	245
Bicycling / cycling 14-16 mph	254
Step aerobics - high impact	254
Rugby	254
Racquetball competitive	267
Rope jumping	267
Soccer competitive	267
Judo - martial arts	267
Running 6 mph	267
Swimming - vigorous	274
Football - full contact	278
Ski machine	278
Canoeing 4 mph	290
Skating - vigorous	294
Rowing machine - vigorous	308
Skiing - downhill	308
Football - touch	308
Bicycling / cycling 12-14 mph	308
Vinyasa yoga	308
Bicycling / biking - mountain	317
Pushups - vigorous	317
Running 5 mph	317
Frisbee, Ultimate	317
Lacrosse	317
Basketball 1/2 court	328
Repelling	333
Situps / crunches - vigorous	333
Horseback riding - galloping	333
Hockey	333
Walking - up stairs	333
Calisthenics / exercise - vigorous	333
Jumping jacks - vigorous	333
Backpacking	363
Step aerobics - low impact	383
Racquetball casual	383
Stair Step Machine	383
Basketball - officiating	383
Bikram / hot yoga	383
Rowing machine - moderate	383
Aerobics - high impact	383
Soccer casual	383
Jogging	383
Stationary bicycle / spinning - moderate	383
Sledding, toboganning	391
Rearranging Furniture	406
Horseback riding - trotting	415
Pilates Advanced	423
Chop Wood	442
Tennis - singles	442
Aerobics - low impact	442
Golf - carry clubs	442
Swimming - moderate	442
Lifting weights - vigorous	442
Shovel Snow	442
Weight lifting - vigorous	442
Dancing - aerobic, ballet, modern	452
Boxing - punching bag	452
Horse grooming	452
Fencing	452
Hiking	452
Skiing - water	452
Construction/Remodeling	462
Dancing - fast ballroom	484
Garden	496
Hopscotch/Dodge ball	508
Using Crutches	508
Snorkeling	508
Cleaning Gutters	508
Ashtanga yoga	521
Pilates Intermediate	521
Power yoga	521
Walking 4 mph	521
Hunting	535
Cricket	535
Painting House	535