How I Lost 3 Pounds This Week

The goal:  Lose 3 pounds in a week

The math:

1 pound = 3,500 calories
3 pounds = 10,500 calories

Daily calorie requirements for me (185 pounds, not including workouts) = 2850  (see the calculator here)

Calories per day consumed = 2,200

2850-2200 = 650cal/day deficit
650 x 7 = 4,550 calories over the week!

So far so good.  Now let's add in exercise.

10 hours x 700cal/hr = 7,000.  (700 is a ballpark for me, subtracting any consumed Gatorade/food during workouts)

7000 calories... minus 400 calories for recovery (I give myself 200cal for a 2+ hour effort) = 6,600.

Total deficit for the week = 6,600+4,550 = 11,100 calories
Projected weight loss=11,100 / 3,500 = 3.17 pounds

... but then I hosted a poker night on Friday and ate about 1000 calories more than I was supposed to.  Still works out to 10,150, and right on my 3 pound goal.