More improvement.  

I am below my goal now.  I am reassessing my goals.  

Figure 1:  17 Oct 2016 Weekly Weight Chart

Weight:  If you look at figure 1.  I lost 5.4 pounds this week.  I do not think the weight gain was real.  Some of the weights were a different scale (2-2.5 lbs).   A lot of the rest  was losing the water weight rorm my vacation.  I has a lot of salty foods and their are other effects of flying that tend to cause weight gain.  I am setting a new goal of 199 pounds. I made an appointment for the Bod-Pod and to have metabolic testing to see how many calorie I should have.  I will post them on the blog when I get them.

Figure 2: Nutrition for 17 October 2016.

Nutrition:  Figure 2 shows my typical diet and this is what I ate today.  I have reduced my simple sugars and how have yogurt based deserts.  I plan to add some protein but in general, I am very happy with my satiety and current diet.  My only concern is if it is maintainable.  

Exercise:  I continue to do mostly cardiovascular exercise.  I need to add resistance training which will happen on 22 October after the PT test.  

Why did I choose 199 as a goal?  That is based in part on S. M. A. R. T. and realistic goals, but it is also based on BMI and a healthy weight.  It is a good short them goal while a reassess how to improve my body composition with the wellness center.