Sept. 7 back to 223 lbs and back to the gym and pool

I have been following the dot diet. I am back to 223 lbs. again. I am up to 1 mile on the bike and 2 lengths in the pool. I have a long way to go! The dot diet is working well for me. So far today I ate 2 proteins (egg, turkey sausage and turkey dog), 2 starches (80 cal toast and 80 cal. crescent roll), 2 veggies (salad and vegggie soup), 2 fruits (orange and peach) and 2 dairy (2 oz. cheese). I have one more serving of everything and 3 50 calorie servings of fat. Tri