Thursday, November 18th
Intervals
Spin Class - 45 mins - intense. Legs were already tired from yesterday, so what did I do? Cranked it up even harder. Probably not the smartest thing to do.
I've Got Problems 
Something happened this afternoon. While simply walking to my desk, something went haywire in my lower back. I've been lucky to never have any kind of back problems, exept minor stiffness from tight hamstrings. This was different - a sharp pain and then a very sore feeling that felt like I had had a anesthetic spinal block. I'm sore in the lower back now, and its been 6 hours and one hot shower since this happens. Even if it feels OK tomorrow, I'm going to hold off on lifting until Saturday. I hope it's just a pull or strain, but man, it feels like something worse. On the positive side, it hasn't gotten worse, just not better.
Eating
My overall calorie intake today: 2,154 kcals. Finally got my number in line with 28%P (140 grams), 36%C, and 37%F of which only 6% of total is saturated fat. The carbs are high because at the end of the day I had some kcals to take in and (unfortunately) I caved in and ate about 150 kcals of cookies (at least they were covered with dark chocolate, and the phenols in it are good for you).
The Numbers
Basal: 2,400 kcals
Exercise: 504 kcals
Food: 2,154
Deficit: 750 kcals.