Accountability Mission: No Mercy and No Excuses 

Good Morning BAF people,  its FRIDAY.  Well almost.  I must post tonight for the morning. 

Tell the whole truth and be accountable.  You know where you stood mid week.  Did you do anything about it or perhaps there was no need?  Are you in a good position, poor position or uncertain?  Regardless of what you've done to date, this week can be a success.  You can stay in control over the weekend.  You can alo use the weekend to fix the errors and ommisions of the week. 

Weight loss, healthy weight maintenance, and a healthy lifestyle require living it daily.  Find the enjoyment in this new lifestyle of ours.  

       ... All are welcome, jump in at anytime.


For reference:
5 Day Pouch Test website http://www.5daypouchtest.com/plan/theplan.html
5 Day Pouch Test Instructions
http://www.obesityhelp.com/forums/black_american/3995048/Hold-my-feet-to-the-fire-please-Accountability-Mision/
Protein Train Instructions http://www.obesityhelp.com/forums/black_american/3993571/Protein-Train-Educate-me-please/#32309205
Wagon Plan Instructions
http://www.obesityhelp.com/forums/black_american/3650242/The-Wagon-Plan-Get-back-on-the-wagon

I'm handling the late night eating issue or at least working with it.  Rather than have a snack that blows my calories, I've split dinner in two.  I fix a larger serving of protein than usual and cut back on the side veggies.  When the midnight urge hits, I finish the protein.

It will have to do until I can get over what ever is causing this.  I suspect it relates to missing my evening sf creamsicle and fudgsicle.  Once I hit the supermarket I'll know for sure.  

Calories 1197, protein 178g, fats 38g, net carbs 40g, liquids 104oz with 40 oz plain water.    I've got to hustle to make up my exercise burn this weekend.  I'm 2600 calories behind.  That's about three hour high intensity on the exercise bike (above 250 watts). 

I've done well on getting the protein up and holding calories in check.  Liquids are above my usual limit but with such high protein I'm afraid to stick to under 90 oz.  per my doc's orders.  Exercise which is usually the easy part has been neglected.  I'll use mostly cardio to make up the calories.  Next week I'll have to really focus on the strength training. 

Thats a great idea about cutting dinner in half. I might try that one too. I need to study more about exercise, burn rates etc... I admire the fact that you have so much knowledge in this area. I will start to do more research too.

Easy stuff.  Not much research required with tracker around.  As you track daily and tracker calculates your exercise calories, you'll eventually learn what you burn for each ativity. 

Overall...I can't complain about yesterday. I had the cake and now thats water under the bridge. I was going to inquire about the 80/20 rules that I heard Jilian Michaels and others talk about on on the Joy Behar show.  I did not do the exercise last night so that means I will do my training session tonight and must go in on Sat and Sunday for my 5 days. Everything else when well.



Plan for today:

B- 2 Chicken wings, LOL! Tangerine, 1/2 Glass of Milk, Supps and vitamins

S - Protein Drink

L- Subway Chef Salad

S- Tangerine

D- Protein Shake before workout with trainer

S- Protein Shake

Will report back what regimen I do with the trainer

80 ozs of H20

I'm not familiar with that 80/20 thing you refer to.  What is that?  

It looks like you're really hitting the protein.  We've got to live and enjoy variety.  To do that we all need to handle having a peice of cake and not the whole cake, lol.  We either plan ahead or make up for it later.  Looks like you're working that into your plan. 

I found the following info on the 80/20 rule. I don't know if this would work for me. Basically if I am on 1200-1400 calorie diet...I am thinking I could use 240-280 calories on a treat....that seems like a lot.  I think i might just budget like 500 calories for myself to eat a treat on the weekend. Take it from my total.  Not sure about taking the whole weekend and eating like 20% of whatever in light of my goal.

On another note, I think I know whats up with my gain. I am seriously constipated....too much cheese.  Need to lay low on the cheese.

Apply the 80/20 Rule to Your Diet

The 80/20 rule of economics can be applied to a lot of life's dilemmas, but blogger Jodie Clements used the rule as one of her "10 Commandments" to help her drop 10 pounds and feel better overall. The 20 percent, in her case, applied to eating the foods she really wanted to enjoy:

Eat healthy 80 percent of the time - the other 20 percent - eat whatever the hell you like (but not after 9pm). The whole point of eating well for the long term (your whole life) is knowing that you can also have whatever you want sometimes and that yes, a little bit of what you fancy really does do you good. So - how about eating healthy Monday to Friday and saving the fun for the weekend? Works for me.

Eating "whatever" might be a little extreme (given how easy it is to start splurging on fast food these days), but dividing your food up into weekly percentages might be more rewarding than watching every calorie. Hit the link for nine other tips on losing weight and keeping fit.

I kind of do this naturally, eat healthy during the week, go to gym at least 3 times (this is a MUST. my life is so much better because of it), then I splurge on weekends.

The downside is I really feel bad on the weekends, and I'm not just talking hangovers. Now it's not only "I drank HOW much?" but also "I ate WHAT?" I've learned that if I strive to eat healthy on the weekends as well, I do so 50% of the time, but that allows me to be pretty guilt free.

I could do a lot of damage with 80/20 thinking.  No eating after nine would not work for me.  There is no truth to late eating leading to weight gain for my body.   I'd need dicipline I don't yet have to do this. 

I cycle my calories with my max being goal maintenance for a sedentary lifestyle.  If I hit this max I'm still cool since it is under my maintenance needs for today's weight.  I max about once a week.  The varying calories allows me to have  a treat on a high cal day and make up for it on lower cal days.  That way my week's calories stay within my weight loss range.  Even if I go way over my max on a single day. 

A little correctol and some sf pudding (those sugar alchohos are like a laxitive for me) should get rid of that cheese weight.  My scale finally moved this week.  I pray I'm not speaking too soon, but the 6 lbs gained after last month's meds have come off plus 0.2 lbs this week.  I think upping to protein to double my requirement is working. 

OK I must confess I yucked up.  

This week I took in a total amount of about 1600 cals for the entire week.  Let me explain before yall jump on me and then I will except all the rocks being thrown.

Monday afternoon I went to get a fill in my band only .2cc's weighing in at 210 lbs for the next two days I always drink fluids well I noticed I was not able to keep fluids down  but I just kept holding on to the idea that it will get better.  Well to make a long story short it didn't and I had to have a emergency appt to have .1cc's removed weighing in today at 202 lbs loosing a total of 8 lbs in 4 days.

I put this out there for all the newbies and for the people who are interested in the band.  This is a complication that can happen and it is not fun.  Yeah you will loose weight fast but you can cause major damage if you were to try to stay that way.  

Please keep your self safe.  

OK now I'm done 

Come on out from under there.  I can't very well ***** at you for being sick. 

I did not realize a fill, or too much of a fill, would make you feel so bad.  We want fat loss not dehydration. 

I hope you've been drinking something with  nutrition.  Be sure to have a shake or some other type of nutrition that goes well with a recent fill.

Feel better.