HOLD MY FEET TO THE FIRE! ACCOUNTABILITY POST

Accountability Mission: No Mercy and No Excuses 

Good Morning my BAF family.  Welcome to WEDNESDAY.  What's on your plan for the day?  How'd you do yesterday? 
Tell the whole truth and be accountable.  

Evaluate and re assess for a minute if your present actions will not get you where you want to be this time next week.  Make sure your activities support your goals.   

       ... 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

Its not yet Wednesday but I've got to post Tuesday's results now so I don't make a clusterfkcu of it all.  I need to be up late and that's when I'm vulnerable lately.  Once I put it out here I have to come back and fess up if I fkcu up.  I don't want to do that. 

Almost on point today.  Carbs went over 20% of calories because of hidden carbs in processed meats that I forgot to count during the day.  Protein 168g ; liquids a quart of water, 96 oz total; cardio & strength done; calories in range for 2.5 lb weight loss for the week; all supps taken.  

I did not want to do my cardio today.  I did it only because I want the results of exercise.  Strength only will not get me where I want to be or maintain my aerobic conditioning.  I had to keep telling myself that today to get it done.  I had skips last week.  I need a perfect work out record for this week. 

Wednesday's plan: keep protein high at 150g+; get carbs at 20% or less of calories;  stick to my planed workout.   

@ I did not want to do my cardio today.  I did it only because I want the results of exercise.


I am going to keep this one in my back pocket....very good.!

Hey lady!

I just got back from the gym - drinking my protein shake now.  I haven't lost a THING!!!!  I'm really about to just say f- the scale.  I have noticed that my weight bearing is way more than when I started.  Squats alone, I've gone from 50lbs to 110lbs.  Leg press - 90lbs to 160lbs.  So - I AM getting something done.  Clothes still fit - to me, I look better in them and I don't feel 'sloppy' like I was feeling when I was unconditioned. 

Doing something a lil different starting today - packing sliced cucumbers in Italian dressing for snack and a banana.  I'm going to really watch my carb/starch snacking habit. 

Alrighty - gotta go - vitamins are calling!!!!!  LOL 

Damn girl you are doing those weights!    Its surprising how guickly your strength builds.  I want to add five pounds of muscle.  I've been fortunate that my muscle mass has stayed steady post op. 

I recently started snacking on cucumbers too.  I do it with a little thinly sliced onion, true lime crystals and pepper.  The cucumbers spring water to make the dressing.  Not a favorite but I need a change. 

Shoot – I was shocked!  It only occurred to me when about half way through a workout – I realized I was bored and really didn’t feel challenged.  Added weights and did 2 reps until I felt like I was doing something. 

 

I’ve also decided to mix things up and do some of my exercises differently – that’s keeping me interested.

 

I think I will change my weight goal – instead of me losing – I will focus on what I want to lift.  Squats – 160  leg press – 200 lat pulldown - 90

LOL! I am just happy that now I can understand what the heyl....ya'll exercise folks are talking about when it comes to the weights. You are definitely doing it. My trainer told me to split the two sets on each apparatus....but last night I was a little hard headed because I did not want to get bumped out of my position or mess up my routine by having to wait around for someone to get  off when I came back around.  So I did the 2 reps on each consecutively. Is this a bad habit? or do you think its a matter of one's preference. I will ask him for clarification on Friday.

Alternating sets saves time - but you can do consecutive sets as long as you rest for 1-3 minutes in between.

I have had faster results splitting and I do this with free weights.  With machines I hate to kill my flow waiting to I just rest one minutes between sets unless I can hit the gym when its empty. 

Yesterday was the best day I had in a week or so! I took the time to download some music that I knew would give me energy! Helped my workout tremendously.  I want say I was on point with the food but no major slip. It was more quantity than quality. I ate an extra serving of cottage cheese and fruit ****tail because it was so good at the moment. I figure better for me to eat that than go for the gusto.  I was actually pretty hungry at the time so I definitely want beat myself up about that slip.

Today I am back to work and will be going to work out after work so its a rush day for me...eating on the go etc... etc... It will show in my meal plan.  The one thing that I have decided to do is to just eat a regular menu. I found a 35 cal slice of whole wheat bread with only 5 gm carb.  I really do miss sandwiches and they are so convenient to take to work. So basically will continue to track intake, watch calorie max, carbs to a certain degree but not going to go crazy with it. Main focus is burn. Calories in calories out is my strategy right now....with regular exercise.

Plan for today:

B- Supps, 2 slices WW toast, 2 boiled eggs

S: Mozzarella Cheese Stick

L: Deli Turkey Sandwich with Mustard

S: Protein Drink or Soup

D: Healthy Choice Dinner or Wendy Chili

S: Protein Drink

Min 64 oz H20 (bought a 64 oz container for the office) Will empty it during the day plus my 20oz during workout will put me over the top of my 80 oz goal.


Exercise: I slipped and did weights (2 sets of 12 on the 6 systems introduced to me last week for arms and legs) last night with 35 min elliptical. I will do 60 minutes cardio tonight. 30 min elliptical, 15 treadmill and 15 cycle.