HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY

Accountability Mission: No Mercy and No Excuses

The basics.  They are there to save us from ourselves.  Tell the whole truth and be accountable.  Do you stick to the basics every day or is it back to basics time for you?   

Reminder:
- Protein first, weight (lbs) divided by 2.2 equals protein needs (g). 
- Vits/ supplements every single day. 
- Water 64 oz a day minimum, more is better for most of us. 
-Do not drink while you eat.  Allow the required time between eating and drinking: beginnig anywhere from half hour before meals to ending a full hour after meals per your instructions. 

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


For reference:
5 Day Pouch Test (5DPT) 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

Overeaters Anonymous
Online Meetings Around the Clock * Information on changing eating behavior 

Protein Sparing Modified Fast (PSMF)
The no op version.  This version is still severe but far more liberal than the one many pre ops are given.   
http://www.holisticmd.org/downloads/ProteinSparingModifiedFast.pdf  

Daily calorie needs calculator
A more advanced calculator that's still easy to use.   
Advanced option lets you choose from  3 different calculation methods.  Enter data once for calorie needs at maintenance;  plus calorie needs for 2 different levels of weight loss; and, results include a week long calorie cycling plan.  Calculator  takes into account age and gender as well as activity level.  Links to other calculators are on the same page. 
http://www.freedieting.com/tools/calorie_calculator.htm#

Yesterday

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
100.27	87.31	25.47	121.62	1619

I am watching the net carbs and keeping calories in maintenance range but I am not doing well.  Eating processed foods and protein bars.  Also out of vits for awhile now.  I have to get it together.

I need to:
 order my vits so I can take them
 eat foods prepared at home (not mine necessarily, lol)
 get off the protein bars in favor of real food
 bring my workouts back up to their normal levels
 drink more plain water
 watch the clock before drinking after a meal
 eat only in the kitchen or dining room
 get into weight loss mode
 lower total carbs to atkins induction range
 maintain fats in ketogenic range
 ...
 ...
 ...

This list could go on indefinetly.  You get the picture.  I won't drop this extra 10 lbs or loose the additional 10 lbs I want to loose unless I get my act together.  

I will not allow my blood pressure to keep rising. 
I will not continue to look like an over stuffed sausage in my clothes.
I will not remain over weight. 

YES YES YES! You must order your vitamins. I know it can be a task some days, but vitamins are important. I don't have to tell you that because you already know. My order just comes every three months because I know I will forget and order after I have run out. 

Yesterday was pretty good. I kept myself busy doing house chores and taking care of the kids. I didn't eat exactly what I expected, but I did good. When I got hungry I had some fruit or veggies or popcorn. I am not sure how many cal, so let me take a look
B- half banana and greek yogurt.
S- half apple and two tbl peanut butter
Lunch- radish, carrots, and table spoon of ranch and a protein shake (130 cal)
Snack -bag of popcorn - 
Dinner- grilled pork tenderloin, tbl spoon mash potato, tbl spoon of green peas.
I was up at 3am and dh made a late night snack for him and me. I refused what he was giving to me. I also did 45 mins on the TM, and 20 mins light weights. Today I am off to a good start. I have done some house chores to keep myself busy. Cleaning out closets, kitchen drawers, mopping, etc.. Today my eating is okay as well. 
B-banana
Snack- half apple and some peanut butter(no peanut butter tomorrow. It is just easy to make and taste good. greek yogurt.. 
Lunch- Cucumber slices and about 3 oz of pork tenderloin. 
snack - I plan on some popcorn. If you make it just right taste good and not a lot of calories.
Dinner- I have game night with the girls, so I will choose healthy options if there are any. If not I will wait until I get home to have some baked chicken and spinach. Now time for me to put these little one down for a nap so I can do my cardio.
I am off to a good start. I love the energy I am having right now. I hope to keep up the good work with eating less and def. drinking less. I still need to work on my water intake. I need to get a nice water bottle to keep filled. I had one before that really helped me drink a lot in such a little time. I will tell DH to pick one up from the store. 

Good staying on point!  I like air popped pop corn.  Quite a bit for the calories and carbs butI tend to over indulge. 

I do know better on the vits.  allowed myself to run low on vits then life happened and I never did order.  Switching back to my old brand and refused to pick up the inferior stuff locally.   I sure won't let this happen again.