HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY

Accountability Mission: No Mercy and No Excuses

Hi BAF family, I'm putting this up early for Thursday. 

You know what you should be doing.  How does that compare to what you are doing?  Tell the whole truth and be accountable.  Are you trying your best to do what's required of you to reach your goals?  We may always be less than perfect, but we should be working on our imperfections. 

Remember your basics:
- 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. 
- Exercise regularly. 

We struggle.  We make mistakes.  We totally fkcu up.  Still, we can do this if we want it badly enough. 

...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
62.23	27.51	10.85	120.30	1129

Bringing the carbs down but not yet at induction level.  I am however in the ketogenic range with carbs at 9% of total calories.  Lately I am craving sweets.  Sugar is no temptation but the carbs in artifcial sweeteners is keeping me out of the induction range.   

I got in 24 oz of plain water and 84 oz in total liquids.  Fats and protein are right where I need them.  Now for the hard part. 

The night grazing witching hour approaches.  While I have available calories left for today, I will try and be strong.  The late nibbling must be stopped. 

I am so struggling with the food issue, it's as if because I workout so much that I excuse my bad ass eating.

I know time is ticking down but do I start eating better HELL NO,

Its never been easy.  You can do it, you know you can.  Just think back to where you started and how far you've come. 

Make a plan you can live with and work it.  That's a start.  Work for progress not perfection.  No more bull****ting.  Time to get serious. 

 Whew! It's rest day workout wise and not a dayum day too soon!!!! Lawd - them Kettleworx DVDs ain't no punk!!! LOL

I have kept my eating in line - the nutrition plan that came with the DVDs has a simple equation of a starchy carb, fiberous carb and lean protein for every meal - so I've been keeping to that AND my personal promise to myself NOT to eat after dinner..... so - the scale and I are no longer blood sworn enemies.... not friends - but not totally against each other.  214.6 this morning.  I hit an all time high of 221.8 at New Year's - but, to be fair - I was a total damn FOOL after xmas on into the holiday, so I did that shyt to myself.  I got frustrated and down about several things and let old habits get the best of me - sue me.  

anyhoo - I've also kept my vitamins going on schedule - I believe that is also very critical.  I struggle with water and because I am still running in addition to the workouts - I know that has GOT to get better or I will be in leg cramp hell.  

You were not the only holiday eating fool, lol.  Glad the lbs are dropping.  That night eating is a killer.  

 Day 4 and still holding it together. I woke up this morning and went to the store to buy myself some low cal snacks. Snap peas are pretty good. Yesterday I ended up eating spaghetti with the pasta. I did not have a lot though, and I did not eat the french bread.  At the end of the night I did have a half an apple and a tbl spoon of peanut butter. I am not good with tracking calories, carbs, and etc. I wish I was that organized. Water was not on point either. But today I bought some crystal lt. I know can get 64 ozs of that down easy. And I will do my best to get down some plain water. The plan today is to stay active. I am going to clean out the fridge. Get in 45 mins of cardio, fold some clothes, clean a bathroom, and vacuum downstairs. I may even mop if time allows. When my son gets out of school I am going to visit Ross and Khols. just to browse. I must admit I am tired...lol, but I don't want to take for granted I am able. I am able to exercise and do daily activities. I am going to keep it moving. 
b-protein shake, kemchi, tomato, and snap peas
s-snow peas crunch
l- chicken salad
s- sugar free pudding
d- baked chicken breast. plain baked potato, steamed veggies(peas and carrots) I might turn into a pea..lol
snack- popcorn 

Keep holding it together girl.  Work that plan.