HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY

Accountability Mission: No Mercy and No Excuses

What do you do when you screw up?  Tell the whole truth and be accountable.  Do you acknowledge it for the fkcu up it is and get back on task?  Do you give yourself permission to make a clusterfkcu of the rest of the day?  Do you say screw this, I'll start over on Monday or some other mythical magical point at wich you will do the right thing for yourself? 

No one needs me to explain how you fix a mistake.  You overeat, under exercise, eat the wrong foods etc, then you compensate.  Eat less at your next meal or over the next few days.  Increase your calorie burn in activity.  Fix the problem.  Make yourself whole again. 

Create new good habits rather than continue to worsen a single screw up.  We may always be less than perfect, but we should be working on our imperfections.  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#

Thursday: Grade C-

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
99.24	81.91	17.91	167.46	1849

Only a quart of water and half a cup of coffee.  Still no vits.  No exercise.  A shot of bourbon.  And the calories... need I say more?  The reason I have not graded myself a D is because I really wanted pizza or a sub sandwhich.  Higher calories and carb bloating and immediate weigt gain would have been the result. 

Instead I went over the top on protein bars (four).  It blew my ratios to hell and killed my total carb count with the sugar alcohols.  However, I did say off the white flour and sugars.  Not a day to be proud of but I can recover.  Cut back the calories and increase today's burn. 

I did fkcu up.  I will not turn it into a total clusterfkcu. 

 Day 5 is here and I am full of energy. Yesterday I didn't stay on plan, but didn't stray too far off. I had an extra two snacks. Some sugar free pudding and some rainbow sherbert. I had maybe 1/4 of a cup. I am really trying to stay focused. I got in 40 mins of cardio before my bone start misbehaving. Today I will try for the 45 min. Plus some light weights. Almost made it to 64 ozs of liquids. Still working on it.
b-??
l-??
dinner-lemon baked fish with cabbage
snacks-snap peas, grape tomato, pudding, and popcorn if I make it to the store. 

That's it, don't let a slip through you off totally.  Good working your plan. 

In the not too distant past when I messed up I would continue for a few more days, then try to get back on track.  Sometimes I did most times not.
Now I've been trying stop right then and start doing better with the next meal.  It really does work better.

Damn straight it works better.  the longer we leave it the greater our regret and the more ground we need to make up.  Good learning a new way of doing things.