HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY

Accountability Mission: No Mercy and No Excuses

Tell the whole truth and be accountable.  Are you sticking to plan this week?  If plan is not working for you, how are you dealing with it? 

The opinions and theories out there on various forums mean little if they are not effective for you personally.  Trial and error, live and learn.  Understand how you best loose the lbs and maintain your wl.  Listen to what your body tells you

...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
87.47	20.07	14.33	124.02	1381

Carbs, protein, liquids including plain water on point.  Calories just fine.  Exercise, I blew it off.  Vits, still all out.  C- for the day. 

C-, oh no! The absence of exercise and vitamins can sure take you down a few grades. Let me see what I would give myself for yesterday. HMMM> 

Calories -1247 carbs 185 Fat -22 protein-81
I need to add more fat into my diet. I forgot to add some yesterday. I was on track for the most part. I did 30 mins of cardio. Vitamins were on point even with an extra 1,000 D3 because there is no sun here. Water..booo. I did not get in enough liquids. I didin't even try. Today that is what I will work on. 64 oz at least..80 even better.  
My letter grade for myself would be a A- for food, F for water, A for exercise, and A for vitamins. leaving  me at a B- for the day. I can do better than that. 

That C- was generous given my surgeon would grade no vits as an automatic fail.  Sip sip sip and raise your grade for today. 

Adding fat was hard since it ups the calories so I have to be more selective.  As long as I see results its worth it.   

 Which brand of vitamins do you take? I order the bariatric advantage. They don't taste to bad and go down well with a sip of water. I have a friend who had RNY about 6 years ago. SHe doesn't take any vitamins. She says there is no need because she can eat and her labs always come back good. I tried to tell her that even though she can eat her body doesn't absorb the nutrients from the food. She understands that, but she says she doesn't absorb the vitamins either. I don't know what to do with her. 

Your friend is going for the long term malnutrition.  Her labs may be acceptable but over time it will likely catch up to her with perhaps even permanant damage.  She needs to check her diagram as a rminder that she can't absorb through the bypassed portion of her intestine.  Some docs have very loose standards for labs making kids chewables ok too. 

I've tried many both regular and bariatric vits of many brands.  In the end I'm back to what I started with.  Building Blocks bariatric vits reccomended by my surgeon.  I only wish I could buy them locally. 

The capsules and easy to take but I hate having to dose three times daily.  Unfortunately I have not found anything I absorb as well on an easier dosing schedule.  Once a day would be a charm. 

Yesterday was ok.  I am staying on my plan. Today is another story.  My calorie count has been low for me so now I could eat a bear and make room for more.
Here's what I ate yesterday.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	832	29.7	69.1	74.7
Tea, herbal		fl oz mug (8 fl oz) teacup (6 fl oz) grams kg lb oz	6	0.0	1.2	0.0
Splenda		serving grams kg lb oz	0	0.0	3.0	0.0
ProteinLeanMuscleMeal		serving	125	1.0	9.0	20.0
Banana, raw		cup cup, mashed cup, sliced oz yields slice small (6" to 6-7/8" long) extra small (less than 6" long) medium (7" to 7-7/8" long) extra large (9" or longer) large (8" to 8-7/8" long) linear inch grams kg lb oz	53	0.2	13.5	0.6
Egg, whole, boiled		cup egg extra large jumbo large medium slice small grams kg lb oz	77	5.3	0.6	6.3
Vegetable beef soup, home recipe		cup grams kg lb oz	227	11.0	16.9	15.7
ArtichokeHearts1/2cup		serving grams kg lb oz	35	0.0	7.0	2.0
Olive oil		cup tablespoon grams kg lb oz	30	3.4	0.0	0.0
Chicken, wing, roasted, broiled, or baked		oz, with bone, cooked (yield after bone removed) oz, with bone, raw (yield after cooking, bone removed) "drummette" (mini drumstick from a wing) large wing (yield after cooking, bone removed) medium wing (yield after cooking, bone removed) small wing (yield after cooking, bone removed) grams kg lb oz	109	7.3	0.0	10.1
CottageCheese/LowFatSmallCurd		serving	80	1.5	5.0	13.0
Salsa/Fre****bsp		serving grams kg lb oz	10	0.0	2.0	0.0
Yogurt/CoconutCreamLite		serving grams kg lb oz	80	0.0	11.0	7.0
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
		Total	832	29.7	69.1	74.7

Hope all is well, Z

I need to cycle so I balance the high cal and low cal days.  Otherwise I'd loose my mind trying to eat light all of the time.  Keep doing it girl.