HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY

Accountability Mission: No Mercy and No Excuses

Weekend's here at last, at last.  Tell the whole truth and be accountable.   Where do you stand in relation to your goals for this week?  You are not out of time to correct blunders and make this week whole again. 

Its a struggle.  Its even a hardship at times.  Its also a blessing.

...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

I would rather be mia today because I ate an entire jar of pb in about 24 hours. 

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
207.03	78.30	48.20	166.89	2828

I had chicken and a few pork skins so I could say I ate something besides pb for the day.  I don't really have to grade myself here now do I. 

 PB is just one of them foods that taste so good and is easy to go down. Bad thing is it has so many cal and fat in such a small portion. I had some for my lunch even though I said I wasn't. Too easy to get a hold to. Now that the jar is gone don't buy any for awhile. 
Yesterday I did pretty good. We took the kids out to Chuckee Cheese but we didn't eat there. We went to Red Robin and I got a delicious chicken salad. I asked the waiter for some low fat dressing and he gave me the honey mustard saying it was low in cal. He was lying. It was too good to true. When I got him I looked it up. The boy lied to me about some dressing. If you don't know just say you don't know. LORD! Lucky I didn't eat both servings or I would have been mad. But next time I will just go with the ff ranch because I know for sure that one is lite. Water was good, I still stayed within my cal even though the mishap, and I got in my 30 mins of cardio with light weights. Day 13 today i am hoping to hang in there. Today I am hungry. Need to find some veggies and popcorn to snack on. 

PB used to sit for months in my pantry.  I'd have an occaisional spoonfull and throw it out when it got stale.  I was warned that a few years out we tend to gravitate towards slider foods so we can keep eating. 

I carry my own dressing when I'm eating out a lot of the time.  I find restaurant ff dressing is either italian or raspberry vinegarette.  If its not printed on the menu it can't be trusted.  The wait staff don't give a rat's @$$. 

Struggling like everybody else but still at it.  Would like to be further down the road to success but it will come.
Here's what I ate yesterday.  Working toward a better day.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,273	60.4	95.4	92.8
Coffee, decaffeinated		fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz	4	0.0	0.7	0.7
Creamer		liter fl oz cup pint quart gallon tablespoon teaspoon	35	1.5	5.0	0.0
Bread, pumpernickel, toasted		large slice regular slice thin slice grams kg lb oz	80	1.0	15.1	2.8
Egg, whole, boiled		cup egg extra large jumbo large medium slice small grams kg lb oz	77	5.3	0.6	6.3
Bacon, cooked		cup, pieces oz, cooked oz, raw (yield after cooking) medium slice (yield after cooking) thick slice (yield after cooking) thin slice (yield after cooking) grams kg lb oz	87	6.7	0.2	5.9
Pork skin, rinds, deep-fried		cup bag (2 oz) rinds grams kg lb oz	155	8.9	0.0	17.5
Tuna/StarkistLight/n/oil/2oz		serving grams kg lb oz	200	10.0	0.0	25.0
MiracleWhipReg/1Tbsp		serving grams kg lb oz	40	3.5	2.0	0.0
Splenda		serving grams kg lb oz	0	0.0	3.0	0.0
ProteinLeanMuscleMeal		serving	125	1.0	9.0	20.0
Pickle relish, hamburger		tbsp cup grams kg lb oz	6	0.0	1.7	0.0
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
Crackers/ChickenFlavored/27		serving grams kg lb oz	150	8.0	17.0	3.0
Cabbage, green, cooked		cup large head (about 7" dia) large leaf medium head (about 5-3/4" dia) medium leaf small head (about 4-1/2" dia) small leaf grams kg lb oz	67	3.8	8.3	1.9
Meat loaf made with venison/deer		cup cubic inch large meatball large slice medium meatball medium slice small meatball small or thin slice grams kg lb oz	35	1.4	1.3	4.1
Meat loaf made with beef and pork		cup oz, raw (yield after cooking) cubic inch ****tail meatball large meatball large patty large slice medium meatball medium patty medium slice small meatball small or thin slice small patty grams kg lb oz	41	2.2	1.4	3.6
Raisins/Choco/31pcs		serving grams kg lb oz	170	7.0	30.0	2.0
		Total	1,273	60.4	95.4	92.8

Take care, Z

I hear you on wishing you were further along.  Of course that pb went right to the scale reversing my progress.  Not much I can do for a worse day but you're holding those calories down nicely. 

Have you always exercised?  I have noticed that most of u do and in a large way.  The most I've done is 30 minutes at a time and that's not often.  How do you really work up to it or does exercising come easy for u.  Most of u here exercise vigorously. If I could get my stamina up it might help me.  Age makes a difference especially since my lifestyle has always been sedentary, retired government worker.  LOL

I'll be 49 this week and I have exercised since my teens.  Sometimes more, sometimes less but never absolute zero.  I'm just shy of a coma when it comes to sedentary.  I workout and go back to sleep, lol.  Before that I was also a desk jockey but I have always liked a good sweat. 

I used to like the weights but cardio I could only do 20 min max.  My legs would wear out and I wanted to bust a lung.   I had undiagnosed asthma for a few decades.  Once the asthma was under control, I ramped up the cardio to 40 min. 

My cardiologist suggested upping my routine by five minutes a wee****il I had an hour non stop at around 70% of my max heart rate.  That helped me go from from 40 min to 90 min.  He wants minimum 60 min 3 times weekly, 5 times better.  With warm up and cool down, that's about 70-90 min per session. 

I can't do heavy weights anymore as my hands are numb.  I use free weights, 8 lb max.  I get better results than all those years using gym machines.  I also do ab work. 

With dvd's, tv, online etc there is a lot of variety out there.  You can always find something to get you started. 

Thanx.  Just haven't seemed to make exercise a major factor.  It's like if I'm short on time exercise is the first thing I'd cut from my plans. In the beginning I did do some cardio daily.  Just gotta get my head on straight in regard to exercise.  Last year did a little Hip Hop Abs.  Now I've got the Zumba DVD's, we shall see.
Z

You have to prioritize exercise.  If I know I can't get it all done today I let something else slide.  Shift an errand to another day.  Leave housework un done.  Etc, etc.  Make it top of your list and get it done as early in the day as possible.  There is some evidence that exercise upon wakeing before eating burns the most fat particularly if you have a protein meal right after.  It will raise your metbolism for the rest of the day.