HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY

Accountability Mission: No Mercy and No Excuses

Tell the whole truth and be accountable.   Did you get your week off to a good start?  Have you taken a minute to evaluate the past week?  How will you use this information? 

Learn your strengths and weaknesses.  Recognize your risks and oppoutuunities.  Take this information and put it to good use. 

...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

Did well yesterday.  Stuck to plan.  Back on point with my exercise, water, calories, protein, fat ratio, and especially carbs.  still making a cluster fkcu of the vits.  Must order them today. 

Yesterday

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
56.96	13.68	8.03	115.35	1031

Calorie Breakdown:   Carbohydrate (5%)   Fat (50%)   Protein (45%)

I have a rare opportunity this month to avoid some of the things that impede my progress.  This is a chance I'd best not blow.  I've let enough of it go to waste bull****ting on my work outs and taking this weekend off.  NO MERCY AND NO EXCUSES. 

You should get on that auto program with your vitamins.  We have ours where we get a shipment every couple of months. 

I am doing so well and if I think to much about it I will start crying again.  I don't know why it's making me emotional to do this, but I just feel like i'm on my last resort, like if I don't do it now I will be fat forever.    I hope and pray I can continue this and i'm getting stronger every single day.

Thank You Jesus

I'm just switching to buying the bariatric formula online this month.  I've experimented with a variety of brands and I'm back to what I started with. 

Autoship makes perfect sense but I found several on line complaints about incorrect charges from building blocks vitamins.  I've decided just to order every 90 days like with most of my meds.  I'm all out of some of those too.      The plus is I can't take my shots if I'm all out of needles. 

We have been getting Baratic Advantage autoship for years and they only messed up on charges once.   I like it cause you don't have to think to reorder.

Their chewables taste pretty good.  Much better than building blocks. 

Problem is my labs are off on every brand except building blocks.  I hate the dosing schedule for the capsules but they work for me. 

Week going good.  This is what I ate yesterday.  Trying stay in exercise mode.  Thanks to the BAF.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	761	23.6	50.9	87.0
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
Whey Protein Drink		serving	110	2.0	2.0	23.0
Yogurt/CarbmasterKroger		serving grams kg lb oz	80	1.5	4.0	12.0
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	82	4.5	2.7	7.2
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	71	2.9	2.6	8.1
Crustaceans, crab, alaska king, imitation, made from surimi		oz grams kg lb oz	54	0.3	8.5	4.3
Cheese, cottage, lowfat (1-2% fat)		cup grams kg lb oz	81	1.2	3.1	14.0
Salsa, red, uncooked		cup grams kg lb oz	10	0.1	2.2	0.4
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
Salad dressing, KRAFT FREE Fat Free Italian Dressing		tbsp grams kg lb oz	10	0.1	1.8	0.2
		Total	761	23.6	50.9	87.0

Have a great Tuesday.
Z

Exercise makes all the difference.  You'll see how good it makes you look and feel. 

 Watch out  now! You know I was excited to read you are back on track...I can sense the motivation in your words. You are not playing around. That's what I am talking about! You just made me more motivated to keep pushing forward myself. I need to stop counting the days and just know I have to do this forever. It truly is a lifestyle. It can be exhausting, but well worth it. 
yesterday was cool. i end up eating a late snack of cherries and pita chips and laughing cow cheese. I had on my list of foods a large banana, but I didn't eat it , so it gave me some calories at the end of the day to spare. I was on point with my calories, water, vitamins, and exercise. I didn't want to get on the TM because it was late, and I knew I had some light weights to get myself into. But I sucked it up and did what I needed to do. I have to get my body right. I need more exercise than anything. The plan is to increase 15 min each month. So, Feb, I will be doing 45 mins of cardio and 25 min of light weiights. I might just start doing Taebo once again. But that will be later down the road once I build up my endurance. I am excited to see what the future holds. Keep up the strive for success. 

Glad to hear the excitement in yur post.  We need to keep ourselves pumped up.  I've layed out my calories/ work outs for the next four weeks.  We will both do this.