HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY

Accountability Mission: No Mercy and No Excuses

Its a little early but I'm putting this up for Thursday. 

We are over the hump day and at the week's half way point.  You still have time to make this week a good week.  
Tell the whole truth and be accountable.   Did you get your week off to a good start?  
 
It is way past time for you to have your act together.  Understand how to use your strengths to help you to overcome your weaknesses.  Be aware of what places you at risk and what affords you oppoutuunities for improvement.  Make the most of this information. 

...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

Oh Marcia I am so happy and excited.  I feel so hopeful today.  I drove past Walgreen's and I was thinking that it is Walgreen's that single handedly made me fat.   I am realizing so much in these few days and while I can't lie and say that I have beat my junk food addiction,  I am much better than I was 5 days ago.

It really does make me emotional.


Thank You Jesus

I'm so happy for you      .  Those profound light bulb moments are often a turning point.  When we start to understand the what and why, we can move on to the how to fix things. 

You are on your way to finding a way out of your addiction.  That's a reason to be emotional.  Its an emotional issue. 

Wednesday

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
67.77	18.18	11.24	89.47	1042

Calorie Breakdown:   Carbohydrate (7%)   Fat (59%)   Protein (34%)

Weakness and fatigue kicked my @$$ thoroughly.  Later as I felt better I had to force myself to skip the workout so I would not be down again a second day.  I have that feeling if I don't pull back I'll be in bed for a week. 

My calorie cycle is higher today but I'll save those for when I make up my missed workouts.  My workout schedule is ambitious for the week but I'll make up what I can. 

Calories, carbs, protein, ratios, water all on point.  Fingers crossed, the scale will show some real progress soon. 

Happy Thursday to All,
MSW u Lee and Mac Mama excel at keeping exercise on the front burner, it is a great motivator.  Its a goal but not a priority right now.  Keep up your good work in finding your strengths and avoiding your weaknesses.
Here's what I ate yesterday.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	849	40.0	57.6	70.0
Coffee, decaffeinated		fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz	5	0.0	1.0	1.0
Creamer		liter fl oz cup pint quart gallon tablespoon teaspoon	35	1.5	5.0	0.0
Bread/SandwichThin		serving grams kg lb oz	50	0.5	10.5	2.5
Cheese/ColbyJack/1slice		serving grams kg lb oz	55	4.5	0.0	3.5
Cheese/JalapenoJack/1slice		serving grams kg lb oz	55	4.5	0.0	3.0
PeanutButter&Honey/2tbsp		serving grams kg lb oz	180	14.0	10.0	6.0
Egg, whole, cooked, scrambled		cup tbsp large grams kg lb oz	102	7.4	1.3	6.8
NABISCO, NABISCO RITZ Crackers		serving grams kg lb oz	79	3.7	10.3	1.2
Celery, raw		cup cup, diced cup, strips oz, raw, yields large stalk (11" - 12" long) medium stalk (7-1/2" - 8" long) small stalk (5" long) strip or stick (4" long) grams kg lb oz	6	0.1	1.2	0.3
Corn, cooked		cup baby ear large ear (7-3/4" to 9" long) medium ear (6-3/4" to 7-1/2" long) small ear (5-1/2" to 6-1/2" long) linear inch mini ear or cobette (2-1/2" to 3" long) grams kg lb oz	35	1.0	6.9	0.9
Peas, green, cooked, from frozen		cup 10 oz frozen package yields piece grams kg lb oz	27	0.7	3.9	1.4
Turkey, fryer-roasters, breast, meat only, cooked, roasted		unit (yield from 1 lb ready-to-cook turkey) breast, bone and skin removed grams kg lb oz	115	0.6	0.0	25.6
BeefJerky/dolastor/swtnhot		serving grams kg lb oz	105	1.5	7.5	18.0
		Total	849	40.0	57.6	70.0

And I almost forgot.  I did the dirty deed, yes I did!  Deep House Cleaning.  I Hate It!  Hate Tt!  Hate It!  Truly my worse vice. But my house looks good. I am satisfied.
Take care and have a pleasant day,
Z

I wish someone would come deep clean my house.  I hate house work but I love clean.  Still it looks like 'who dunit and ran' in here. 

Now Exercise!  You can make it a priority.  It does not have to be a marathon session.  A 1 mile indoor walk with a dvd like one of leslie sanson's beginner programs takes about 20 minutes. 

Just start some where.  You can find 20 minutes a day, three times a week to get started.  You know you can. 

 Week 3 Kettleworx Resistance DVD this morning - WOW!!! I'm still trembling and struggling at the end!  I am noticing a difference in my overall tone and shape tho - and damn glad! The advantage to this program is how it works the entire body - I was becoming 'stocky' because of my isolation exercises - compound is really the only way to total body sculpt - but I'm a lazy mofo when it comes down to it.......

The morning workout went fine - if sweating like a pig and wondering how long 20dayum minutes has to ****** be is considered fine......

I also did well with eating yesterday - I ran that morning so that was an extra 500 calories burned. Bfast is scrambled egg and whole wheat toast - lunch is Blackeyed Pea meatloaf, squash casserole and green beans, dinner tonight will be steak and broccoli.  

Snacks?  I have bananas and pears at work - I'll grab some almond butter and make it a great one! 

Other than that - still working on getting in enough water - all vitamins everyday like it's a job!!! 

Damned right this is a job.  Also damned right, those compound sets work. 

How I wasted decades on single movement gym machines thinking I was doing something.  Lighter free weights and compound sets got me visible results and quickly too.  

 Another good day yesterday. No extra snacking. I took the kids to McDonalds yesterday to let them play. I wasn't going to buy them food there, but by the time they played a little bit I realized it was time for them to eat dinner. If we went home dinner would take time to make, so I just fed them there. As I was opening up things so they could eat I was tempted to bite piece of my little girl's cheese burger. However, I resisted the temptation because if I had eaten there I would still eat later at home what I was making for dinner which would have set me back on calories, fat, etc. That was a moment to be proud of because any other day I would have eaten it and felt bad later. So proud of me. So I was on point with calories, water, vitamins, and exercise with my light weights. I am going to keep pushing forward. The scale has not shown me any loss, but that is okay. Still happy with the energy and ability that I am building. 

Congrats!  I know what its like to eat and then go home and eat again.  Glad you resisted.