HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY

Accountability Mission: No Mercy and No Excuses

We are entering the weekend.  However, if you have been struggling there is still time to make this a better week.  
Tell the whole truth and be accountable.   Do you allow yourself to make a clusterfkcu of the weekend with that old start fresh next week bull****  A vestige of the "I'll start my diet on Monday." school of thought.  
 
Thinking like an obese person comes as easy as slipping back into a bad habit.  We know its far more complex than habit.  So are other eating disorders and addictions.  The satisfaction is short lived.  It will quickly be replaced by regret.  

Start over now.  Re start your program right this minute.  You can get back on plan any minute of any day.  Why wait for Monday?  

 ...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   

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
57.66	19.39	13.63	98.10	1004

Carbohydrate (7%)  Fat (52%)  Protein (41%)

It should have been my higher cal day but the appetite just wasn't there.  I had to force feed myself to hit 1000 cal.  That's a good thing since last week I had one high cal day, two very high cal days, and one atronomical cal day.   The down side is I had a hard workout and made up a session missed this week.  I really needed the extra calories.  Plenty of water.  Carbs, ratios, etc are on track. 

And then...  I got hungry.  Absolutely famished.  I ate in the wee hours.  Not good, but this was not grazing.  I needed the calories and the protein.  I just should have eaten them earlier.  

Today I'll account for my overnight meal and be sure not let it throw me off plan.  I need my calorie average for this week to hold in order to make up for last weeks higher average.  

   Heavenly Father, please let me hit my targets for this month.  Amen.   

Marcia sounds like you had that same appetite monster last night that I did.   I think it was 11:15 when it hit me, and it hit me hard.  I was craving everything.....so I went in the kitchen and had 1 blue berry and 3 unsalted sunflower seeds.

Then I took a pain pill for my aching back and it got me so high I forgot about eating.  LOL

Yup, after 2 am my time.  Felt like I was being eaten from the inside out.  Could not sleep.  Had an early breakfast, lol.   Just hours earlier I had to force feed myself to get my calorie minimum in for the day.

 Yesterday went okay. I was a little hungry in the evening so I made myself a low cal snack. I barely at all of it. I was on point with vitamins, exercise, and food. But I am not sure abou****er. I didn't keep up with how much. I think I had three bottles, but I didn't track. Today i will try to keep up. Today I am struggling. I am having one of those extra hungry and tired days. I am going to really try to do my best to get in some activity this evening, so I won't go over in my calories. If I do go over then I will be doing some extra cardio to burn some extra calories. 

I find that on days when I am tired I have a bigger appetite.  Just another reason to keep moving.  We can always burn off reasonable transgressions with extra activity.  That's thinking like a thin person.  

Took your advice.  Started my day with 30 minutes exercise.  Eating well and planning to keep going in that direction.
Hope is going well with the BAF.
Yesterday I ate

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	764	42.8	33.4	64.4
Tea, herbal		fl oz mug (8 fl oz) teacup (6 fl oz) grams kg lb oz	6	0.0	1.2	0.0
Sugar substitute, low-calorie, powdered		teaspoon individual packet Guideline amount per fl oz of beverage grams kg lb oz	6	0.0	1.4	0.0
Chicken or turkey salad		cup grams kg lb oz	209	15.7	1.3	14.7
Crackers/ChickenFlavored/27		serving grams kg lb oz	38	2.0	4.2	0.8
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
PeanutButter&Honey/2tbsp		serving grams kg lb oz	180	14.0	10.0	6.0
BeefJerky/dolastor/swtnhot		serving grams kg lb oz	105	1.5	7.5	18.0
Cheese/ColbyJack/1slice		serving grams kg lb oz	55	4.5	0.0	3.5
Cheese/SalsaCheddar/1slice		serving grams kg lb oz	55	4.5	0.0	3.5
Potatoes, baked, flesh, with salt		cup potato (2-1/3" x 4-3/4") grams kg lb oz	28	0.0	6.6	0.6
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	77	0.4	0.0	17.0
Water, tap		cup fl oz grams kg lb oz	0	0.0	0.0	0.0
		Total	764	42.8	33.4	64.4

Have a great weekend,
Z

Congrats and hooray for you.  Before yo know it that morning exercise will become a good habit.