HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
An hour till Wednesday but I'm putting this up early. Hope to see the day when the board back to being so busy I cant post in advance.
Have you taken stock of January yet? Tell the whole truth and be accountable. Pleased, displeased, or neutral?
Use the information to set a goal for the month. What do you want to average in calories, macro nutrients, exercise burn? Think big picture and you can adjust an off day in advance or after the fact to ensure you are on track overall. Do this each week. Do this for the month.
Sites that track your food and activity often report this information for you. Understand your performance. Understand your results.
...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
An hour till Wednesday but I'm putting this up early. Hope to see the day when the board back to being so busy I cant post in advance.
Have you taken stock of January yet? Tell the whole truth and be accountable. Pleased, displeased, or neutral?
Use the information to set a goal for the month. What do you want to average in calories, macro nutrients, exercise burn? Think big picture and you can adjust an off day in advance or after the fact to ensure you are on track overall. Do this each week. Do this for the month.
Sites that track your food and activity often report this information for you. Understand your performance. Understand your results.
...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
MSW Roux-En-Y Gastric Bypass: Eat sensibly & enjoy moderation
Links: Are you a compulsive eater? for help OA meets on-line Keep Coming Back, One Day At a Time Overeaters Anonymous
L
V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
LEE
on 2/1/11 2:13 pm
on 2/1/11 2:13 pm
Because I didn't workout today, I lowered my calories a bit. I hope this idea works, I miss working out.
I am going to up my calories tomorrow because I don't like eating such low numbers, I'm going to try to at least get 1300 tomorrow. It's just a matter of a little more fruit and maybe some oatmeal.
I am going to up my calories tomorrow because I don't like eating such low numbers, I'm going to try to at least get 1300 tomorrow. It's just a matter of a little more fruit and maybe some oatmeal.
Salty Pickle a.k.a. Lee
I took a good look at my January performance and I can't complain. My work outs were sub par. However, I managed to keep my eating in line. I had a few days where calories were rediculously high, but I cut back on other days so that my average for the month remained on track. There were a lot of tough situations where I thought I'd break, but I held strong.
I'm keeping calories in range for my desired goal weight. Hopefully, the pounds will drop and get me there. I've got to get my work outs back on track and stay focused this month. January I just went through the motions. February I really need to get back to working out like I really mean it.
Tuesday
I landed respectably close to right on plan for the day. Exercise, water, protein, ratios all on point. Carbs slightly over atkins induction level, but still within my ratio limits. Calories just 28 over. 90 oz liquids, mostly plain water.
Fingers crossed, I'll keep it going all week with good results. I give myself an A- for the day. I am very pleased with that.
I'm keeping calories in range for my desired goal weight. Hopefully, the pounds will drop and get me there. I've got to get my work outs back on track and stay focused this month. January I just went through the motions. February I really need to get back to working out like I really mean it.
Tuesday
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 89.11 | 22.27 | 17.03 | 96.97 | 1298 |
| Carbohydrate (7%) Fat (62%) Protein (31%) |
 |
I landed respectably close to right on plan for the day. Exercise, water, protein, ratios all on point. Carbs slightly over atkins induction level, but still within my ratio limits. Calories just 28 over. 90 oz liquids, mostly plain water.
Fingers crossed, I'll keep it going all week with good results. I give myself an A- for the day. I am very pleased with that.
I shoot for 100g of protein a day but no protein drinks anymore. Sometimes I use proten powder, but its a substitute for flour in cooking and baking. I also use it to make sf protein ice cream. With carbs at 10% max and fat at 50% minimum, it leaves a lot of room for protein.
I eat mainly lean meats which fill me up quickly. I also eat pork skins, eggs, and a limited amount of nuts and cream cheese. The rest is nearly all low cal veg like salad, greens, string beans etc.
I'll post it in a separate thread. My recipe is non dairy because I use egg protein. I also use unsweetened almond milk so its lighter and lower cal.
With the exercise you do I'm surprized you don't get at least 100g protein. Under 100g for a few days and I feel it. Also I start to loose my hair after a couple of weeks.
With the exercise you do I'm surprized you don't get at least 100g protein. Under 100g for a few days and I feel it. Also I start to loose my hair after a couple of weeks.
LEE
on 2/2/11 5:11 am
on 2/2/11 5:11 am
When i'm eating bad it is easy to get in 100 proteins, but when i'm eating like this it's not as easy, I just don't want it to come from junk meats, but I guess I will get some pork skins even though they have way to much fat but they sure do taste good.
Salty Pickle a.k.a. Lee
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