HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY

Accountability Mission: No Mercy and No Excuses 

Tell the whole truth and be accountable.   Check your goals.  Realistic yet still a challenge?  Or perhaps its the impossible dream or no effort needed. 

Only you really know if you are prone to expect too much or too little of yourself.    Review your goals.  Don't over or under serve your needs and your potential for success.  Give yourself a fair shake as you set goals. 

  ...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

Friday   

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
74.92	19.45	7.24	115.75	1229

Carbohydrate (6%)   Fat (55%)   Protein (39%)

Ratios and carbs are back on track and I'm choking down the last of my water .  Damnit I could not excercise for the second day in a row but I will haul @$$ to make up my missed sessions.  The scale is already on the way up after two days over my carb limit and under my fat ratio. 

I want to end his week down and not up.  I was getting there, then I fkcu'd myself.  Now to get un fkcu'd. 

Congrats on yur ratios and carbs. Still accomplishing 20 to 30 minutes daily. Here's yesterday's menu.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,150	49.9	94.1	79.6
Tea, herbal		fl oz mug (8 fl oz) teacup (6 fl oz) grams kg lb oz	6	0.0	1.2	0.0
Splenda		serving grams kg lb oz	0	0.0	1.0	0.0
Coffee, decaffeinated		fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz	1	0.0	0.2	0.2
Creamer		liter fl oz cup pint quart gallon tablespoon teaspoon	12	0.5	1.6	0.0
Venison/deer jerky		cup strip or stick (4" long) grams kg lb oz	112	6.3	4.2	9.1
TurkeyJerky/1oz		serving grams kg lb oz	80	0.5	3.0	15.0
GreekYogurt/Fage		serving grams kg lb oz	90	0.0	7.0	15.0
LunaProtein/ChocoCheryAlmondBar		serving grams kg lb oz	180	7.0	21.0	12.0
Tuna salad		cup grams kg lb oz	191	11.5	7.2	14.9
Crackers/RitzPeanutBtr/pkg		serving grams kg lb oz	200	11.0	21.0	4.0
Crackers/JalapenoCheddar/pkg		serving grams kg lb oz	200	11.0	23.0	2.0
Lettuce, raw		cup, shredded or chopped oz, raw, yields large head large leaf medium head (6" dia) medium leaf small head small leaf grams kg lb oz	8	0.1	1.6	0.5
SaladTopping/Jalapenocrunchies		serving grams kg lb oz	10	0.0	0.8	0.0
SaladToppings/CrispyRed Peppers		serving grams kg lb oz	11	0.0	0.8	0.0
Cheese, Cheddar or Colby, lowfat		cup cup, diced cup, shredded cubic inch slice (1 oz) grams kg lb oz	49	2.0	0.5	6.9
		Total	1,150	49.9	94.1	79.6

Hope today goes well for us all.
Z

I see you are really getting into the exercise.  It gets easier and easier. 

 With the whole city shut down due to the ice - I've been sequestered in the house with my 11yr old...... NOT a good look.  I've shoveled untold amounts of pure garbage for the last day and a half.  I'm even retaining water - can't totally make a fist without feeling the bloat. 

As SOON as it's safe to drive - which should be in another hour or so - I am getting my azz up and out of the house to get to the grocery store - I'm going to make turkey chili later on today and I am about to restrict myself to JUS****er until I regain my inner food consciousness.

This ice storm even ****** up my running plans! lol- I ordered compression gear and a new bra - it should have been here thursday but is now delayed until Monday.  The bras I have been using since I started running are now chafing me to the point of actually creating a wound - and THAT is SO not cute!!!! I have a compression shirt I wear under them, but I broke all the way down and just bought a new damn bra........

anyhoo - that's it for me - bring on the sun!!!!!!! lol

I remember those morning ice storms in your part of the world.  Freaky how the place would be 100% glazed in ice but by mid day it was melted like it never happened. 

Keep sipping tha****er and stay strong.    Daydream about your new bras and no chaffing when thoughts of food enter your mind. 

Friday was cool from what I remember. A high calorie day, but I did my exercise. Plus I was still on track. I am not sure about the dang water, but I will do better. If I am not focused on water I will not drink it. Has not become a ritual yet for me to drink water all day. I am doing good with my food, exercise, and vitamins, and hopefully soon my water intake will be on point. I know I can do better. I just have to figure something out to help me get it all down. Water bottles are pretty good. I had one and I could drink 32 oz at one time. I need to get a new one.