HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY

Accountability Mission: No Mercy and No Excuses 

Come out wherever you are BAF its getting lonely here.  

You know how to do this. Tell the whole truth and be accountable.  Are you living up to your own objectives?  Are you doing what needs doing? 

Many days we will do poorly.  Most days we will do well.  Overall how we average will decide our progress.  Let's average so we make our goals.  Let's thrive this week.   

    ...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

Today will be a challenge trying to get my head straight and view this mission in a positive light.  Still feeling really discouraged right now but trying to pull my head out of my @$$. 

Did ok yesterday except my carb ratio was over the limit at 28% vs max 25%.   Plenty of water protein etc and net carbs only a g or two above my 50g limit. 

Only Wed and I'm so behind on my workouts but I'm keepng the calories down till I catch up.  Muscle spasms took me out this morning as I got up early to play catch up.  Leg seized as I stretched to get out of bed and its still stiff.  May have to create my own lopsided hobbling version of tae bo. 

Today, I am going to promise my self to workout at the gym.   Get in my protein and Keep my carbs to a min.  

If I can't trust myself, who can I trust.

Gym- 30 min cardio and legs and sit ups.

I will start a food journal, since I haven'****ch what I been eating since surgery.   Let me see what I am doing wrong or what I can improve in.

Holding myself accountable.

Ann

Sounds like a plan and a good one too.  Food tracking is among the best nutrition tools ever invented.  Free on numerous sites plus so many sites sync to smart phones too (also free). 

Seeing the impact in print can stop a poor food choice cold.    When I miss my dietary mark,  you bet it is because I did not rercord it before I ate it.  Best of all, you will see patterns emerge between your eating and your actual weight loss and learn your body's preferences.  

Have a great workout today. 
  

Survived vacation and so still in relaxed mode.  I am back to watching my calories.  For quicker weight loss, low carb works well but not willing to go there right now.  Planning to work within 1200 calories for a while and see what happens.  No workout today, fighting a cold but will workout tomorrow.
This is what I ate yesterday.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,120	42.3	90.2	100.8
BeefJerky/BeefSteakTenders/1oz		serving grams kg lb oz	60	1.0	3.0	11.0
ClamChowder/Progresso/2cups		serving grams kg lb oz	200	5.0	40.0	6.0
WheyProtein/CVSCookienCream		serving grams kg lb oz	140	2.0	5.0	25.0
Milk, 2% fat		cup fl oz school milk carton (1/2 pint) Guideline amount per fl oz of beverage Guideline amount per cup of hot cereal Guideline amount per cup of cold cereal grams kg lb oz	92	3.6	8.6	6.0
ArtichokeHearts1/2cup		serving grams kg lb oz	35	0.0	7.0	2.0
Yogurt/CarbmasterKroger		serving grams kg lb oz	80	1.5	4.0	12.0
Salty snacks, wheat- and corn-based chips		cup, crushed cup chips grams kg lb oz	76	3.3	10.0	1.4
RiceVinegarSeasoned/1Tbsp		serving grams kg lb oz	10	0.0	2.5	0.0
Olive oil		cup tablespoon grams kg lb oz	39	4.5	0.0	0.0
Fish, salmon, pink, canned, solids with bone and liquid		can oz grams kg lb oz	118	5.1	0.0	16.8
Onions, mature, raw		cup cup, chopped cup, sliced oz, raw, yields large large slice (1/4" thick) medium (2-1/2" dia) medium slice (1/8" thick) small thin slice rings grams kg lb oz	4	0.0	0.8	0.1
Pepper, raw		cup cup, chopped cup, sliced cup, strips large medium ring small grams kg lb oz	2	0.0	0.5	0.1
Egg, whole, raw		cup (4.86 eggs) extra large jumbo large medium small grams kg lb oz	18	1.2	0.1	1.6
White potato, chips		cup, rippled, ruffled or crinkle cut cup, crushed cup, regular chip single serving bag grab-size bag chip, rippled, ruffled or crinkle cut chip, regular grams kg lb oz	88	6.0	8.0	1.0
Pork skin, rinds, deep-fried		cup bag (2 oz) rinds grams kg lb oz	155	8.9	0.0	17.5
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	4	0.0	0.8	0.2
		Total	1,120	42.3	90.2	100.8

Wishing everyone strength to achieve success in there weightloss journey and maintenance.
Z

Hope vacation was grand.  I'm so jealous. 

Low burn, low calories.  Good philosophy. 

I'm baccckkkk !!!!    Still feel very discouraged but i'm going through the motions and hoping for a miracle but I don't know if I believe anymore.    But i'm working on that. 

Keep going through the motions.  You'll regain your faith in time.  If it works for the spiritual this should be a comparative cake walk. 

Damn, did I say cake?  Aww fkcu, make that dense protein walk, lol.