HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
This is day three of the week. Hump day. Halfway through the work week and nearing the halfway point of the week. By now you should have a clue where you are headed. Tell the whole truth and be accountable. Does your behavior support your objectives.
Talk **** if you want to but you will not achieve your desired results unless you live up to the standards that will get you there. So what will it be: Lip service or positive action.
...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.
Trying to shoot for positive action. Here's what I ate yesterday. Getting better.
Take care,
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
1,144
57.9
73.6
94.9
Egg, whole, boiled
cup
egg
extra large
jumbo
large
medium
slice
small
grams
kg
lb
oz
77
5.3
0.6
6.3
PoweradeZero/32oz
serving
grams
kg
lb
oz
0
0.0
0.0
0.0
PureProteinRevolution/ChocPeanCarmel
serving
grams
kg
lb
oz
180
6.0
17.0
20.0
ViennaSausage/can
serving
grams
kg
lb
oz
275
25.0
2.5
12.5
WheyProtein/Vanilla/1scoop
serving
grams
kg
lb
oz
140
2.0
3.0
26.0
Milk, evaporated, skim
cup
fl oz
Guideline amount per fl oz of beverage
grams
kg
lb
oz
99
0.3
14.4
9.6
Squash, summer, zucchini, includes skin, cooked, boiled, dra...
cup slices
cup, mashed
grams
kg
lb
oz
29
0.1
7.1
1.2
TurkeyBurger
serving
grams
kg
lb
oz
170
12.0
0.0
16.0
Honeydew melon, raw
cup
cup, balls
cup, diced (approx 20 pieces per cup)
oz yields
cubic inch
melon (5-1/4" dia)
melon (6" - 7" dia)
wedge (1/8 of 5-1/4" dia melon)
wedge (approx 1/16 of melon)
honeydew balls
wedge (approx 1/4 of melon)
grams
kg
lb
oz
31
0.1
7.7
0.5
Orange, raw
cup, sections
oz yields
large (3-1/16" dia)
medium (2-5/8" dia)
section or slice
small (2-3/8" dia)
grams
kg
lb
oz
45
0.1
11.3
0.9
Salad/RomaineMix/w/veg/3cups
serving
grams
kg
lb
oz
15
0.0
3.0
1.0
SaladDressing/HiddenValleyRanchLight/2Tbs
serving
grams
kg
lb
oz
80
7.0
3.0
1.0
Water, tap
cup
fl oz
grams
kg
lb
oz
0
0.0
0.0
0.0
Tea, brewed, prepared with distilled water (a.k.a. black tea...
fl oz
grams
kg
lb
oz
4
0.0
1.1
0.0
Stevia/forth tsp
serving
grams
kg
lb
oz
0
0.0
3.0
0.0
Total
1,144
57.9
73.6
94.9
Z
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 77.19 | 165.05 | 128.03 | 99.44 | 1687 |
My calorie average is a little high month to date so we know what that means. I've got to cut it back so as to remain in maintenance range. Here's where daily tracking pays off. Had I not tracked regularly I would not know I was averaging an extra hundred calories a day because of special occaisions recently.
How many special days do we have in a month or even a year. Thats how the fat slowly creeps back on. We forget about that one desert or that one meal prepared the way we used to eat. Fortunately I have a week to bring the months average down to plan.
Piece a cake. Pun intended.
