HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
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
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.
| 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
Tuesday
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.
| 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.
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