HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
Accountability Mission: No Mercy and No Excuses
Smack mid week with one week remaining this month. Where do you stand? Tell the whole truth and be accountable. Does your behavior support your objectives? Are you where you wanted to be at the beginning of this week? This month? Do your averages for the month spell loss, maintenance, or gain? Consider food and exercise.
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
Smack mid week with one week remaining this month. Where do you stand? Tell the whole truth and be accountable. Does your behavior support your objectives? Are you where you wanted to be at the beginning of this week? This month? Do your averages for the month spell loss, maintenance, or gain? Consider food and exercise.
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.
Wednesday
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 83.09 | 95.10 | 67.20 | 95.60 | 1510 |
I've got to cut below maintenance for three reasons:
1 My calorie average is running a little high and I do not want it to exceed maintenance for my ideal weight
2 I need to lose as I am still bouncing up and down above my low weight
3 In spite of a built in deficit ten pounds below my low weight I know I can easily gain or remain unstable
Step one, make a plan to ensure my average closes the month in tact - done.
Step two, push the higher burn exercise to help stableize my weight and loose this excess - doing it.
Sounds like some good plans M. I know that exercise would really help me it is a battle to keep it all going at the same time. Seems when I exercise, my appetite increases or my mind increases my appetite as a false reward for doing what I should be doing. Go figure.
Yesterday calories were very good, fat was good too, drank my liquids, took my vitamins but carbs were above 100. No excuses just hate it when I make poor choices. I could have eaten more protein and left the cookies alone. However today went better.
Here's what I ate 6/22/11 - Wednesday
Exercise is still on the agenda just not put into practice yet. The pool is cleaned and ready. Maybe I'll start some early morning water exercises, I'm in the backyard tending my garden every morning it would not be hard to just work the garden in my swim suit and then get in the pool. Could happen.
Yesterday calories were very good, fat was good too, drank my liquids, took my vitamins but carbs were above 100. No excuses just hate it when I make poor choices. I could have eaten more protein and left the cookies alone. However today went better.
Here's what I ate 6/22/11 - Wednesday
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,072 | 36.3 | 134.5 | 69.6 | |||
| WheyProtein/Vanilla/1scoop | serving grams kg lb oz | 70 | 1.0 | 1.5 | 13.0 | ||
| Milk, evaporated, skim | cup fl oz Guideline amount per fl oz of beverage grams kg lb oz | 50 | 0.1 | 7.2 | 4.8 | ||
| Cantaloupe (muskmelon), raw | cup cup, balls cup, diced oz yields cubic inch large melon (about 6 1/2" dia) large wedge (1/8 of large melon) medium melon (about 5" dia) medium wedge (1/8 of medium melon) small melon (about 4 1/4" dia) small wedge (1/8 of small melon) cantaloupe balls grams kg lb oz | 13 | 0.1 | 3.2 | 0.3 | ||
| Cod, baked or broiled | cup, cooked, flaked oz, boneless, cooked oz, boneless, raw (yield after cooking) oz, with bone, cooked (yield after bone removed) oz, with bone, raw (yield after cooking, bone removed) cubic inch, boneless, cooked cubic inch, with bone, cooked (yield after bone removed) Pacific cod fillet (6" x 2-1/2" x 3/8") grams kg lb oz | 104 | 3.1 | 0.3 | 17.8 | ||
| Beans, navy, mature seeds, cooked, boiled, with salt | cup grams kg lb oz | 255 | 1.1 | 47.4 | 15.0 | ||
| Cornbread, prepared from mix | cup, crumbled cubic inch piece square cornbread (8" pan) grams kg lb oz | 140 | 4.5 | 20.9 | 3.7 | ||
| Egg, whole, boiled | cup egg extra large jumbo large medium slice small grams kg lb oz | 77 | 5.3 | 0.6 | 6.3 | ||
| Celery, raw | cup cup, diced cup, strips oz, raw, yields large stalk (11" - 12" long) medium stalk (7-1/2" - 8" long) small stalk (5" long) strip or stick (4" long) grams kg lb oz | 6 | 0.1 | 1.2 | 0.3 | ||
| Carrots, raw | cup cup, chopped cup, grated cup, strips or slices oz, raw, yields baby carrot large (7-1/4" to 8-1/2" long) large strip or stick (3" long) medium medium strip or stick slice small (5-1/2" long) thin strip or stick grams kg lb oz | 2 | 0.0 | 0.4 | 0.0 | ||
| PeanutButter&Honey/2tbsp | serving grams kg lb oz | 180 | 14.0 | 10.0 | 6.0 | ||
| Cookie, oatmeal, with raisins | surface inch Tastykake Oatmeal Raisin Bar big cookie (3-1/2" - 4" dia) (include Archway brand, Grandma brand) medium (approx 2-5/8" dia) small Pepperidge Farm Cookie Little Debbie cookie grams kg lb oz | 176 | 7.1 | 26.8 | 2.4 | ||
| SoBe/MangoMelon/O calories | serving grams kg lb oz | 0 | 0.0 | 15.0 | 0.0 | ||
| PropelZero/24oz | serving grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Total | 1,072 | 36.3 | 134.5 | 69.6 |
Exercise is still on the agenda just not put into practice yet. The pool is cleaned and ready. Maybe I'll start some early morning water exercises, I'm in the backyard tending my garden every morning it would not be hard to just work the garden in my swim suit and then get in the pool. Could happen.
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
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