HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY

Accountability Mission: No Mercy and No Excuses 

Weekend approaches, where do you stand? 
You have today plus the weekend to correct as needed.  Tell the whole truth and be accountable.  When you stray from your objectives do you recover with common sense, make excuses, or react with radical action?   

Live up to the standards that will get you to your goals.  Have goals great and small.  Sure you can speak your desires into being. However you must speak them and live them.  We don't mean to just give it lip service but we will fall sometimes.  The key to out future is recovery from those falls. 

   ...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 

Sit back and listen or just skip it.  I'm rambling on today.  

Thursday   

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
86.82	92.82	60.92	117.98	1624

I fell hard yesterday.  Face first into the peanut butter.  Five tablespoons.  Five hundred calories.  Three hundred seventy four calories above the day's objective.  Right on target for maintenance but the objective was to get below maintenance so that my month closes on plan. 

My first reaction is generally reactionary.  Three scoops of  egg white protein exceed my base requirement for just 318 calories.  This is what I want to do for the next few days.  Occaisionally I do a few days liquids as a clean out and to tame my appetite; but, 300 calories a day is not the way to do it. 

Many addictive personalities lean towards all or nothing.  With diet its often binge and purge or binge and starve.  This is among my head issues.  It need not be alot of food or even high in calories.  I had to stop buying my favorite binge food, angel hair cabbage.  With zero cal dressing it becomes a free falling binge with no chance of weight gain. 

This is the bane of my existance.  All or nothing.  Manic or catatonic.  Focused or head deep in the sand.  There are many reasons for this.  It crosses several areas of my life. 

I'll leave you with this.  Your attitude towards food and eating does not exist in isolation.  It is ingrained in your way of being and can only change by addressing the whole self.  Attempt to address it by weight loss alone and you will always be incomplete perhaps in ways you struggle to understand.  Take a brutally honest look at yourself.  Relationships, finances, how you manage your home, your professional life etc.  You will see the pattern manifesting itself in different ways.  You may see the patterns move from one area of life to another over time.  Address the behavior as a whole and your food issues will become more clear.  Understanding helps to buildd the foundation for change. 

OK all this is my first accountability post. My goal for this week is that I have to drink 48 ounces of clear liquids(sip, sip, sip) yesterday i got to 30 ounces before bed time. So I know I have to do better. Its Just i have no appetitie at all or really taste buds but I do know that I absolutely despise beef broth. Yucky. but as of right now I am halfway to my goal and I will make it today to 48 by 930 pm which is my bedtime. And tomorrow I am going to push myself up to 52 ounces and by sunday 64 ounces and then on MOnday I start full liquids so I will have a better variety. So I know I fell yesterday but I am getting back up with my boxing gloves on and I will win this fight.

   Welcome MsLorinda

So glad you are here.  Putting it all out there keeps me in check plus its an opportunity to learn from the vets. 

You'll get to your total liquids in time.  Just keep sipping.  It is not unusual to have difficulty at first.  Having no appetite is a blessing.  This gives you time to adjust your ways as you loose so you may maintain that weight loss for life. 

So far this weekend I'm standing with a little pimp in my step.  Would be standing tall but haven't got it all together yet.  Here's what I ate yesterday.  It gets good today and tomorrow is another story.  Within may calorie range no matter.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,141	53.4	110.5	79.9
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
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	10	0.1	1.8	0.4
Tea, brewed, prepared with distilled water (a.k.a. black tea...		fl oz grams kg lb oz	4	0.0	1.1	0.0
SoBe/MangoMelon/O calories		serving grams kg lb oz	0	0.0	15.0	0.0
Splenda		serving grams kg lb oz	0	0.0	4.0	0.0
Strawberries, raw		cup cup, halves cup, pureed cup, sliced cup, whole oz yields extra large (1-5/8" dia) large (1-3/8" dia) medium (1-1/4" dia) pint, as purchased, yields small (1" dia) grams kg lb oz	17	0.2	4.1	0.4
Yogurt/CarrotCake/Carbmaster		serving grams kg lb oz	60	1.5	4.0	9.0
Egg, whole, boiled		cup egg extra large jumbo large medium slice small grams kg lb oz	77	5.3	0.6	6.3
Chips/HonBarbq/1 7/8oz		serving grams kg lb oz	300	18.0	30.0	3.0
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
PeanutButter&Honey/2tbsp		serving grams kg lb oz	180	14.0	10.0	6.0
Coffee		fl oz coffee cup (6 fl oz) large fast food order mug (8 fl oz) small fast food order medium fast food order small pot (20 FO, 4 servings) regular pot (60 FO, 12 servings) grams kg lb oz	6	0.1	0.2	0.6
Cream substitute, liquid		cup fl oz individual container Guideline amount per fl oz of beverage grams kg lb oz	41	3.0	3.4	0.3
PoweradeZero/32oz		serving grams kg lb oz	0	0.0	0.0	0.0
PureProtein/PntbtrCaramel		serving grams kg lb oz	210	7.0	24.0	18.0
PropelZero/24oz		serving grams kg lb oz	0	0.0	0.0	0.0
		Total	1,141	53.4	110.5	79.9

Have a great weekend,
Z

What we eat and what we should avoid still have calorie range as a common denommminator. When I stray sticking within range is my fall back.