HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
Wednesday, hump day, perhaps also re evaluate your current week's plan day. Review, and revise as needed. Tell the whole truth and be accountable. Do you focus on what works for you or on what you wished was working? Do you stick with what you think you are supposed to do even if there are no rewards?
Pay attention to the cues your body gives you. Take note of what results in progress and what does not. Focus on what works.
...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
Wednesday, hump day, perhaps also re evaluate your current week's plan day. Review, and revise as needed. Tell the whole truth and be accountable. Do you focus on what works for you or on what you wished was working? Do you stick with what you think you are supposed to do even if there are no rewards?
Pay attention to the cues your body gives you. Take note of what results in progress and what does not. Focus on what works.
...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.
Focus is good to ponder. Sometimes my glasses and mind need cleaning because instead of focusing on what I need to do to not to repeat a failure I cloud my mind with the failure. Goal today is to direct my focus. Here's what I ate Tues.
Hope all of you did well too.
Z
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,134 | 41.1 | 79.5 | 113.5 | |||
| Bread/SwtMulti-GrainRoll | serving grams kg lb oz | 80 | 1.0 | 16.0 | 4.0 | ||
| PropelZero/24oz | serving grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| 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 | ||
| SaladTopping/CrispyOnions | serving grams kg lb oz | 35 | 2.0 | 4.0 | 0.0 | ||
| Splenda | serving grams kg lb oz | 0 | 0.0 | 6.0 | 0.0 | ||
| WheyProtein/Vanilla/1scoop | serving grams kg lb oz | 140 | 2.0 | 3.0 | 26.0 | ||
| Cheese, processed, American or Cheddar type | cup cup, diced cup, melted cup, shredded cubic inch kiss slice (.75 oz) slice (1 oz) grams kg lb oz | 48 | 3.7 | 1.0 | 2.7 | ||
| 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 | 9 | 0.1 | 0.4 | 1.0 | ||
| 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 | 122 | 4.8 | 11.4 | 8.1 | ||
| Vegetables, cooked, fat not added in cooking | cup grams kg lb oz | 114 | 0.3 | 23.0 | 5.0 | ||
| Shrimp, steamed or boiled | cup, cooked oz, with shell, raw (yield after cooking, shell removed) oz, without shell, cooked oz, without shell, raw (yield after cooking) jumbo shrimp (shelled) large shrimp (shelled) medium shrimp (shelled) prawn small shrimp (shelled) tiny shrimp ("popcorn") grams kg lb oz | 201 | 3.3 | 1.7 | 38.4 | ||
| Chicken, breast, roasted, broiled, or baked | cup, cooked, diced 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 breast quarter (yield after cooking, bone removed) medium slice (approx 2" x 1-1/2" x 1/4") thick slice (approx 2" x 1-1/2" x 3/8") thin slice (approx 2" x 1-1/2" x 1/8") large breast (yield after cooking, bone removed) medium breast (yield after cooking, bone removed) small breast (yield after cooking, bone removed) grams kg lb oz | 111 | 4.4 | 0.0 | 16.8 | ||
| Cookie, chocolate chip | cup, bite size cubic inch Pepperidge Farm Chocolate Chunk Pecan Cookie big cookie (3-1/2" - 4" dia) (include Grandma brand) large (include Keebler Rich 'n Chips, Pecan Chips Deluxe) medium (approx 2" dia) small bite size (include Mini Chips Ahoy!) Nabisco Chips Ahoy! Keebler Rainbow Chips Deluxe Subway cookie grams kg lb oz | 49 | 2.5 | 6.4 | 0.6 | ||
| Bacon, cooked | cup, pieces oz, cooked oz, raw (yield after cooking) medium slice (yield after cooking) thick slice (yield after cooking) thin slice (yield after cooking) grams kg lb oz | 130 | 10.0 | 0.3 | 8.9 | ||
| 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 | 1 | 0.0 | 0.1 | 0.0 | ||
| Total | 1,134 | 41.1 | 79.5 | 113.5 |
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
Yes I meant grams. Oops.I have a shake that I have found that I can tolierate. It has 35 g in the 11oz can that I divided up all day long. As far as the liquids it was so hot here yesterday and we were out a lot yesterday I just kept sipping. Now today is another story all together. The rest of my protein I get from food and mixing in protein powders.
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