HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY

Accountability Mission: No Mercy and No Excuses 

Thursday, smack mid week.  Tell the whole truth and be accountable.  Are you on plan this week.  If so give yourself a hand.  If not fix it.  Focus on your objectives.  Keep doing what you need to regardless of how often you may have to begin again.   

   ...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    

Fat(g)	Carbs(g)	Net C(g)	Prot(g)	KCals
41.49	72.09	45.09	112.47	1136

Loads to tell, no ambition to tell it.  Thats all for now, 

M, your calories, carbs and protein lookn good.  I bet u have loads to tell.  Hope all is well. 
Since you decided not to eat those carbs, I did.  Got a little carried away on some licorice I pulled out of my candy stash.  Its all gone now.  Otherwise things went well.  A friend brought me some apples and there was no room to keep them so I canned them.  House was hot but the job is done.  Here's what I ate Wed.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,372	45.8	163.0	78.7
Banana, raw		cup cup, mashed cup, sliced oz yields slice small (6" to 6-7/8" long) extra small (less than 6" long) medium (7" to 7-7/8" long) extra large (9" or longer) large (8" to 8-7/8" long) linear inch grams kg lb oz	53	0.2	13.5	0.6
Milk, evaporated, skim		cup fl oz Guideline amount per fl oz of beverage grams kg lb oz	99	0.3	14.4	9.6
WheyProtein/Vanilla/1scoop		serving grams kg lb oz	140	2.0	3.0	26.0
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
Moo Goo Gai Pan		cup grams kg lb oz	272	18.7	11.9	15.4
Pudding/ChocTruffle/halfcup		serving grams kg lb oz	130	6.0	12.0	0.9
Peanuts/Hot		serving grams kg lb oz	155	12.5	5.0	6.0
PropelZero/24oz		serving grams kg lb oz	0	0.0	0.0	0.0
Licorice		cup, bite size (Nibs) piece, shoestring (43" long) stick bite size pieces grams kg lb oz	315	0.0	78.6	0.0
Apple, raw		cup cup, quartered or chopped cup, sliced oz, with skin, yields crabapple large (3-1/4" dia) (approx 2 per lb) medium (2-3/4" dia) (approx 3 per lb) ring slice small (2-1/2" dia) (approx 4 per lb) thin slice grams kg lb oz	29	0.1	7.6	0.1
		Total	1,372	45.8	163.0	78.7

Hope you have a great Thursday.  I enjoyed Thurs's post.  Take care

I swear I did not mean to throw those carbs to you, lol.  My low carb count was accidental.  I placed nearly all the carb food in the trash so unless I cooked rice or cream of wheat there were little available. 

A lot of carbs but your calories are controlled.  That's still a plus for you. 

Wednesday I snacked way to much and did not do any exercise.  Today I will walk at least two miles and watch the snacking.

 Did I tell you I love your username? 

Yes you did in another post thank you very much.  I love your winning attitude about your health.

Snacking urges are a ***** when they take over.  Somehow I snack more when I do not exercise.  We both need to add a little extra to work off the snacks and do our penance too, lol. 

 My beautiful Pana ... got up in the early hours of the morning to do my morning run ... could you smack me across the head sometimes .. I keep forgetting to check this wonderful BAF board that is sooooooooo welcoming I love hanging out here....

Did my morning run and really really really welcomed it ... it was a blessing and a stress reliever first thing in the morning... I ran every bit of five miles yayyyyyyyy and it certainly got the blood pumping....

I am going to be mindful to take in ALL my fluids today ... I made the mistake of farting around yesterday and did not hydrate well enough and was feeling drained and parched by evening time ...

I LOVE THE ACCOUNTABILITY THREADS and most definitely will do my best to hold my feet to the fire!!! just like my Pana here....

Glad you're her Pana sister. 

You do it with your early morning run.  It's a blessing to be able to challenge the body.  This is for life. 

I'm working my way back to running upon rising again too.  Somehow I let that slide in 2011.  Its so much better for metabolism first thing in the morning.  Of course I'm an indoor runner so I use the running program music MsLee turnrd me on to to pace myself.