HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY

Accountability Mission: No Mercy and No Excuses 

You've had time to review and evaluate last week.  Have you made any decisions for this week?  Tell the whole truth and be accountable.  Will your efforts reflect the results you want to see this week?  Are you willing to work for it, whatever that goal may be?  


   ...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

Been a minute since visiting BAF.  I gotta do better ; ).  MSW,  glad to see you doing ya thing with the accountability posts.  These posts really help me to take a moment and sit down to reflect on my eating habits and what things I can do to better maintain my tool.  Come to think of it, eating habits are a lot different now than they were a year ago.  I tend to let the protein slip.  Tend to overdo carbs at times.  One thing I am proud of is not being addicted to sugary sodas.  I drink them but rarely; it's not an erry day thing. 

Still doing the gym every day.  The way I see it is I have to accept it as a way of life.  I get discouraged every now and then and seems like it's easier to make exscuses NOT to go sometime.  But I know I must overcome those urges more times than not.  Seems like it takes my being up in that mudd erry single day just to maintain.  But, be that as it may, cause when I stop and think of the alternative.....yeah see what I mean.

Still at goal in trouser size 34 and medium tops.  Been over weight goal of 187 for months.  But not really complaining.  I range from 189 to 195, and feel comfortable.  I can do everything I was doing at 181, but I do keep that 187 in my mind.

Stay motivated errybody.  Let's maintain our tools to the best of our ability.  : )

v

  Hey handsome, that's a long minute you've been away.  Glad you're still doing it right.      

The ups and downs are brutal at times but we know where we came from.  We gatta do what we gotta do. 

The will work for food concept is no joke.  I am working really hard in my garden.  These early morning pickings are murder but the rewards are great.  Everything is producing well.  I have petted my garden and it gave me my due.  Went a little snackeroo on Tuesday and did not get in my protein.  Today will be better.  Here's what I ate yesterday.

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,397	45.9	194.3	51.1
PoweradeZero/32oz		serving grams kg lb oz	0	0.0	0.0	0.0
WheyProtein/Vanilla/1scoop		serving grams kg lb oz	140	2.0	3.0	26.0
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
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	26	0.1	6.7	0.3
Milk, chocolate, lowfat milk-based		fl oz school milk carton (1/2 pint) grams kg lb oz	158	2.5	26.1	8.1
Water/flav/nocal/16oz		serving grams kg lb oz	0	0.0	0.0	0.0
RangerCookie		serving grams kg lb oz	260	12.0	32.0	4.0
Circus Peanuts/5		serving grams kg lb oz	147	0.0	38.0	0.0
Chips/HorseradishnCheddar/13chips		serving grams kg lb oz	300	18.0	30.0	4.0
Soup, ramen noodle, chicken flavor, dehydrated, dry		serving package grams kg lb oz	186	6.6	27.0	4.5
Cornbread, prepared from mix		cup, crumbled cubic inch piece square cornbread (8" pan) grams kg lb oz	140	4.5	20.9	3.7
Water/flav/nocal/16oz		serving grams kg lb oz	0	0.0	0.0	0.0
Tea, decaffeinated, presweetened with low calorie sweetener		fl oz mug (8 fl oz) teacup (6 fl oz) Snapple bottle (16 fl oz) Snapple can grams kg lb oz	24	0.0	6.4	0.1
		Total	1,397	45.9	194.3	51.1

Take care,
Z

The garden is food and exercise all in one place.  I'm also struggling with the protein.  We've both got to step it up. 

Hello MSW!! I have been the prodigal daughter.  However, I got a major reality check when I finally decided to face the scales on July 8th. To get back on track and get quick results, I begin to low carb on July 11th and I have since lost 8.8 pounds!  I still need to lose another 10 pounds of this regained weight  to be back within range of my lowest.  Accountability does help and it is so easy to say forget about it and eat what we want.  I may not check in every day but I promise to check in more often.  Are you coming to the OH New Orleans convention in September?  Thanks for still hanging around keeping us all accountable.

Is it really you MsFaith      I thought I saw a ghost a short time back when you appeared on the site for a quick second.  We know how easy getting fat is.  I'm glad its comming right back off for you.  Keep on doing it. 

I won't be in NO as much as I would love to go.  making it into a real vacation would have been so cool.  OH will be in NY which is within an hours drive or I can stay with family.  Big sigh, I must be practical. 

No I am not a ghost LOL!  It feels good that it is coming back off.  This is truly a NEVER ending journey...

I am just not feeling my plan these days.  As a result I'm off in so many ways over the last few days.  Although my month to date numbers are respectable I still need to get with the program.  We all know how easily one can slip.