HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY
We're cruising on into the weekend. Will you hold to plan? Tell the whole truth and be accountable. Are you doing what's required to achieve the results you're hoping for? Are you going to manage your weekend so that you make progress this week? Commit to having no regrets.
...All are welcome, jump in at anytime.
NOTE BELOW IS A NEW LINK COUTESY OF MsGIGILANI. THE SITE HAS A VARIETY OF EXERCISE INFORMATION INCLUDING DEMONSTRATIONS OF HOW TO PERFORM MOVES CORRECTLY.
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
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
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.
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 55.27 | 145.22 | 101.02 | 88.49 | 1264 |
Not a bad day but not as good as I wanted it to be. I was hoping to hold the calories down to 1100 but I had an unplanned piece of bread pudding to the tune of 229 calories. It was a small piece but its a heavy calorie dense desert. No regrets, it was worth every calorie and I'm still well under my maintenance range.
Got the water in. I'm actually over so It may show up on the scale in the morning. Humph. No exercise cause the body refuses to cooperate but I did get a little yard work done. I really hate yard work.
yesterday my carbs were 212/fat/61, protein 76 & 1484 calories (only because i veered from my usual breakfast & ate a slice of bacon pizza from caseys!)
HW:358/CW:242:GW:160
TMI??? I've never seen any other site where we cas so freely discuss our bm's. 
My rule of thumb is to avoid eating less than my rmr (resting metabolic rate). This way I have what's required for the body to function. When it comes to weight loss calculators, I've always had to slash those numbers downward.
You may want to try calorie cycling. Instead of holding to a steady plan eat higher cal some days and lower cal other days. This way you accomodate changes in appetite while maintaining your calorie goal.
The link above divides the cycle into a seven day plan (3 at base, 2 high days, 2 low days). You'll achieve the same result splitting it up as you prefer as long as your average is in the right range.
Also, if you eat lower carb you can add "good" fats to get the calories up without spiking insulin levels. For some folks this can slow or halt weight loss. Fat add up fast and something a simple as cream cheese, nuts, or salad oil can easily bring up the calories.
To clarify:
this above being increased insuline production.
