HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY
Accountability Mission: No Mercy and No Excuses
Its the weekend. Don't let yourself get stupid. Tell the whole truth and be accountable. Does your program get blown to hell Friday night through Sunday? If so, what are you going to do about it? You have to do your part every day.
As time goes on, the program can become tedious. Look for ways to add variety while staying on track. This is a forever commitment if we want to loose and maintain for life.
...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
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
A WORKOUT site to get you started or keep you going
http://www.exrx.net/index.html
Its the weekend. Don't let yourself get stupid. Tell the whole truth and be accountable. Does your program get blown to hell Friday night through Sunday? If so, what are you going to do about it? You have to do your part every day.
As time goes on, the program can become tedious. Look for ways to add variety while staying on track. This is a forever commitment if we want to loose and maintain for life.
...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
Podrunner
Not just for runners. Site has a variety of workout music and music timmed to progressive running programs for 5k, 8k, 10k, and speed. In place indoors, treadmill, or at the track run to the beat and you'll complete the stated distance. There is also a varietty of interval training music from about 130 bpm up to to 180 bpm; and, fixed bpm workout music as well. Lengths of tracts vary but there is a speed/ length to suit most workout needs.
http://www.djsteveboy.com/mixes.html
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.
Friday, Day 2 of 21
I did good with one last feeding remaining after my nite workout. Its my second day of my 21 day challenge to ensure I behave in a manor that supports maintenance for life. Carbs under 100g and from produce and net carbs just beautiful; protein is on point but still under 100g; liquids a hard sell but I will close at 80oz; calories in the right range.
It's a higher cal day for me as I'm also cutting calories six days a week with one day on maintenance to prevent my metabolism from totally dying. Carb control was the toughest thing today. I had to be in harms way when I was hungry, but thankfully I was able to grab a fairly low cal high protein snack. I know better than not having food in my purse.
Nineteen days to go. Goal: Reinforce the good habits and eliminate the bad habits.
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 62.77 | 92.48 | 48.91 | 91.43 | 1184 |
It's a higher cal day for me as I'm also cutting calories six days a week with one day on maintenance to prevent my metabolism from totally dying. Carb control was the toughest thing today. I had to be in harms way when I was hungry, but thankfully I was able to grab a fairly low cal high protein snack. I know better than not having food in my purse.
Nineteen days to go. Goal: Reinforce the good habits and eliminate the bad habits.
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