HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SUNDAY
Accountability Mission: No Mercy and No Excuses
Its the weekend day two. Don't let yourself get stupid but if you already did stop it right now. Tell the whole truth and be accountable. Does your program get blown to hell Friday night through Sunday? Do you wait till Monday to correct yourself when you need to? Do your part every day.
As time goes on, the program can become tedious. Add variety to help you stay 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 day two. Don't let yourself get stupid but if you already did stop it right now. Tell the whole truth and be accountable. Does your program get blown to hell Friday night through Sunday? Do you wait till Monday to correct yourself when you need to? Do your part every day.
As time goes on, the program can become tedious. Add variety to help you stay 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.
Saturday, Day 3 of 21
Ok, so I know this looks bad. Really bad. I'm supposed to be cutting calories and working back to consistently productive habits. Low carb is at the top of the list. Well it is and it isn't.
Carbs are high, 50% over my target because of the amount of blueberries and protein bars I had yesterday. In fact, they account for 112g of the 152g carbs or greater than 70%. The fruit sugars did me in.
Calories are high because I ate out. An omlett with a ste *** like filling and sausage pushed calories up because of the fat content. No issue however. I'm allowed one high cal day. Although it was way higher than expected (dining out was unplanned and late in the evening), I'm still on track for my week. I should average around 1000 calories per day and my goal is 1100 to 1200 on average.
Where I fell down is on the water and I fell hard with only 20oz of no caffine liquids. By days end I had visible edema as a result. I'm working in an extra 20oz today for 100oz total.
Eighteen days to go. Goal: Reinforce the good habits and eliminate the bad habits. I'm far from perfect but I will get it right again today.
| Fat(g) | Carbs(g) | Net C(g) | Prot(g) | KCals |
| 111.32 | 152.1 | 89.51 | 116.31 | 1920 |
Carbs are high, 50% over my target because of the amount of blueberries and protein bars I had yesterday. In fact, they account for 112g of the 152g carbs or greater than 70%. The fruit sugars did me in.
Calories are high because I ate out. An omlett with a ste *** like filling and sausage pushed calories up because of the fat content. No issue however. I'm allowed one high cal day. Although it was way higher than expected (dining out was unplanned and late in the evening), I'm still on track for my week. I should average around 1000 calories per day and my goal is 1100 to 1200 on average.
Where I fell down is on the water and I fell hard with only 20oz of no caffine liquids. By days end I had visible edema as a result. I'm working in an extra 20oz today for 100oz total.
Eighteen days to go. Goal: Reinforce the good habits and eliminate the bad habits. I'm far from perfect but I will get it right again today.
Lol. I know you are holding it down cause you will not give back that twenty. I'm hauling @$$ right now, cutting calories. Doc said eat to maintain deaired weight and it will come down but I'm still bouncing more up than down and never closer than five pounds to where I was last summer. Big sigh, time to try something else.
I haven't given up on efs. It will not beat me. I have to find a way to cope with the cravings all those carbs trigger.
I haven't given up on efs. It will not beat me. I have to find a way to cope with the cravings all those carbs trigger.
HI all,
Doing a little stress eating but logging it so that I really don't get out of hand. I get my unfill tomorrow and plan to get better. Once this is done and things get on the right track. Here's what I ate today:
Take care we will handle this.
Z
Doing a little stress eating but logging it so that I really don't get out of hand. I get my unfill tomorrow and plan to get better. Once this is done and things get on the right track. Here's what I ate today:
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,789 | 83.2 | 139.9 | 114.9 | |||
| Coffee, decaffeinated | fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz | 3 | 0.0 | 0.5 | 0.5 | ||
| Hard candy | piece small piece cup grams kg lb oz | 95 | 0.0 | 23.5 | 0.0 | ||
| Taco or tostada with beans, cheese, meat, lettuce, tomato an... | cup taco or tostada Taco Bell tostada Mexican pizza grams kg lb oz | 452 | 22.9 | 37.7 | 24.3 | ||
| Chicken, breast, coated, baked or fried, prepared with skin | 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 | 352 | 17.9 | 12.8 | 33.0 | ||
| IceCream/Haagen-Dazs/3.6 0z ChocPntBtr | serving grams kg lb oz | 310 | 21.0 | 24.0 | 0.0 | ||
| PureProtein/PnutButterProteinBar | serving | 190 | 6.0 | 17.0 | 20.0 | ||
| 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 | ||
| SaladToppings/OranCranAlmon/Tbs | serving grams kg lb oz | 30 | 1.5 | 4.0 | 1.0 | ||
| WheyProtein/Vanilla/1scoop | serving grams kg lb oz | 140 | 2.0 | 3.0 | 26.0 | ||
| 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 | ||
| Total | 1,789 | 83.2 | 139.9 | 114.9 |
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
That is so true. Its what I enjoy about telling the truth in accountability. Helps you to see
where you went wrong. Then the next time you will omit some of the madness.
Z
where you went wrong. Then the next time you will omit some of the madness.
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
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