HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY
Tell the whole truth and be accountable. How have you lived up to your plan over the past week? If you had to give yourself a grade what would it be? Now look at each category: food exercise calories protein water carbs vitamins fats etc. Choose what matters to you and grade yourself on each. Are you satisfied with your report card?
Success will come much easier for some than others. Perhaps you've earned an A or a B+ yet weight loss is insufficient as though you were a C- instead. The effort you put forth does not necessarily dictate your results. Why? Cause life ain't always fair. Now what? Keep at it is what.
Can you really afford to give up? Ensure you've been brutally honest about your grade. Do your research as plans vary from whatever you want just eat less; to liquids and extreme low calories over months; to detailed restrictions and measurments. Look at alternative ways to manage your diet and exercise that meet your nutritional needs. Review and revise until you find the best solution for your body. Take an inteligent approach towards working for what you desire.
...All are welcome, jump in at anytime.
TODAY WE HAVE A NEW WORKOUT LINK FOR YOU. THIS IS A STRENGHT TRAINING SERIES FOR ALL LEVELS. NO EXPENSIVE EQUIPMENT TO BUY. THE AVERAGE HOME HAS EVERYTHING NEEDED EXCEPT POSSIBLY ONE ITEM THAT YOU CAN EASILY FIND FOR A REASONABLE PRICE.
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
No special equipment is required for this group of progressive workout programs designed for those new to it all and for those wanting to step it up a notch. Perhaps you can only do one or even none today. Perhaps you do quite a few already. Either extreme or somewhere in the middle, this self challenge is stil for you.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
http://www.onefiftydips.com/
http://www.twohundredsquats.com/
http://www.twentyfivepullups.com/
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
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V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
- Nip any unproductive behavior in the bud; and
- Reinforce the behaviors and attitudes that support life long maintenance
Yesterday was my higher cal/ carb day for this week. Today, day five of my week means bringing it back down so my averages continue to work. Given my metabolism sucks and I want to cut calories, I have learned that having one day at or just above maintenance level with six days of low cal / carb is more productive than maintaining a steady diet. It is also much harder for me, but I have to focus on what yields results and discard the rest.
After day eleven of my 21 day plan, I took some time to contemplate where I stand. Numbers leave me at an A-/B+ with carbs about 2% above plan and calories about 1% below plan. Protein is adequate but high would be better and my water is lagging since the weekend. That's not the serious issue. I have to look beyond the numbers if I am to get to the root of why it is so easy to stray.
Even while holding the numbers in check I am off track in a way. There are a lot of tricks poor eating while still posting positive stats. I've learned to take advantage of many angles because I fear weight gain. I still have a long way to go in mastering head issues that in many ways lead me to display more troubling eating patterrns now than when I was obese.
This twently one day plan to manage calories and carbs back into the weight loss zone is not just about getting rid of this twenty that plagues me. Its also about understanding what drives me to negative behaviors (even if they are well managed negative behaviors). I do not want to be like the functioning alcoholic.
Ten days to go. Goal: Reinforce the good habits and eliminate the bad habits. I am going to do this right.
On the positive side I have been exercising daily. Monday's menu.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,218 | 45.2 | 116.0 | 95.3 | |||
| Milk/Almond/Van/unswt/40 | serving grams kg lb oz | 40 | 3.5 | 2.0 | 1.0 | ||
| Coffee, decaffeinated | fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz | 5 | 0.0 | 1.0 | 1.0 | ||
| Creamer/ToffeeNut | serving grams kg lb oz | 70 | 3.0 | 10.0 | 0.0 | ||
| WheyProtein/Vanilla/1scoop | serving grams kg lb oz | 140 | 2.0 | 3.0 | 26.0 | ||
| Mango, raw | cup, sliced oz yields mango grams kg lb oz | 34 | 0.1 | 8.8 | 0.3 | ||
| PureProteinRevolution/ChocPeanCarmel | serving grams kg lb oz | 180 | 6.0 | 17.0 | 20.0 | ||
| Chicken, thigh, coated, baked or fried, prepared with skin, ... | cup, cooked, diced oz, boneless, cooked (yield after skin/coating removed) oz, boneless, raw (yield after cooking, skin/coating removed) oz, with bone, cooked (yield after bone and skin/coating removed) oz, with bone, raw (yield after cooking, bone and skin/coating removed) cubic inch, boneless, cooked, skin/coating removed large thigh (yield after cooking, bone and skin/coating removed) medium thigh (yield after cooking, bone and skin/coating removed) small thigh (yield after cooking, bone and skin/coating removed) grams kg lb oz | 111 | 5.5 | 0.0 | 14.7 | ||
| Corn, cooked | cup baby ear large ear (7-3/4" to 9" long) medium ear (6-3/4" to 7-1/2" long) small ear (5-1/2" to 6-1/2" long) linear inch mini ear or cobette (2-1/2" to 3" long) grams kg lb oz | 72 | 2.0 | 14.1 | 1.9 | ||
| Okra, cooked, from fresh | cup pod grams kg lb oz | 20 | 1.2 | 2.1 | 0.9 | ||
| Tomatoes, cooked | cup large medium small grams kg lb oz | 20 | 0.2 | 4.8 | 0.9 | ||
| Beans, black, mature seeds, cooked, boiled, with salt | cup grams kg lb oz | 57 | 0.2 | 10.2 | 3.8 | ||
| YellowRice/1/3cup | serving grams kg lb oz | 190 | 0.0 | 43.0 | 5.0 | ||
| Pork, fresh, loin, country-style ribs, separable lean and fa... | piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) oz grams kg lb oz | 279 | 21.5 | 0.0 | 19.9 | ||
| Total | 1,218 | 45.2 | 116.0 | 95.3 |
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
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