HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
Accountability Mission: No Mercy and No Excuses
Thursday's thread, going up a little early...
We're over the work week hump and smack mid week. Do you have your act together? Food, water, exercise, etc are all your ducks in a row? Tell the whole truth and be accountable. How is this week's plan working? Are you holding steady and consistant? What's working for you and what's not? Evaluate and adjust as needed.
...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
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/
Thursday's thread, going up a little early...
We're over the work week hump and smack mid week. Do you have your act together? Food, water, exercise, etc are all your ducks in a row? Tell the whole truth and be accountable. How is this week's plan working? Are you holding steady and consistant? What's working for you and what's not? Evaluate and adjust as needed.
...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
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
L
V'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
Damn this is such a lonely place here on the BAF. It sems the family that reappeared has re disappeard and taken the few left with them. Anyhoo, I'll talk to myself because I am such a good listener.
Here are the quantitative results of my 21 day plan to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
Not great but not horrible either. I give myself a B-/C+ which is far from a pass. I'll have to repeat the course until I get it right.
My objective here is not exclusively quatitative. As far out from wls as I am the qualitative issues are even more important. These are the areas where slippage may eventually result in loosing everything I have been working towards.
- Calories are too high by 7%. That's a big variance. However, given I'm 'supposed' to eat to maintain 130-135 lbs I am 12% below maintenance so I'll give myself a pass.
While overall calories are acceptable. Where I fell hard is:
- the distribution throughout the day, and
- the large spread between my high and low days
There were 3 days above my maintenance cycling limits and 5 days well below my calorie cutting limit. That's 38% of the time out of bounds. On second thought, I have to take back that pass on the calories.
Rules vs results in other areas:
- Simple carbs = one moderate serving daily immediately after cardio
Simple carbs were eaten any time of day in spite of the fact that they are metabolized best right after vigorous exercise. The worst of it, evening junk food.
- Total Carbs = under 100g daily with most comming from vegetables
Carbs are 34% above plan. While net carbs bring the impact of this within a tolerable range, poor food choices including junk food account for this variance.
- Meals = small servings every three to four hours or as hunger dictates but never over four hours apart
I've had large meals, small meals, and no meals. There has been no consistent pattern but it corelates to those high and low calorie days. All or nothing. Binge or starve.
I have established 'feeding' times from 6am to 9pm but I rarely adhered to schedule. Not once during this period did I stay on schedule for the entire day.
- Protein = minimum 75g however ideal is above 100g daily
Protein is disappointing because I let the carbs creep up. This is why the rule is protein first. While adequate, I do best with higher protein of 150% of my needs. My 'ideal' is just below 150%. There is no reason for me not to have reached ideal.
- Water = 1 cup plain upon waking and again before bed plus another 64 oz spread evenly throughout the day for 80 oz caffine free, and not to exceed 90 oz. Caffinated beverages not counted.
With the exception of one day, I got all of my water. However, there were a few days where I exceeded my limit which resulted in edema. I know better.
Two items conspicuously missing are exercise and weight. That is because:
Weight - This is about behavior not weight loss results. Seeing a few pounds lost while having gone astray would not equal success. Seeing a few pounds gained in the presence of a calorie deficit would be frustrating and demotivating.
Exercise - This has never been a problem. I like it. I have variety built in. It gets done. If not, there is a legitimate reason and if at all possible the session is made up. Workouts are second nature to me.
In conclusion, I've been held back this grading period. That B-/ C+ has been revised to C-/D+. None of the areas where I came up short could not have been remedied. The rules will remain. I will re evaluate the approach. Its time to mark my calendar and begin again.
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