HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY
Accountability Mission: No Mercy and No Excuses
How have you treated yourself this week? What's planned for the weekend? Tell the whole truth and be accountable. Are things working out for you be it weight loss, maintenance, exercise?
Give it some thought as you head into the weekend. Consider what you need for success. Evaluate how what you've been doing compares.
...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/
How have you treated yourself this week? What's planned for the weekend? Tell the whole truth and be accountable. Are things working out for you be it weight loss, maintenance, exercise?
Give it some thought as you head into the weekend. Consider what you need for success. Evaluate how what you've been doing compares.
...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.
Thursday
I made my numbers again today with 96g carbs and 103g protein. All of my meals were on or close to schedule. All the rules followed.
7th to 27th, the effort continues to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I got off track over the summer for no good reason. Time to rein it back in. I refuse to let stupidity turn into body fat.
I made my numbers again today with 96g carbs and 103g protein. All of my meals were on or close to schedule. All the rules followed.
7th to 27th, the effort continues to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I got off track over the summer for no good reason. Time to rein it back in. I refuse to let stupidity turn into body fat.
Today was a good Friday. Haven't gotten my carbs under control but haven't given up.
Congrats on keepn carbs and protein where u want them. Stupidity is not good at anytime but going back to fat is unspeakable.
Take care,
Z
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,695 | 92.0 | 132.7 | 89.7 | |||
| Grapes, raw | cup cup, seedless cup, with seeds, yields oz, seeded, yields grape grape, seedless grape, with seeds, yields grams kg lb oz | 69 | 0.2 | 18.1 | 0.7 | ||
| BeefJerky/Teriyaki/JackLink/1oz | serving grams kg lb oz | 80 | 1.0 | 5.0 | 14.0 | ||
| Tea, presweetened with low calorie sweetener | fl oz mug (8 fl oz) teacup (6 fl oz) Arizona Iced Tea can (16 fl oz) Snapple bottle (16 fl oz) Snapple can grams kg lb oz | 13 | 0.0 | 3.3 | 0.1 | ||
| Water, bottled, unsweetened | cup fl oz bottle (12 fl oz) bottle (8 fl oz) bottle bottle (16.9 fl oz or 500 ml) bottle (1 liter) grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Egg, whole, boiled | cup egg extra large jumbo large medium slice small grams kg lb oz | 77 | 5.3 | 0.6 | 6.3 | ||
| Bread, raisin | diet slice large slice regular slice thin slice grams kg lb oz | 142 | 2.3 | 27.2 | 4.1 | ||
| Creamer | liter fl oz cup pint quart gallon tablespoon teaspoon | 105 | 4.5 | 15.0 | 0.0 | ||
| Coffee, decaffeinated | fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz | 8 | 0.0 | 1.4 | 1.4 | ||
| Margarine-like spread, SMART BALANCE Light Buttery Spread | tablespoon grams kg lb oz | 24 | 2.6 | 0.0 | 0.0 | ||
| Salami, dry or hard | cup cubic inch slice (1-3/4" dia x 1/8" thick) slice (3-1/8" dia x 1/16" thick) slice grams kg lb oz | 77 | 6.0 | 0.8 | 4.6 | ||
| Cheese, Cheddar or American type | cup, melted cup, shredded cup cubic inch slice cracker-size slice grams kg lb oz | 172 | 13.6 | 2.4 | 10.0 | ||
| Broccoli salad with cauliflower, cheese, bacon bits, and dre... | cup grams kg lb oz | 108 | 9.2 | 4.4 | 2.4 | ||
| Fast foods, hush puppies | pieces grams kg lb oz | 103 | 4.6 | 14.0 | 1.9 | ||
| Catfish, floured or breaded, fried | cup, cooked, flaked 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 cubic inch, with bone, cooked (yield after bone removed) catfish fillet (5" x 2-1/2" x 3/8") large catfish (yield after cooking, bone removed) medium bullhead (yield after cooking, bone removed) medium catfish (yield after cooking, bone removed) small catfish (yield after cooking, bone removed) grams kg lb oz | 539 | 32.7 | 19.2 | 39.5 | ||
| Sunflower seeds, hulled, roasted, salted | cup, hulled cup, with hulls, edible yield oz, with hulls, edible yield seeds, with hulls, edible yield grams kg lb oz | 89 | 7.7 | 3.4 | 3.0 | ||
| Flatbread/WheatThinGarlic&Parsley2pcs | serving grams kg lb oz | 90 | 2.2 | 18.0 | 1.5 | ||
| Total | 1,695 | 92.0 | 132.7 | 89.7 |
Congrats on keepn carbs and protein where u want them. Stupidity is not good at anytime but going back to fat is unspeakable.
Take care,
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
Unspeakable is the word! Raise the protein, and the carbs drop as do the calories too most of the time. Not only has my body responded best to a good dose of protein but it seems to be a natural carb controller as well. Try aiming for 100g protein every day for a week. It might work for you too. Now if I can just keep it going until it feels second nature again.
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