HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
Accountability Mission: No Mercy and No Excuses
How are you making this week productive? Do you have a clue? By now you should be well into this week's food and exercise plan. Tell the whole truth and be accountable. Are you clueless? If your answer is yes, how do you expect your week to play out? It is always up to you.
...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 are you making this week productive? Do you have a clue? By now you should be well into this week's food and exercise plan. Tell the whole truth and be accountable. Are you clueless? If your answer is yes, how do you expect your week to play out? It is always up to you.
...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.
Yes, it is all up to me. Regardless of my results, I know what I need to get done and I'd best keep doing it.
Today I'm working on another good atkins induction day. The day is not yet done but there is zero reason for me not to remain on point. Calories, protein, carbs and water are all on track. I am eating right on schedule etc, etc.
Thirteen days remain for round two, 7th to 27th. My goal:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
Today I'm working on another good atkins induction day. The day is not yet done but there is zero reason for me not to remain on point. Calories, protein, carbs and water are all on track. I am eating right on schedule etc, etc.
Thirteen days remain for round two, 7th to 27th. My goal:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
Never thought I would say this but the unfill was a bad thing that has done a good thing. Today is one month since my unfill and it has given me time to learn and reflect on some habits that may have added to my reaching this point, i.e. drinking caffinated coffee, spicy everything without taking gas relieving meds, and popcorn.
Now I am doing better with these foods, going back to strictly decaf tomorrow and keep bromilin on hand. I do take omeprezole daily but hope to get where it is not a constant requirement. I've learned that exercise is a must for me daily, whether is 10 minutes or 60. I can and will do this for me.
Here's what I ate today. Still too many carbs, protein good and calories good. I will get there.
Wishin u success.
Now I am doing better with these foods, going back to strictly decaf tomorrow and keep bromilin on hand. I do take omeprezole daily but hope to get where it is not a constant requirement. I've learned that exercise is a must for me daily, whether is 10 minutes or 60. I can and will do this for me.
Here's what I ate today. Still too many carbs, protein good and calories good. I will get there.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,537 | 75.8 | 130.7 | 82.6 | |||
| ChickenBreastCanned/98%FF/InWater | serving | 140 | 3.0 | 0.0 | 24.0 | ||
| Chips/RufflesMoltenHotWings/grabbag | serving grams kg lb oz | 390 | 24.0 | 39.0 | 4.0 | ||
| Noodles (Ramen)half pkg | serving grams kg lb oz | 380 | 14.0 | 50.0 | 10.0 | ||
| Peanuts/Hot | serving grams kg lb oz | 310 | 25.0 | 10.0 | 12.0 | ||
| PureProtein/PntMarshmellow | serving grams kg lb oz | 180 | 6.0 | 19.0 | 19.0 | ||
| Coffee | fl oz coffee cup (6 fl oz) large fast food order mug (8 fl oz) small fast food order medium fast food order small pot (20 FO, 4 servings) regular pot (60 FO, 12 servings) grams kg lb oz | 5 | 0.1 | 0.2 | 0.6 | ||
| Creamer | liter fl oz cup pint quart gallon tablespoon teaspoon | 52 | 2.2 | 7.5 | 0.0 | ||
| 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 | ||
| CottageCheese/LowFatSmallCurd | serving | 80 | 1.5 | 5.0 | 13.0 | ||
| Total | 1,537 | 75.8 | 130.7 | 82.6 |
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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