HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY, SATURDAY, SUNDAY
Accountability Mission: No Mercy and No Excuses
Its three in one so just post your update each day. I did not get online at all yesterday and the weekend is kinda iffy.
Tell the whole truth and be accountable. Have you made progress this week? Progress is not only didctated by the scale and the tape measure. How well are you internalizing this life of good nutrition, exercise, and getting to and maintaining a healthy weight?
Where ever you are in the surgery pipeline; or, if you never plan to be surgically altered, its a must to consider. Making good decisions a habit is the best progress you can make. In the long run it will led you to your goals and help you stay there. It may come quick. It may come slow. We may need to find help choosing what we know is right. 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/
Its three in one so just post your update each day. I did not get online at all yesterday and the weekend is kinda iffy.
Tell the whole truth and be accountable. Have you made progress this week? Progress is not only didctated by the scale and the tape measure. How well are you internalizing this life of good nutrition, exercise, and getting to and maintaining a healthy weight?
Where ever you are in the surgery pipeline; or, if you never plan to be surgically altered, its a must to consider. Making good decisions a habit is the best progress you can make. In the long run it will led you to your goals and help you stay there. It may come quick. It may come slow. We may need to find help choosing what we know is right. 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.
I should have Friday up this morning or last night but Ive been off line. Here is my usual report for the previous day.
Thursday
Net carbs are looking just fine and protein and calories are right where I want thm to be. Eating was forced and largely protein bars. My feeding schedule had to be adjusted, but I got the calories and protein in. What ever it takes.
One thing I have learned from the vets is that if you don't eat you make weight loss that much harder. Harder until you are actually at the point of real stavation that is.
Thursday
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 52.17 | 59.97 | 46.2 | 13.81 | 103.95 | 1092 |
Net carbs are looking just fine and protein and calories are right where I want thm to be. Eating was forced and largely protein bars. My feeding schedule had to be adjusted, but I got the calories and protein in. What ever it takes.
One thing I have learned from the vets is that if you don't eat you make weight loss that much harder. Harder until you are actually at the point of real stavation that is.
It was a really high protein day. More than double my base amount. That has not happened in a long time. I missed on the net carbs by 3g. However, unlike the last time this was a legitimate miscalculation with an atkins bar. I'll give myself some slack this time.
Friday
Water is in check. It is my high cal day so I am right on track. My original plan was to stay below 1150 every day for several weeks. Instead I decided to heed the warnings about low calorie dieting further slowing metabolism. Once a week I'll increase calories to maintenance with protein and fat. I also reduced my maintenence limit by 50 cals.
Its been a good day. Hopefully I can keep it going through the weekend. I'm already feeling for something sweet. Not good. I think I'll add a little extra liquid splenda to my iced chai and hope that satisfies me.
Eleven days remain for round two, 7th to 27th. My goal:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
So far its going well. Far better than round one. I will do this.
Friday
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 83.70 | 75.66 | 52.9 | 22.77 | 148.24 | 1597 |
Water is in check. It is my high cal day so I am right on track. My original plan was to stay below 1150 every day for several weeks. Instead I decided to heed the warnings about low calorie dieting further slowing metabolism. Once a week I'll increase calories to maintenance with protein and fat. I also reduced my maintenence limit by 50 cals.
Its been a good day. Hopefully I can keep it going through the weekend. I'm already feeling for something sweet. Not good. I think I'll add a little extra liquid splenda to my iced chai and hope that satisfies me.
Eleven days remain for round two, 7th to 27th. My goal:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
So far its going well. Far better than round one. I will do this.
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
LV'N MY RNY. WORKING FOR ME BECAUSE I WORK FOR IT.
Friday really looks good. Congrats. I did better at lowering my carbs but did not reach goal. Calories were up along with protein. I am planning better, gotta let go of my non protein carb filled snacks. Usually a water drinker, yesterday found myself not drinking but snacking? Had the snack been in the trunk cooler instead of the water it would have went in reverse. That won't happen again. LOL
Hope your weekend continues positive.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,846 | 112.0 | 119.5 | 98.1 | |||
| Coffee | fl ozcoffee cup (6 fl oz)large fast food ordermug (8 fl oz)small fast food ordermedium fast food ordersmall pot (20 FO, 4 servings)regular pot (60 FO, 12 servings)gramskglboz | 5 | 0.1 | 0.2 | 0.6 | ||
| Creamer | literfl ozcuppintquartgallontablespoonteaspoon | 52 | 2.2 | 7.5 | 0.0 | ||
| Celery, raw | cupcup, dicedcup, stripsoz, raw, yieldslarge stalk (11" - 12" long)medium stalk (7-1/2" - 8" long)small stalk (5" long)strip or stick (4" long)gramskglboz | 3 | 0.0 | 0.5 | 0.1 | ||
| KashiGoLean/HotCereal Truly Vanilla | servinggramskglboz | 150 | 2.0 | 25.0 | 9.0 | ||
| Milk/Almond/Van/unswt/40 | servinggramskglboz | 40 | 3.5 | 2.0 | 1.0 | ||
| PeanutButter&Honey/2tbsp | servinggramskglboz | 180 | 14.0 | 10.0 | 6.0 | ||
| Peanuts/Hot | servinggramskglboz | 310 | 25.0 | 10.0 | 12.0 | ||
| KelloggFiberPlus/ChocPntbtrBar | servinggramskglboz | 130 | 5.0 | 24.0 | 3.0 | ||
| Egg, whole, boiled | cupeggextra largejumbolargemediumslicesmallgramskglboz | 154 | 10.6 | 1.1 | 12.5 | ||
| Fish, floured or breaded, fried | cup, cooked, flakedoz, boneless, cookedoz, 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, cookedcubic inch, with bone, cooked (yield after bone removed)fillet (6-1/4" x 3-1/2" x 3/8")fish cake (2-1/2" dia x 7/8" thick)gramskglboz | 572 | 29.8 | 22.1 | 51.1 | ||
| Popcorn, popped in oil, buttered | cup, poppedcup, unpopped, yieldsoz, unpopped, yieldsAct II pop and serve bagOrville Redenbacher's pop and serve bagbagOrville Redenbacher snack sizeJolly Time baggramskglboz | 250 | 19.8 | 17.1 | 2.8 |
Hope your weekend continues positive.
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
Lost my mind today, Saturday and this is the results:
Planning to regain my senses tomorrow. Hope all is well with you.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,935 | 87.3 | 152.6 | 134.7 | |||
| 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 | ||
| Coffee, decaffeinated | fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz | 3 | 0.0 | 0.5 | 0.5 | ||
| Creamer | liter fl oz cup pint quart gallon tablespoon teaspoon | 52 | 2.2 | 7.5 | 0.0 | ||
| Oatmeal, cooked, instant | cup, cooked cup, dry, yields oz, dry, with fruit, yields oz, dry, plain, yields packet (fruit) dry, yields packet, dry, yields packet (plain), dry, yields packet (spice/sugar), dry, yields oz, dry, yields oz, dry, with spice/sugar, yields grams kg lb oz | 106 | 1.4 | 21.3 | 2.9 | ||
| Butter | cup tablespoon individual container pat Guideline amount per slice of bread/roll grams kg lb oz | 36 | 4.1 | 0.0 | 0.0 | ||
| Tomatoes, raw | cup cup, cherry tomato cup, chopped or sliced oz, raw, yields Italian tomato cherry large whole (3" dia) medium whole (2-3/5" dia) medium slice (1/4" thick) plum tomato small whole (2-2/5" dia) thick/large slice (1/2" thick) wedge (1/4 of medium tomato) thin/small slice grape tomato grams kg lb oz | 4 | 0.0 | 0.8 | 0.2 | ||
| Banana, raw | cup cup, mashed cup, sliced oz yields slice small (6" to 6-7/8" long) extra small (less than 6" long) medium (7" to 7-7/8" long) extra large (9" or longer) large (8" to 8-7/8" long) linear inch grams kg lb oz | 53 | 0.2 | 13.5 | 0.6 | ||
| Cookies/VanWafers/8 | serving grams kg lb oz | 240 | 4.0 | 48.0 | 2.0 | ||
| PorkCracklinStrips | grams kg lb oz | 560 | 35.0 | 0.0 | 56.0 | ||
| ProteinShake/SpecK/FrenchVan | serving grams kg lb oz | 180 | 5.0 | 29.0 | 10.0 | ||
| Pudding/Strawberryprotein | serving grams kg lb oz | 100 | 1.5 | 7.0 | 15.0 | ||
| ViennaSausage/Chicken/can | serving grams kg lb oz | 250 | 20.0 | 0.0 | 15.0 | ||
| Bacon, cooked | cup, pieces oz, cooked oz, raw (yield after cooking) medium slice (yield after cooking) thick slice (yield after cooking) thin slice (yield after cooking) grams kg lb oz | 81 | 6.3 | 0.2 | 5.6 | ||
| Chicken or turkey vegetable soup, home recipe | cup grams kg lb oz | 271 | 7.6 | 24.8 | 26.9 | ||
| Total | 1,935 | 87.3 | 152.6 | 134.7 |
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
Saturday
Fantastic protein, water, and net carbs. Sticking to the rules, deplorable.
I ate overnight. Lots. Instead of meals I grazed. The main reason my protein looks so good is that I grazed on protein bars.
Like yesterday, today was a maintenace day and calories are spot on. I got plenty of water in too. However, here is proof of how one can meet the requirements yet still break the rules and make less than ideal food choices.
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 96.88 | 82.96 | 65.9 | 17.03 | 122.56 | 1606 |
Fantastic protein, water, and net carbs. Sticking to the rules, deplorable.
I ate overnight. Lots. Instead of meals I grazed. The main reason my protein looks so good is that I grazed on protein bars.
Like yesterday, today was a maintenace day and calories are spot on. I got plenty of water in too. However, here is proof of how one can meet the requirements yet still break the rules and make less than ideal food choices.
Sunday has been better in some respects and not so good in others. Just gotta get back into the swing of things. When soups come into play the carbs go up due to the veggies. I did eat chips today but did not go haywire. Here's what I ate.
Hope your Sunday goes well. Tomorrow will be a better day.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,546 | 78.9 | 134.3 | 67.2 | |||
| Coffee, decaffeinated | fl oz coffee cup (6 fl oz) mug (8 fl oz) grams kg lb oz | 3 | 0.0 | 0.5 | 0.5 | ||
| Creamer | liter fl oz cup pint quart gallon tablespoon teaspoon | 52 | 2.2 | 7.5 | 0.0 | ||
| Oatmeal, cooked, instant | cup, cooked cup, dry, yields oz, dry, with fruit, yields oz, dry, plain, yields packet (fruit) dry, yields packet, dry, yields packet (plain), dry, yields packet (spice/sugar), dry, yields oz, dry, yields oz, dry, with spice/sugar, yields grams kg lb oz | 106 | 1.4 | 21.3 | 2.9 | ||
| Butter | cup tablespoon individual container pat Guideline amount per slice of bread/roll grams kg lb oz | 36 | 4.1 | 0.0 | 0.0 | ||
| Chips/RufflesMoltenHotWings/grabbag | serving grams kg lb oz | 390 | 24.0 | 39.0 | 4.0 | ||
| Steelcut Oats/ 1/4cupdry | serving grams kg lb oz | 75 | 1.0 | 13.0 | 2.0 | ||
| Milk/Almond/Van/unswt/40 | serving grams kg lb oz | 20 | 1.8 | 1.0 | 0.5 | ||
| SaladTopping/Jalapenocrunchies | serving grams kg lb oz | 40 | 0.0 | 3.0 | 0.0 | ||
| Cheese, Cheddar or American type | cup, melted cup, shredded cup cubic inch slice cracker-size slice grams kg lb oz | 101 | 8.0 | 1.4 | 5.9 | ||
| Salad/RomaineMix/w/veg/3cups | serving grams kg lb oz | 15 | 0.0 | 3.0 | 1.0 | ||
| Bacon, cooked | cup, pieces oz, cooked oz, raw (yield after cooking) medium slice (yield after cooking) thick slice (yield after cooking) thin slice (yield after cooking) grams kg lb oz | 54 | 4.2 | 0.1 | 3.7 | ||
| Egg, whole, cooked, scrambled | cup tbsp large grams kg lb oz | 102 | 7.4 | 1.3 | 6.8 | ||
| Roll, white, soft | cubic inch crescent roll foot long frankfurter roll hamburger, hot dog bun, or large roll medium (2-1/2" dia) pan, dinner, or small roll (2" square, 2" high) grams kg lb oz | 78 | 1.2 | 13.8 | 2.7 | ||
| PoweradeZero/32oz | serving grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| Dressing/BalsamicVinaigrette | serving grams kg lb oz | 100 | 9.0 | 5.0 | 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 | 38 | 3.0 | 0.4 | 2.3 | ||
| Chicken or turkey vegetable soup, home recipe | cup grams kg lb oz | 136 | 3.8 | 12.4 | 13.4 | ||
| CottageCheese/LowFatSmallCurd | serving | 40 | 0.8 | 2.5 | 6.5 | ||
| Tuna/BumB/SpicyThaiSeasoned/3oz | serving grams kg lb oz | 160 | 7.0 | 9.0 | 15.0 | ||
| Total | 1,546 | 78.9 | 134.3 | 67.2 |
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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