HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. Have you counted your blessings this week? Have you asked yourself if ingratitude has interfered with your goals for good health? Have you been ungrateful enough to take liberties with your plan? Liberties that can serve no productive purpose?
While it will vary by individual, a broad definition of ingratitude would be repeatedly expressing behaviors that if allowed to persist would result in the opposit of your health goals. The opposit leads us right back where we started.
Keep moving forward folks. Be greatful for this opportunty. Don't waste it. Have no regrets.
...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/
Tell the whole truth and be accountable. Have you counted your blessings this week? Have you asked yourself if ingratitude has interfered with your goals for good health? Have you been ungrateful enough to take liberties with your plan? Liberties that can serve no productive purpose?
While it will vary by individual, a broad definition of ingratitude would be repeatedly expressing behaviors that if allowed to persist would result in the opposit of your health goals. The opposit leads us right back where we started.
Keep moving forward folks. Be greatful for this opportunty. Don't waste it. Have no regrets.
...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.
Its barely dinner time in some places. I expect the morning to suck @$$ so I'm putting tomorrow's accountability out here early. My reply is always for the previous day so here it is as well.
While I'm not yet done, saying it out loud will force me to stay on plan tonight. I'm pretty certain of where I'm going to land. Not a bad day. Good protein and luv'n both total and net carbs.
Monday
These days I'm doing better at meating my goals. I won't declare myself succesful just yet. Experience has taught me this is step one in creating my own personal clusterfkcu.
Eight days remain in this 21 day plan:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I'm doing this.
While I'm not yet done, saying it out loud will force me to stay on plan tonight. I'm pretty certain of where I'm going to land. Not a bad day. Good protein and luv'n both total and net carbs.
Monday
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 70.10 | 19.67 | 6.0 | 13.70 | 101.79 | 1112 |
These days I'm doing better at meating my goals. I won't declare myself succesful just yet. Experience has taught me this is step one in creating my own personal clusterfkcu.
Eight days remain in this 21 day plan:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I'm doing this.
LEE
on 9/19/11 2:29 pm
on 9/19/11 2:29 pm
It is 9:25pm and man do I feel amazing. I didn't know how much my body missed exercise. I did some more of the Dance Central videos and Beyonce. I was only suppose to do 30 minutes but I did 40, it's just to much fun. My back is killing me and I just took a vicodin, my back is out it's not from the exercise it has been out for the whole day but I worked out anyway.
Becca just told me that she is tried of her jeans being tight and so am I, so we have made a committment to get our act together. She wants to be down 20 pounds by December and I would like to be 30. Praying for miracles. LOL
Becca just told me that she is tried of her jeans being tight and so am I, so we have made a committment to get our act together. She wants to be down 20 pounds by December and I would like to be 30. Praying for miracles. LOL
Salty Pickle a.k.a. Lee
Liberties - let's not go there. I took so many unfruitful liberties Monday that it was too many to mention, i.e. eating a whole bag of ginger snaps less ten, eating a half bag yogurt pretzels. Did I take my vits and drink my water? Yes. Did I feel really STUPID for being carb crazy? Yes is the nicest way to put it. Did I learn? Definitely.
Today went this way, I got low, low, low, low, low, low, low.
Vitamins, Water and 30 minutes exercise was included in my low carb, high protein menu for today. I am so happy with myself. My foolishness of yesterday did not carry over to this day.
Now I pray to remain on the low carb path. Yes they will get higher than today but really gonna try to keep them low. I can't say it enough all calories are not created equal, at least not with my body.
Hope all of you have a great Tuesday and a better Wednesday.
Today went this way, I got low, low, low, low, low, low, low.
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | Delete |
| Total | 1,262 | 75.5 | 37.5 | 106.7 | |||
| 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 | ||
| PoweradeZero/32oz | serving grams kg lb oz | 0 | 0.0 | 0.0 | 0.0 | ||
| ViennaSausage/Chicken/can | serving grams kg lb oz | 250 | 20.0 | 0.0 | 15.0 | ||
| Egg, whole, boiled | cup egg extra large jumbo large medium slice small grams kg lb oz | 77 | 5.3 | 0.6 | 6.3 | ||
| BeefJerky/Sweet&Hot/1oz | serving grams kg lb oz | 120 | 1.5 | 7.5 | 21.0 | ||
| TurkeyBites/Bridgeford/7pcs | serving grams kg lb oz | 225 | 12.5 | 2.5 | 25.0 | ||
| ProteinSuperWheyShot | serving grams kg lb oz | 110 | 0.0 | 1.0 | 26.0 | ||
| Salad/RomaineMix/w/veg/3cups | serving grams kg lb oz | 15 | 0.0 | 3.0 | 1.0 | ||
| Dressing/BalsamicVinaigrette | serving grams kg lb oz | 100 | 9.0 | 5.0 | 0.0 | ||
| Peanuts/Hot | serving grams kg lb oz | 310 | 25.0 | 10.0 | 12.0 | ||
| Total | 1,262 | 75.5 | 37.5 | 106.7 |
Now I pray to remain on the low carb path. Yes they will get higher than today but really gonna try to keep them low. I can't say it enough all calories are not created equal, at least not with my body.
Hope all of you have a great Tuesday and a better Wednesday.
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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