Subbing: HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY
on 9/24/11 11:50 am
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/
on 9/24/11 11:53 am
My back has been pretty bad for the past 4 days and it feels like it is finally trying to get better which I am happy about because I am going to kick up the exercise even more. :)
I have one more snack for the night, it will be 2 dove sugar free candies and a cup of coffee. I can't wait. LOL>
How yall do today?
Life's happening and I could not get to my pc. Lord knows I cannot post from my smart phone or ereader. Not only does it take forever but it is impossible (at least for me to figure out) to copy over the links etc. I have had a mixed few days in my commitment to:
- Rid myself of unproductive behaviors; and
- Reinforce behaviors that support life long maintenance
I'm nearing conclusion of round two, 7th to 27th.
This was never about food. This was never about exercise. My focus is on ensuring I conform to those wls basics we all learned at the start. As we get further out, often times we find ourselves adopting routines that better fit our lifestyles. However, over the long term it is not the best course of action.
This is what was happening with me. However, these are recent developments so it did not take much to get back to basics. Six weeks to be exact once I conclude this second round. Where habits are concerned I am there. I'm not speaking of perfection, simply being mindful of the rules and consistently striving to do the right thing throughout my day.
So why do I say the past few days were mixed? I say this because my food choices were poor. Its not even close to habit. It was a matter of convenience and a taste for what was easy. The result was not meeting my needs for extra protein and going way over the carbs.
As always, calories will even themselves out. The issue is I could have made a better effort to eat well. Occaisional junk meals are no big deal. However, it should not be a junk day; or three junk days; or the junk meal every day. There has been too much junk this week.
I stuck with the basic rules but I skipped the other stuff that's good for me. Its not hard to get the calories right and even keep the protein high while relying on junk food for sustenance. On the crazy days I need to ensure that I go out of my way to stick with good nutrition.
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.
on 9/25/11 2:30 am
We realized it and started saying i'm tired of eating like this because my pants won't fit. So five days ago we said let's stop this craziness before we are so dam fat we are back where we came from. So that is what we did, laid down the junk and picked up the vegetabes, fruits, lean, meats, whole grains and on and on........
Yes I decided to go back to Fat Smash because it works for me when nothing else will. I need another miracle like I had the first time I did this and I know if I stick to it I can have that miracle again. So here I go on day 5 smashing the fat trying to ungain what my fat ass regained. I'm so sick of this win lose game.
Hi Ladies, Not too bad this Saturday. Met with old friends that I had not seen in about 10 plus years so that was a boost to eat right. The obvious weight loss was complimented so all went well. The morning was busy and rainy so decaffinated coffee took the place of water. Here's what I ate.
I didn't appreciate the restriction I had until losing it all. My mind is the only thing keeping me at bay and when it takes a leave of absence..... well u know what happens.
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
990
45.5
49.2
92.3
Coffee, decaffeinated
fl oz
coffee cup (6 fl oz)
mug (8 fl oz)
grams
kg
lb
oz
5
0.0
1.0
1.0
Creamer
liter
fl oz
cup
pint
quart
gallon
tablespoon
teaspoon
35
1.5
5.0
0.0
Butter
cup
tablespoon
individual container
pat
Guideline amount per slice of bread/roll
grams
kg
lb
oz
36
4.1
0.0
0.0
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
Vegetable combinations (broccoli, carrots, corn, cauliflower...
cup
grams
kg
lb
oz
28
0.3
6.0
1.4
Crustaceans, crab, blue, crab cakes
cake
grams
kg
lb
oz
279
13.5
0.9
36.4
White potato, baked, peel not eaten
cup
oz, raw, yields
large (3" to 4-1/4" dia, raw)
medium (2-1/4" to 3" dia, raw)
small (1-3/4" to 2-1/4" dia, raw)
grams
kg
lb
oz
97
0.1
22.5
2.0
Pork chop, broiled or baked
cup, cooked, diced
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
large (8 oz, with bone, raw) (yield after cooking, bone removed)
medium (5.5 oz, with bone, raw) (yield after cooking, bone removed)
small or thin cut (3 oz, with bone, raw) (yield after cooking, bone removed)
grams
kg
lb
oz
432
24.8
0.0
48.8
PoweradeZero/32oz
serving
grams
kg
lb
oz
0
0.0
0.0
0.0
Total
990
45.5
49.2
92.3
Marcie and Lee hope we all receive the strength needed to reach and keep the goals we have set for ourselves. Of course that hope and prayer is for those others that chooose to remain incognito.
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
