HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
Sorry I missed Tuesday (if anyone noticed). My Christmas count down is making me nervous. so much to do, so little time...
Now for the reason we are here:
Tell the whole truth and be accountable. How much thought have you given to those December special occaisions? Its not just about sticking to plan.
- It is equally about learning to enjoy the festivities as primary and the eats further down the line of reasons to part take.
- It is especially about knowing how to select foods that will not create imediate or delayed gastrointestinal distress. What to eat is more than for weight loss and maintenance.
Worth repeating:
- Have a plan for selecting foods before heading to those special occaisions.
- Have a plan for your week that incorporates your special occaisions.
- Have a plan for your calories and stick to it or pay back any excess.
An apropos cliche: Failing to plan is planning to fail.
...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/bla'ck_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/
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
Sorry I missed Tuesday (if anyone noticed). My Christmas count down is making me nervous. so much to do, so little time...
Now for the reason we are here:
Tell the whole truth and be accountable. How much thought have you given to those December special occaisions? Its not just about sticking to plan.
- It is equally about learning to enjoy the festivities as primary and the eats further down the line of reasons to part take.
- It is especially about knowing how to select foods that will not create imediate or delayed gastrointestinal distress. What to eat is more than for weight loss and maintenance.
Worth repeating:
- Have a plan for selecting foods before heading to those special occaisions.
- Have a plan for your week that incorporates your special occaisions.
- Have a plan for your calories and stick to it or pay back any excess.
An apropos cliche: Failing to plan is planning to fail.
...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/bla'ck_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/
USDA - database, nutrition facts
http://www.nal.usda.gov/fnic/foodcomp/search/
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.
Still holding to ketogenic eating. However, since my ratios were already off due to my carelessness I decided to move into the more typical low carb ketogenic diet. It am still eating true ketogen just different nutrient ratios.
Well guess what, no **** sherlock, ketosis has dropped to trace although I should be loosing. I peeked at the scale and arrgh it moved the wrong way. I am dreading tomorrows weigh in. It looks like I need to stay true ketogenic forever if I want to reach and maintain my ideal weight. Time to redraw the plan.
Well guess what, no **** sherlock, ketosis has dropped to trace although I should be loosing. I peeked at the scale and arrgh it moved the wrong way. I am dreading tomorrows weigh in. It looks like I need to stay true ketogenic forever if I want to reach and maintain my ideal weight. Time to redraw the plan.
I hate that I am scale dependent. It can really wreak havoc with my mind. However when I don't check-in, it definitely moves the wrong way. Wednesday went well with intake. I may have to start lower carb first of year. I hate to set goals, hate to fail. If I stick to my goals, which are reasonable, failure will not happen. A revelation. Guess I gotta just do it.
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
Scales are an objective measure. Not perfection but if it keeps me honest I'll endure the love/ hate relationship.
You know how I feel about waiting till next never. Pick a mini goal and start working thos carbs downward. Challenging but doable so you are not aetting up for failure. That's how I would work it.
You've already achieved much success. You can keep it going.
You know how I feel about waiting till next never. Pick a mini goal and start working thos carbs downward. Challenging but doable so you are not aetting up for failure. That's how I would work it.
You've already achieved much success. You can keep it going.
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