HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. Are you asking for the help you need? Are you giving all the support you can give? Remember, no one does it alone. You may think every component of your success in life is down to you but examine things more closely and you will see that there were sparks of ideas, encouragement, suggestions, and even ass whippings that spurred you on and helped guide your course.
Reach out for what you need as you need it and before you hit bottom. Let someone else know you are there should they need. Not with unsolicited advice just be there. Even if you do not know they need help, still be there. Even if you know they will not admit they need help, just be there.
It is a well documented fact that those with good support systems do best post op. Surround yourself with what you need regardless of where you stand today. Give some back as you take support from others. Pay some forward because you will always be in need again.
Again I suggest that you do something good for you today. What depends on how you feel and what you need. Perhaps a general self assessment both physical and emotional. What motivates you or demotivates you? Why? What's your history? How do you see your future? Is this what you want? How do you make this the future you want to live?
...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 timed 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 variety 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 still 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/
Tell the whole truth and be accountable. Are you asking for the help you need? Are you giving all the support you can give? Remember, no one does it alone. You may think every component of your success in life is down to you but examine things more closely and you will see that there were sparks of ideas, encouragement, suggestions, and even ass whippings that spurred you on and helped guide your course.
Reach out for what you need as you need it and before you hit bottom. Let someone else know you are there should they need. Not with unsolicited advice just be there. Even if you do not know they need help, still be there. Even if you know they will not admit they need help, just be there.
It is a well documented fact that those with good support systems do best post op. Surround yourself with what you need regardless of where you stand today. Give some back as you take support from others. Pay some forward because you will always be in need again.
Again I suggest that you do something good for you today. What depends on how you feel and what you need. Perhaps a general self assessment both physical and emotional. What motivates you or demotivates you? Why? What's your history? How do you see your future? Is this what you want? How do you make this the future you want to live?
...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 timed 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 variety 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 still 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.
LEE
on 1/17/12 1:45 am
on 1/17/12 1:45 am
I did really well yesterday. I smashed the hell out of the day and I went to the gym for an hour. So it is day 2 and i'm feeling strong and encouraged by all the responses I got yesterday. I felt so alone when I posted that but now I feel like I have people in my corner and in the same boat, not that I didn't already know that but I guess forgot.
Day 2 here I am.
Day 2 here I am.
Salty Pickle a.k.a. Lee
I'm working on bringing the calories down but my appetite is huge which is of no help. Phase 1 safe Atkins bars blew up my carb count with the sugar alcohols then there were the fried chicken wings I bought for dinner. My protein train is being derailed by wings and candy. Eating well is tough when you do not cook it yourself. I'm not up to the kitchen right now but I'll throw my stew beef in the slow cooker today. A real meal with little kitchen time involved.
Monday was respectable but not good and no work out which is a bad way to start my week.
I'm still trying to stay high fat ketogenic. I get better results at a higher fat percentage but its too hard and tastes awful. The pouch is not thrilled by it either. My research says I'm good at 50% but I ust get these net carbs back below 20g. Also, protein bars should not be supplying half my calories.
I'm working on it: Today its the full workout split into multiple sessions. Hold back on the protein bars. Avoid the hidden carbs in store bought protein foods.
Monday was respectable but not good and no work out which is a bad way to start my week.
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 98.27 59% |
115.29 30% | 90.1 | 25.19 |
88.09 11% |
1508 |
I'm still trying to stay high fat ketogenic. I get better results at a higher fat percentage but its too hard and tastes awful. The pouch is not thrilled by it either. My research says I'm good at 50% but I ust get these net carbs back below 20g. Also, protein bars should not be supplying half my calories.
I'm working on it: Today its the full workout split into multiple sessions. Hold back on the protein bars. Avoid the hidden carbs in store bought protein foods.
Glad to know Lee is smashing, that Marcie is putting a lock down on the protein bars and that Z is still working a keep the carbs down. Got a little hungry tonight so I ate. I used my head instead of sticking it up my butt. Here's my stats for today.
Now I'm taking my butt to bed.
|
|
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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