HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEDNESDAY
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable. What stops you from asking for help? You look at where you are. You understand where you should be. You have doubts, fears, questions etc yet you remain in the same position.
Perhaps it is because you do not want to accept that you've missed the mark so you kid yourself about where you should be. Never mind how many years post op you are and that at a pound a week you can drop fifty a year. Never mind that this is doable for most no ops too. Just keep telling yourself whatever you need to hear to get through the day. Keep hiding from the self loathing that is building up inside. After all, if you don't face it how can it be real?
How many of our issues come from not facing them head on? Sadly obesity is the last situation in life that is still open to riddicule and dirision. With good reasons we may fear the response more than we desire the help.
Ask for what you need as you need it and before you hit bottom. If support is not in one place it will be found elsewhere. With obesity and related eating disorders so openly disrespected in our society reaching out is not easy but for our own sake we must.
Do something good for you today. What depends on how you feel and what you need. It may not be what you what to do, but let it be something you need to do. You will thank yourself.
...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. What stops you from asking for help? You look at where you are. You understand where you should be. You have doubts, fears, questions etc yet you remain in the same position.
Perhaps it is because you do not want to accept that you've missed the mark so you kid yourself about where you should be. Never mind how many years post op you are and that at a pound a week you can drop fifty a year. Never mind that this is doable for most no ops too. Just keep telling yourself whatever you need to hear to get through the day. Keep hiding from the self loathing that is building up inside. After all, if you don't face it how can it be real?
How many of our issues come from not facing them head on? Sadly obesity is the last situation in life that is still open to riddicule and dirision. With good reasons we may fear the response more than we desire the help.
Ask for what you need as you need it and before you hit bottom. If support is not in one place it will be found elsewhere. With obesity and related eating disorders so openly disrespected in our society reaching out is not easy but for our own sake we must.
Do something good for you today. What depends on how you feel and what you need. It may not be what you what to do, but let it be something you need to do. You will thank yourself.
...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 2:41 pm
on 1/17/12 2:41 pm
OK, it is 10:30pm Tuesday night and I am up and feeling pretty strong. I just had a peppermint candy only because my throat was dry so that is it for the night.
I ate really good today and stayed on the EFS eating plan. For a snack of which you get two a day at 100 calories each. I had a lindt chocolate ball which is allowed as long as you stay within the 100 calorie guideline. I do have a headache and I do want a pack of m&m's I'm not going to lie but I am proud of myself this day 2 and I haven't felt proud of my eating in a long time.
I ran my ass off at the gym today. I was huffing and puffing and running like a slave. I swear if I could each half as well as I workout I would never ever have a weight problem. But if you workout for 3 hours a day and eat literally thousands of packs of junk food then you are bound to be 211 pounds. Oh speaking of which, i'm going to weigh myself tomorrow even though i'm not sure I should I think I will beause I need to know that this is working.
Ok, so i'm about to lay my head down to sleep tonight and before I do I am going to say a prayer and ask for additional strength to make it through tomorrow, not the next day but just tomorrow, and i'm going to ask the same for all of us here on the board. I am taking this one day at a time. Today was one of those days, and I was successful and for that I am thankful and happy. :)
I ate really good today and stayed on the EFS eating plan. For a snack of which you get two a day at 100 calories each. I had a lindt chocolate ball which is allowed as long as you stay within the 100 calorie guideline. I do have a headache and I do want a pack of m&m's I'm not going to lie but I am proud of myself this day 2 and I haven't felt proud of my eating in a long time.
I ran my ass off at the gym today. I was huffing and puffing and running like a slave. I swear if I could each half as well as I workout I would never ever have a weight problem. But if you workout for 3 hours a day and eat literally thousands of packs of junk food then you are bound to be 211 pounds. Oh speaking of which, i'm going to weigh myself tomorrow even though i'm not sure I should I think I will beause I need to know that this is working.
Ok, so i'm about to lay my head down to sleep tonight and before I do I am going to say a prayer and ask for additional strength to make it through tomorrow, not the next day but just tomorrow, and i'm going to ask the same for all of us here on the board. I am taking this one day at a time. Today was one of those days, and I was successful and for that I am thankful and happy. :)
Salty Pickle a.k.a. Lee
Not a bad day but not a good one either. Net carbs are down where they belong but three out of four meals were protein bars so total carbs reflect sugar alcohols.
Two short cardio sessions for a total 72min plus two short calesthenic sessions for a total of 20min gives me a 740cal burn in an hour and a half. More important, I really worked it. Nothing done half assed today.
Calories are down for the day which works as I calorie cycle through my week. Holding high fat ketogenic with fats above 50%.
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 64.82 - 55% |
97.00 - 36% |
79.0 | 18.00 | 67.23 - 10% |
1066 |
These are my planned calories for today. Not planning to sabotage myself but if it happens I will own up to it. Only thing I haven't worked in is my biggest vice. Exercise. However I am determined to do at least 30 minutes today if I have to do it in increments of ten.
Carbs up but I have been feeling fuller. Wishing all of u success.
Z
|
|
Z
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
I am not having a great day,,,,I set myself up BIG TIME because the girls had dental appt this am...so we were rushed. Its about honesty...I had something from BK for breakfast and a something even unhealthier for lunch. I am not going to post specifics because I dont want to be a trigger for anyone else. I know what I did through...and all is not lost. This was the first day in the last 3 or 4 days that I have really let myself go. I refuse to do it two days in a row...so tonight I will eat sensibly and start off right tomorrow. I need to go to the store...so I have a plan for tomorrow as well.
That's it, get right back on it. McD's drive through is my go to place when I'm in a rush. I add restaurant foods my way to the food tracker. This way I can evaluate what to eat before I eat it.
My go to foods:
Source: mcdonalds.com meal builder
.
My go to foods:
Source: mcdonalds.com meal builder
SAUSAGE BISCUIT WITH EGG (BISCUIT NOT EATEN)
| Nutrition Facts | ||
| Serving Size 1 EACH, SAUSAGE & EGG (87g) | ||
| Amount Per Serving | ||
| Calories from Fat 190 Calories 250 | ||
| % Daily Values* | ||
| Total Fat 21g | 32% | |
| Saturated Fat 7g | 35% | |
| Cholesterol 250mg | 83% | |
| Sodium 430mg | 18% | |
| Total Carbohydrate 3g | 1% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 13g | ||
MC DOUBLE HAMBURGER, NO CHEESE NO BUN
| Nutrition Facts | ||
| Serving Size 1 SANDWICH | ||
| Amount Per Serving | ||
| Calories from Fat 120 Calories 190 | ||
| % Daily Values* | ||
| Total Fat 13g | 20% | |
| Saturated Fat 6g | 30% | |
| Trans Fat 1g | ||
| Cholesterol 55mg | 18% | |
| Sodium 410mg | 17% | |
| Total Carbohydrate 3g | 1% | |
| Dietary Fiber 0g | 0% | |
| Sugars 2g | ||
| Protein 15g | ||
Thanks MSW,
I do the same thing with McDs but I will get a McDouble and throw away the bun and ask for No Cheese. The other go to fast food for me is Wendy's Chili. I did not think about a go to breakfast choice so that helps me. I was already set up when I drove up to that menu and all I saw were triggers.
I do the same thing with McDs but I will get a McDouble and throw away the bun and ask for No Cheese. The other go to fast food for me is Wendy's Chili. I did not think about a go to breakfast choice so that helps me. I was already set up when I drove up to that menu and all I saw were triggers.
Most Active
Recent Topics
