HOLD MY FEET TO THE FIRE! ACCOUNTABILITY THURSDAY
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable.
How well did you eat yesterday? How dedicated were you to finding the support you needed yesterday? How much exercise did you get in addition to your normal routine?
Did you have a meal plan at any level and did you follow through? Did you examine your needs and see that they were filled? Did you do any form of dedicated xercise at all? Did you do soething for youself that you really needed even if you did not want it?
So many of our issues be it physical, spiritual, or emotional come from not facing needs head? It is not just a food consideration. This happens in all areas of life and for some of us manifests itself in food. 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.
Do not forget to do something good for you today. What depends on how you feel and what you need. 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.
How well did you eat yesterday? How dedicated were you to finding the support you needed yesterday? How much exercise did you get in addition to your normal routine?
Did you have a meal plan at any level and did you follow through? Did you examine your needs and see that they were filled? Did you do any form of dedicated xercise at all? Did you do soething for youself that you really needed even if you did not want it?
So many of our issues be it physical, spiritual, or emotional come from not facing needs head? It is not just a food consideration. This happens in all areas of life and for some of us manifests itself in food. 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.
Do not forget to do something good for you today. What depends on how you feel and what you need. 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 1/19/12 2:13 am
on 1/19/12 2:13 am
I did really good yesterday and i'm feeling strong today. I had egg beaters for breakfast and a pear and some blue berries.
The Osteo did it's job yesterday and my knees are feeling good so i'll be at the gym at 2:30 for my 30 min run and workout.
I also went to Walmart and got a pair of danskin exercise pants so now I have a complete set of workout clothes for a week and don't have to worry about forgetting to wash a pair. I don't want to stink up the gym like that man the other day.
Last night for my second snack I had a bite size, not fun size, the smaller bite size baby ruth, and a fun size m&m's which had 5 in the tiny little pack. It was less than within my snack calorie count and like Becca said you can't go from eating 8 packs a day to 0 packs without losing your mind. So I make sure that one of my snack is something I like and the other is protein. I also bought a pack of popsicles which are 60 calories each.
Dear Lord, help me through this day, not tomorrow, just help me be strong THIS day. Amen.
The Osteo did it's job yesterday and my knees are feeling good so i'll be at the gym at 2:30 for my 30 min run and workout.
I also went to Walmart and got a pair of danskin exercise pants so now I have a complete set of workout clothes for a week and don't have to worry about forgetting to wash a pair. I don't want to stink up the gym like that man the other day.
Last night for my second snack I had a bite size, not fun size, the smaller bite size baby ruth, and a fun size m&m's which had 5 in the tiny little pack. It was less than within my snack calorie count and like Becca said you can't go from eating 8 packs a day to 0 packs without losing your mind. So I make sure that one of my snack is something I like and the other is protein. I also bought a pack of popsicles which are 60 calories each.
Dear Lord, help me through this day, not tomorrow, just help me be strong THIS day. Amen.
Salty Pickle a.k.a. Lee
ButtholeBush and his oil cartel have saved me from suicide. I need to drive into Jacksonville for a respectable bridge to jump off and the gas will deplete my meager estate.
150.2 lbs is 0.3 above my major depression mark and 10.4 above where my self respect lies and 15.2 above where I need to be. Hitting three years out and still not stable is depressing. By the numbers I should be down just over 0.75 but instead I'm up a pound.
Still, I am doing what I should be going. Yesterday the workout was on point and done with effort for an 870 cal burn. Net carbs are holding nicely below 20g but I need to get the protein up. Its still high fat ketogenic at over 50%. Sadly, were it not, the weight gain may likely have been worse.
I'm on bodybuilding.com today reading up on fast loss with muscle retention. I am going to make the 130's happen regardless of what these doc's say. I'm getting my normal bmi back.
150.2 lbs is 0.3 above my major depression mark and 10.4 above where my self respect lies and 15.2 above where I need to be. Hitting three years out and still not stable is depressing. By the numbers I should be down just over 0.75 but instead I'm up a pound.
Still, I am doing what I should be going. Yesterday the workout was on point and done with effort for an 870 cal burn. Net carbs are holding nicely below 20g but I need to get the protein up. Its still high fat ketogenic at over 50%. Sadly, were it not, the weight gain may likely have been worse.
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 73.49 - 53% |
81.06 - 27% |
66.8 | 14.26 | 91.67 - 20% |
1237 |
I'm on bodybuilding.com today reading up on fast loss with muscle retention. I am going to make the 130's happen regardless of what these doc's say. I'm getting my normal bmi back.
"They" say I "can't" hit ideal weight because of my metabolism. I never blamed metabolism for my weight but where the fkcu where they when I was obese damnit? I had to wear single digits before getting diagnosed post op. It took 25 years to get my thyroid treated and now I have to live with the long term damage. The real problem is "they" don't know how to fix me. I will win.
I agree, u will win. Who better to fix u than u. Wish u the best. Since u and Lee got back on track I had a slight relapse today. Decided I wanted fried rice so I got a small combination. It did a number on my carbs along with the protein bar but calories did not get buck wild. Tomorrow back on track.
|
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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
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