HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY
Accountability Mission: No Mercy and No Excuses
Tell the whole truth and be accountable.
- Are weekends when you tend to create your own personal cluster fkcus? What throws you off and how can avoid these situations?
- What motivates you to keep yourself on track during the weekend?
- Perhaps weekends are not a challenge for you? What is your challenge and how can you avoid regrets?
Be good to yourself. Take a minute for some introspective. Try to identify and understand your personal motivators and de motivators. Reward yourself with something that reinforces your goals for good health.
...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 weekends when you tend to create your own personal cluster fkcus? What throws you off and how can avoid these situations?
- What motivates you to keep yourself on track during the weekend?
- Perhaps weekends are not a challenge for you? What is your challenge and how can you avoid regrets?
Be good to yourself. Take a minute for some introspective. Try to identify and understand your personal motivators and de motivators. Reward yourself with something that reinforces your goals for good health.
...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 1/21/12 12:37 am
on 1/21/12 12:37 am
I am hoping for another great day with my wife. I plan to eat well but I tell you I already want junk food. The weekends are so hard and I have the munchies. We are going to the gym today and are going to make sure we make proper choices. Oh I say we because Becca is eating properly also, just not fat smash.
I will be successful this Saturday.I will NOT eat anything I shouldn't.
I will need a MIRACLE.......Help me lord.
I will be successful this Saturday.I will NOT eat anything I shouldn't.
I will need a MIRACLE.......Help me lord.
Salty Pickle a.k.a. Lee
Friday ended up being a rest day which means I've got to haul ass on Saturday and Sunday to get my full cardio, weight, and strength exercise sessions in for the week. I screwed around early on and if I'm not careful, I will come up short. I just can't have that.
| Fat(g) | Carbs(g) | Fiber(g) | Net C(g) | Prot(g) | KCals |
| 92.93 | 63.81 | 51.5 | 12.35 | 130.83 | 1554 |
Callories, carbs, ketogenic fat range of 54% are all on target so inspite of my dependence on protein bars I will land right where I need to be nutritionally. One down side is my liquids. I was a pint short at 64oz vs my usual 80oz.
Food is usually the harder part. Now to get my workouts all caught up. The hard and the less difficult have reversed this weak. I won't say the easy because for me it is never easy. Hopefully tomorrow's report for today will have me all caught up.
LEE
on 1/21/12 12:48 pm
on 1/21/12 12:48 pm
It is 8:46pm and I have had a wonderfully successful day. I ate right, I worked out like a maniac and i'm just feeling really good right now. I just have to make it through these next few hours before I go to bed. If I can make it without any more snacks I will be GOLDEN.
YYYYAAAYYYY ME !!!
YYYYAAAYYYY ME !!!
Salty Pickle a.k.a. Lee
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