HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE  

How does your weight this week compare to your weight last week?   Favorable or unfavorable? 

What did you eat yesterday?  How did it compare to the way you should have eaten?  What will you eat today?

Did you participate in any dedicated workout activity yesterday?   Will you dedicate time to exercise today?

How accountable have are you been  for your food intake, liquids, exercise, supplements etc?  What will you do to ensure you have it right today?

  ...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/

I was 180 calories over for the week.  It does not sound like much but do that every week and its 2.67 lbs gained for the year.  In ten years its 26.7 lbs.  In twenty years I'll be a fat old lady. 

I was good until last night when I indulged in a little pity party.  All good healthy protein but it took me from under for the week to over.  Even that extra chicken and fish can turn out not to be in your best interest. 

I felt like total crap 80% of the week and gave in to sulking.  My workout plan had to be put off and I really need to push for weight loss.  Without exercise it won't happen ever. 

Now in the light of day I'm obsessing over my folly wishing I went for the lettuce and zero calorie dressing instead.  How sick is that.  Rather than focus on not engaging in compulsive overeating I am focused on how I should have done it extra low cal. 

Yes I am a twisted thinker in many ways.  Gotta work on that. 

I'm confused by my weight last week its fluxuate between 2 to 3 pound. Not sure what I did or didn't do, but I'll live with it.

Yesterday I ate light turkey bacon with boiled egg, salad, protein shake and salad and baked fish. today will be alone the line

Yesterday was a beautiful day I walked 1.5 miles in the park the down side of it the pollen count was high and my nose got to burning. I might try that again today cause it felt so good.

Now, about those vitamins I had a blood test done last week and iron and calcuim deficiency so I'm going to see what the NUT say about that.

Could be water weight or just tom fluctuations.  Not something to worry about.  It nrmally goes down and continues to decline as long as you stay on program. 

Now is the time to start taking your vits and increasing the protein.  This will get you in the best condition for healing after surgery.  My doc has patients on daily supplements along with a protein shake upon approval.  My surgery was on Monday and I was out dancing on Friday.  Worked for me!   

Hi All,
Got some good coupons for protein bars so for the next week I'm going to try using the protein bars before vacation along with implementing some fruits and vegetables.  In a few days I'll know if this program agrees with me.  I also have committed to exercising daily at least ten minutes. 
Hope are bodies cooperate with our plans.
Z

  Yay for the exercise commitment.  Do what you gotta do to get the protein up there.  Many days the bars are the sweet treat that get me there.  

Hello everyone,
I had RNY about 10 years ago and am back once again to get control before my 35lbs regain gets out of control.  Monday (Feb 27) is Day One of my new start.

My food intake for Monday:

Breakfast 1 - 06:30am
1 hardboiled egg, large
1 glass water

Breakfast 2 - 07:45am
1 10oz Slimfast Chocolate 3-2-1 Shake  

Snack 1 - 11am
1 Peanut Butter Crunch bar (SlimFast)

Lunch - 2pm
2 apples, small
2 Tbsp peanut butter

Snack 2 - 3:30pm
4 Fig Newton cookies

Dinner - 6:30pm
Italian sausage with onions and peppers (no rice)


Excercise:
Stationary bike - 30 minutes total  (with 1 min 'spin' intervals every 10 minutes)


Totals for the day: 
Calories:     1235
Fat:                 46g
Net Carbs:  171g
Protein:          60g
Water:            4 glasses

How does your weight this week compare to your weight last week?   Favorable or unfavorable? 
Its day 1 for me, so its still the same as last week....unfavorable, lol.


What did you eat yesterday?  How did it compare to the way you should have eaten?  What will you eat today?
I definitely need to increase my protein and decrease my carbs.  I have always strugged with getting enough water as well, so that's also something for me to work on.


Did you participate in any dedicated workout activity yesterday?   Will you dedicate time to exercise today? 
I have tendonitis and am currently wearing a knee-high 'boot' brace.  My doc cleared me to use my stationary bike.  I clocked 30 minutes. 


How accountable have are you been  for your food intake, liquids, exercise, supplements etc?  What will you do to ensure you have it right today?
I have an app on my phone that helps me to track everything I eat/drink as well as excercise, water intake, etc.  It has a barcode scanner which is a lovely bonus.

Overall, not a horrible start, but I definitely see room for improvement.
I need to get my protein up (Unjury protein has been ordered!!) and increase my water intake.  I also need to decrease total carbs by at least 1/3 to 1/2.

Welcome to you.  Looks like you know what to do and how to do it.  Now to get yourself to be consistent about staying on point. 

Sorry about the leg but keep in mind that upper body moves can raise your heart rate and give you a good cardio workout as well as lower body moves.  You just need to be creative.  Check out wheelchair workouts or workouts for the elderly.  You are sure to find ideas to up the burn until you heal completely.