HOLD MY FEET TO THE FIRE! ACCOUNTABILITY TUESDAY

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE  

What is your plan for the week?  Have you thought about where you were last week and where you want to be next week?  Do you need to make any changes in order to progress? 

What will your basic food plan be?  

What will your basic exercise plan be?

How accountable will you be for your food intake, liquids, exercise, supplements etc?  What will you do to ensure you have a good week?

  ...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/

Did good yesterday.  Protein over 100g and net carbs under 20g.  I also made up for last weeks 180 calorie overage with cals to spare. 

Today I'm feeling like myself again so its back to exercising.  I have yet to outline my plan for the week.  You bet it will be protein focused with exercise to tolerance.  Must burn the fat.  I'm going for the purple.  That is, as soon as I use up the fresh veg I have in the house.  Waste not want not.  (What in hell does that mean anyway?  If you waste it its because you don't want it right?  Or, is it that you do not want to waste even what you don't want?  We'd starve if dependent on me for food for thought.  )

My food intake for Tuesday:

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

Breakfast 2 - 07:45am
1 SlimFast Strawberry 3-2-1 shake
1 glass herbal tea 

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

Lunch - 2pm
1 Carls Jr Original Grilled Chicken Salad with LF Balsamic Vinegrette dressing

Snack 2 - 3:30pm
1 apple
2 Tbsp peanut butter

Dinner - 6:30pm
1.5c Chunky Soup Chicken and Sausage Gumbo

Snack 3 - 8:00pm
1 apple
2 Tbsp peanut butter


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


Totals for the day: 
Calories:     1470
Fat:                 135g
Net Carbs:    169g
Protein:           66g
Water:            6 glasses

I got in more protein and a little less carbs.   I also increase water by 2 glasses by drinking herbal tea.  I'm inching that protein and water intake up.  I'm still doing battle with those carbs...but the war isnt lost yet! 

You know you need to bring the protein up.  Being so far out you also know its the dense protein like meats and water that keep you sated.  Some atkins daybreak bars have a few with 150 cal oy less, 10g prot, 5g or less net carbs.  They may be worth a try.  I use them as a sweet treat that keps the net carbs down too. 

I learned this from vets like you.  You know you can do this.