HOLD MY FEET TO THE FIRE! ACCOUNTABILITY FRIDAY
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
Forgive me for the last two day folks. Sometimes things just get a bit fkcu'd up.
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE
How do you react when life throws you a curve? What takes priority? What goes on the back burner? Is your commitment to self improvement among the back burner items?
Even if you are not prone to emotional eating you may find yourself missing your mark when stress is high. One more reason to have a plan. Plans are flexable and can be adjusted as needed just as you would to juggle your daily schedule or household budget.
Proper eating, the basic rules, exercise, etc do not have to become back burner items. Stay committed. If you stray shake it off and immediately go right back to doing right.
For today:
What will your basic food plan be?
What will your basic exercise plan be?
What will you do to make this a positive day?
...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/
Forgive me for the last two day folks. Sometimes things just get a bit fkcu'd up.
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE
How do you react when life throws you a curve? What takes priority? What goes on the back burner? Is your commitment to self improvement among the back burner items?
Even if you are not prone to emotional eating you may find yourself missing your mark when stress is high. One more reason to have a plan. Plans are flexable and can be adjusted as needed just as you would to juggle your daily schedule or household budget.
Proper eating, the basic rules, exercise, etc do not have to become back burner items. Stay committed. If you stray shake it off and immediately go right back to doing right.
For today:
What will your basic food plan be?
What will your basic exercise plan be?
What will you do to make this a positive day?
...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.
The good: Got my fat percentage up over the last couple of days while keeping protein well over 100g and net carbs respectable.
The bad: One day I was short a pint on fluids. Not a good thing with protein so high. I also ran out of calcium and vitamin d3.
The ugly: Most of my calories came from peanuts making my count gynormous for the past two days. That means cutting back over the next three days so my week is within plan.
I was too disgusted Thursday's weigh in. Nothing is moving as usual but I also have not been pushing for wl. I am amazed at how the results are the same if I cut seriously calories or go slightly over for the week. WTF!
The bad: One day I was short a pint on fluids. Not a good thing with protein so high. I also ran out of calcium and vitamin d3.
The ugly: Most of my calories came from peanuts making my count gynormous for the past two days. That means cutting back over the next three days so my week is within plan.
I was too disgusted Thursday's weigh in. Nothing is moving as usual but I also have not been pushing for wl. I am amazed at how the results are the same if I cut seriously calories or go slightly over for the week. WTF!
I took your advice and stepped up my protein this week and water intake, also I got me some Calcium 600 with D Caltrate...recommended to take 3x's by my surgeon nurse and they also put in on once a week vitamin d 50000 units for nine weeks.
I been sampling different protein drinks and came across Magnifico Mocha (Pro Joe) which isn't to bad at all. Just wanted to share its hard finding a good variety of protein shake.
I been sampling different protein drinks and came across Magnifico Mocha (Pro Joe) which isn't to bad at all. Just wanted to share its hard finding a good variety of protein shake.
I hope you meant calcium citrate the form of calcium and not caltrate the brand name. Its not as big and issue for vsg but the former is better used by the body.
Protein is really individual. My daughter won't use powders except for one brand. Following her vbg we bought all kinds of rtd cans. In the end she like spirulina which is a variety of proteins mixed together and comes sweetened and unsweetened. I on the other hand use only 100% egg protein except for unflavored whey for lc baking. DD and I don't touch each other's protein. The occaisional atkins vanilla is the only thing we have in common but that is rare.
Flavor, texture, source are all important factors. Down the line when you will start wanting a treat here and there you will find protein bars vary by taste as well.
Protein is really individual. My daughter won't use powders except for one brand. Following her vbg we bought all kinds of rtd cans. In the end she like spirulina which is a variety of proteins mixed together and comes sweetened and unsweetened. I on the other hand use only 100% egg protein except for unflavored whey for lc baking. DD and I don't touch each other's protein. The occaisional atkins vanilla is the only thing we have in common but that is rare.
Flavor, texture, source are all important factors. Down the line when you will start wanting a treat here and there you will find protein bars vary by taste as well.
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