HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

Its a night time post today.  

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE  

Weekend:  Good?  Bad?  Indifferent?  Where do you stand?  Diet, exercise, water, vitamins, and meds? 

After giving some thought to the recent past, give some thought to the present and the near future.  Perfection is not required.  An honest concerted effort is required. 

- What will your basic exercise plan be?
- What will you do to make this a positive day?
- Condiser ending each day by asking yourself how well you performed against your plan. 

  ...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've been eating like a fool two weekends in a row.  Last week it was peanuts as my primary nutrition.  This week it was junk food.  No resulting weight gain.  I know how to offset.  It is the principle involved. 

A big part of wl is eating well.   Making good nutriion a habit is the goal not just weighing less.  Regardless of weight, its no good letting myself create bad habits.  These just lead to more bad habits.   Besides, I still have twenty to loose.  Time to gt bck on it.   

I'm not going to toot my own horn, but I am. I worked out, ate my small meal which is kinda hard on the weekends for me since I'm on the go and hardly at home. I boosted my water intake. Sad thing is my weight is still the same, even with the increase of exercise. 
 
All in all I'm going to keep at it and hopefully I start losing again.

Toot that damded horn of yours.  You won't see a drop every day, not even post op.  So long as it keeps comming off a little each week.  Jest keep at it.  Even slow losers eventually will loose. 

best thing i did this year was get infusions and buy a monthly vitamin organizer ( i know woo hoo) but i find it a lot easier and i leave a couple of cases at work, vits are so important and i still hear stories of people not taking them or not taking enough not worth the problems that come from not taking them in my case, find myself going to the dr more, i guess the money i was spending on food i spend on co-pays, still working on my ankle hope to get back to boxing by the summer, notice my urge to eat sweets and carbs is slowing going away could be because my iron is getting better, not sure but happy, need to get to onderland!hope everybody keeps pushing on, summer is coming!

I just sent my doc an email about infusions or shots.  We must keep pushing it.  Sometimes that means changing the way we push.  Smart move!