HOLD MY FEET TO THE FIRE! ACCOUNTABILITY WEEKEND READY EDITION
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: Do weekends become a clusterfkcu where your plan is concerned?
Do you take a good week and mess it up on the weekend? Or perhaps you take a bad week and use the weekend as an excuse to wait till Monday to improve.
Well guess what people! These two days are 28.5% of your week. You get 52 of these weekends each year. These two days are 104 days of your 365 day year.
What do you think happens when you behave poorly over 25% of the time? What the hell folks, its only the weekend.
...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: Do weekends become a clusterfkcu where your plan is concerned?
Do you take a good week and mess it up on the weekend? Or perhaps you take a bad week and use the weekend as an excuse to wait till Monday to improve.
Well guess what people! These two days are 28.5% of your week. You get 52 of these weekends each year. These two days are 104 days of your 365 day year.
What do you think happens when you behave poorly over 25% of the time? What the hell folks, its only the weekend.
...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 weekend changes things for many of us. We are creatures of habit and when the schedule changes everything else gets skewed.
Get a bigger purse or fill your glove compartment with non perishables and a good quality protein shake. This way you fuel the body throughout the day. Running on empty slows metabolism and therefore weight loss. For many of us it contributed t our weight gain inn the first place.
It was easy to do once I just started doing it. Make emergency food a habit now. Post op you will always be prepared if there is nothing wls friendly available.
Get a bigger purse or fill your glove compartment with non perishables and a good quality protein shake. This way you fuel the body throughout the day. Running on empty slows metabolism and therefore weight loss. For many of us it contributed t our weight gain inn the first place.
It was easy to do once I just started doing it. Make emergency food a habit now. Post op you will always be prepared if there is nothing wls friendly available.
Ok, so two weekends in a row I ate like a fool. Extended weekends I must confess. Not this week. I danced to the music so now I've got to pay the piper.
My goal is to always keep my calorie count within a given range. For me that is maintenance of 130-135 lbs. If there is a God and he does not hate me I will eventually get there. When I do I will already know how to eat for maintenance.
Two weeks of clusterfkcu's. I will not make it three. Do the math and you understand why. Just 100 extra calories two days a week is over four pounds gained in a year; forty pounds in ten years. My "ideal" weight is forty one pounds lower than the obesity mark.
Do your math for yourself. An extra banana and an extra apple on the weekends can result in obesity in ten years. All this work, gone for nothing. Destroyed over two healthy snacks. For me, not gonna happen.
My goal is to always keep my calorie count within a given range. For me that is maintenance of 130-135 lbs. If there is a God and he does not hate me I will eventually get there. When I do I will already know how to eat for maintenance.
Two weeks of clusterfkcu's. I will not make it three. Do the math and you understand why. Just 100 extra calories two days a week is over four pounds gained in a year; forty pounds in ten years. My "ideal" weight is forty one pounds lower than the obesity mark.
Do your math for yourself. An extra banana and an extra apple on the weekends can result in obesity in ten years. All this work, gone for nothing. Destroyed over two healthy snacks. For me, not gonna happen.
Saturday is comming to a close. While my eating was less than perfect I hav not eaten like a fool. I am well behind on loging my food but I have been keeping a list for each day so I can get caught up during the week.
I'm fairly certain that my protein is ok if not as high as I would like. I did however have too many carbs and sodium in the form of pretzels and too much of my protein came from peanut butter. High calorie and low fullness factor. Still, overall my calories should be fine..
The one downfall is water. Time to sip sip sip. i have catching up to do. The night is still young enough for me to make up for lost time.
I'm fairly certain that my protein is ok if not as high as I would like. I did however have too many carbs and sodium in the form of pretzels and too much of my protein came from peanut butter. High calorie and low fullness factor. Still, overall my calories should be fine..
The one downfall is water. Time to sip sip sip. i have catching up to do. The night is still young enough for me to make up for lost time.
Blu-Diva 
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