HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MID-WEEK EDITION

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

Its Wednesday, hump day for the work week.  Day three for the calendar week.  Tomorrow puts us smack in the middle of he week for us Monday equals day one folks. 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: 
-  How have you begun this week:  good, bad, or indifferent? 
-  How will you continue this week: on track or other?
   -  Is your behavior supporting your goals and objectives?  If not, what are you doing about it?
   -  Are you waiting for some imaginary "moment in time" to get your act together?  If so, why?  That time never showed up in the past so now you are here.  What makes you think the magic moment it is comming now?  What makes you think you have to do this in order to do that etc?
-  Are you committed?  Perfection, perhaps not.  The question is have you made an honest commitment to self to make this a productive 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/

Protein bars and not enough real food.  Still, calories are well under control and protein is adequate.  I've kept fats above 50%, but I really need to raise that number.  Net carbs are pretty good but the protein bars and sugar alcohols have total carbs over the top. 

I have to get off the sweets even if they are sugar free, low carb, and contain protein.  Good quality protein from food is best.  Lean meats, eggs, etc along with good fats should be my dietary focus.  That's where I'm headed for the rest of the week. 

I'm on track.

My protein i****ting around 90+ for every day this week.

I'm getting in a minimum of 64oz of water.  (I finally worked this one out by buying a container that holds a little over 70oz..  I fill it daily and dont stop til its empty).

I like calorie cycling.  It give me a couple of built in 'cheat' days each week, so I have something to look forward to.  I give myself more calories on the days that I add conditioning/strength training to my usual cardio workout.

The good news is that the scale is moving again.  I weighed myself on Sunday and then 'promised' myself that I wouldnt weigh in again until the following Sunday.  I made it to this morning, but I'm am down a pound.

Going forward, it is my goal to NOT weigh myself daily while I'm in weight loss mode.
I can handle daily weigh-ins in the maintenance phase, since I am tracking for upward trends over time moreso than a solid number.  But when I'm looking for a specicif number, the fluctuations from day to day drive me insane.

Protein and water.  That's the ticket.  Keep on doing it.