HOLD MY FEET TO THE FIRE! ACCOUNTABILITY SATURDAY UPDATE
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: What does Friday night do to your eating and exercise plan?
Are you still focused on weight loss?
Are you still focused on maintenance?
Are you still focused on physical activity?
Are you easily distracted from any of the above?
Are you prone to excuses to allow yourself just one digression or cheat?
Just remember we have fifty two of these weekends a year. That's a lot of time to create set backs. This diet is for life. Maintenance is for life.
Plan those weekend digressions into your week. This way you enjoy. This way you enjoy without damages and regrets.
...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.
I'm tired and extremely cranky today. There was not weigh in because I needed a mocha cafe au lait before I could even think of getting naked and in the shower. Two mocha cafe au laits that is. I like to weigh before eating and drinking except for early meds.
I look like winnie the pooh so those evil pickles still haunt me but I'm going to take half a diuretic and eliminate this water. Sadly, now that I know about the sodium there will be no more hot peppers unless I can find them in water like the roasted red peppers.
But I am rambling aimlessly now. Feet to the fire time.
I was sick yesterday so it was high cal, low activity slept for hours on end. I'll mark this as my workout day off. I still owe 30 minutes of cardio. For me this is the definition of a no exercise day. There must never be a day with zero dedicated activity.
I'm doing ok getting the fats over 60% although it is not easy. Now I need to take the carbs further down. I do not go into ketosis easily but I am trying. Even with yesterday's high cal day I'm right on point. I calorie cycle and my low days are plentiful so it was time.
Weekend plan:
65% fat daily plus protein needs
All vits and meds
1 hour cardio plus strength and abs spaced throughout the day
1/2 hour cardio to be made up
My week started on Sunday so I'd better get busy. I have today and tomorrow to getter done. Hopefully I will close this week less than ten pounds from my low.
I desperately want to be back to normal by early June. This is when I head to the gap or old navy for an annual pair of jeans, same size and confirmed with a tape measure to be sure they are not vanity sized up. I refuse to buy a larger size. That's how I work to maintain.
I look like winnie the pooh so those evil pickles still haunt me but I'm going to take half a diuretic and eliminate this water. Sadly, now that I know about the sodium there will be no more hot peppers unless I can find them in water like the roasted red peppers.
But I am rambling aimlessly now. Feet to the fire time.
I was sick yesterday so it was high cal, low activity slept for hours on end. I'll mark this as my workout day off. I still owe 30 minutes of cardio. For me this is the definition of a no exercise day. There must never be a day with zero dedicated activity.
I'm doing ok getting the fats over 60% although it is not easy. Now I need to take the carbs further down. I do not go into ketosis easily but I am trying. Even with yesterday's high cal day I'm right on point. I calorie cycle and my low days are plentiful so it was time.
Weekend plan:
65% fat daily plus protein needs
All vits and meds
1 hour cardio plus strength and abs spaced throughout the day
1/2 hour cardio to be made up
My week started on Sunday so I'd better get busy. I have today and tomorrow to getter done. Hopefully I will close this week less than ten pounds from my low.
I desperately want to be back to normal by early June. This is when I head to the gap or old navy for an annual pair of jeans, same size and confirmed with a tape measure to be sure they are not vanity sized up. I refuse to buy a larger size. That's how I work to maintain.
I'm focusing on losing weight and I feel this week has gone/is going well.
This has been my first week calorie cycling and it appears to be helping. I've also finally gotten my water up to 64+oz per day which also helps. Protein is at 90+ daily and my net carbs are always below 80 (closer to 50-60).
Going into the weekend, I have cardio scheduled daily with situps, pushups, dips, and squats every other day. Starting next week, I will be doing the sitps, etc on a daily basis. I will use lower reps per set on the 'off' days to make it my 'rest' day (for example 50 situps instead of 125 total).
The scale is moving again, which makes me happy. So far I've lost 2.2 pounds since Monday's weigh in..and I've got a few days left in this week (I count Monday as Day 1 to coincide with the start of the work week).
FYI:
I found an interesting recipe for zero carb flaxseed bread and I made it last night. The flavor is nutty and very slightly eggy, but I like it. I sliced the bread really thin, then cut each piece to half height, then put them back into the oven on warm to dry out and turn to crackers. Now I have zero carb crackers to go with my tuna and egg salad. The nutritional info on the bread (per 45g servings) is 125 calories, 6g fat, 5g carbs, 5g fiber (0 net carbs), and 6g protein.
This has been my first week calorie cycling and it appears to be helping. I've also finally gotten my water up to 64+oz per day which also helps. Protein is at 90+ daily and my net carbs are always below 80 (closer to 50-60).
Going into the weekend, I have cardio scheduled daily with situps, pushups, dips, and squats every other day. Starting next week, I will be doing the sitps, etc on a daily basis. I will use lower reps per set on the 'off' days to make it my 'rest' day (for example 50 situps instead of 125 total).
The scale is moving again, which makes me happy. So far I've lost 2.2 pounds since Monday's weigh in..and I've got a few days left in this week (I count Monday as Day 1 to coincide with the start of the work week).
FYI:
I found an interesting recipe for zero carb flaxseed bread and I made it last night. The flavor is nutty and very slightly eggy, but I like it. I sliced the bread really thin, then cut each piece to half height, then put them back into the oven on warm to dry out and turn to crackers. Now I have zero carb crackers to go with my tuna and egg salad. The nutritional info on the bread (per 45g servings) is 125 calories, 6g fat, 5g carbs, 5g fiber (0 net carbs), and 6g protein.
Getting back on track 10yrs later after a REGAIN of approx 35lbs
Surgery weight: 277lbs Goal/maintenance weight: 135lbs
Surgery weight: 277lbs Goal/maintenance weight: 135lbs
Keep it going. You're doing so well.
Flax is a great baking substitute along with unflavored protein powder to keep things low carb. Go back a week or so and I posted a very low carb muffin. There is a baked and a microwave version. I'm not certain that I posted the baked version here. If not, just let me know and I will.
Both versions are like a true muffin in texture. High protein, low carb and taste similar to a light bran muffin. I've done it both sweet and savory.
You should post your flax bread and cracker recipes. A lot of folks would appreciate them. Myself included.
Flax is a great baking substitute along with unflavored protein powder to keep things low carb. Go back a week or so and I posted a very low carb muffin. There is a baked and a microwave version. I'm not certain that I posted the baked version here. If not, just let me know and I will.
Both versions are like a true muffin in texture. High protein, low carb and taste similar to a light bran muffin. I've done it both sweet and savory.
You should post your flax bread and cracker recipes. A lot of folks would appreciate them. Myself included.
Thanks! I'm starting to feel the effects of all those dips and squats, etc. My body is looking a little tighter and my clothing fits a bit better.
I am definitely going to have to look for the muffin recipe as I love bran muffins! Is it posted under one of the accountability posts or as its own topic? EDIT: I found the recipe. Can you share the directions for the baked version? Is it the standard 350 degrees for X minutes til done?
I posted the zero carb bread recipe a few minutes ago.
As for my continued weight loss journey
I am definitely going to have to look for the muffin recipe as I love bran muffins! Is it posted under one of the accountability posts or as its own topic? EDIT: I found the recipe. Can you share the directions for the baked version? Is it the standard 350 degrees for X minutes til done?
I posted the zero carb bread recipe a few minutes ago.
As for my continued weight loss journey
Getting back on track 10yrs later after a REGAIN of approx 35lbs
Surgery weight: 277lbs Goal/maintenance weight: 135lbs
Surgery weight: 277lbs Goal/maintenance weight: 135lbs
Are you still focused on weight loss? Yes and more than every now.
Are you still focused on maintenance? focused as focused get
Are you still focused on physical activity? Love working out on the Friday night keeps my mind off of hanging out and drinking with friends.
Are you easily distracted from any of the above? Not at all I think I'm more focused on my goal at hand since I have free time on my hands
Are you prone to excuses to allow yourself just one digression or cheat? Naw I think I'm full force and concentrated more than ever.
Are you still focused on maintenance? focused as focused get
Are you still focused on physical activity? Love working out on the Friday night keeps my mind off of hanging out and drinking with friends.
Are you easily distracted from any of the above? Not at all I think I'm more focused on my goal at hand since I have free time on my hands
Are you prone to excuses to allow yourself just one digression or cheat? Naw I think I'm full force and concentrated more than ever.
My Friday went well. Protein, water, vits & meds, calories, etc all right where they should be. Plus, I hit that 65% fat mark I've been pushing for. I need ketogenic eating to loose and surpress steroid weight gain.
My treat was two bags of peanuts for dinner. You read that right. The 1 5/8 oz grab at the gas station variety. Fat 23g, net carbs 5g, protein 11g, cals 290. This is how I made my fat percentage.
I did not have a big appetite for dinner but I was really craving some junk food. After doing all the meal/ snack combinations to get me through the day, I realized the snack I wanted would do it and in a double dose too. I had my hot and spicey peanuts and was a very happy camper.
Sometimes the wrong foods and/or the wrong portions are the right move. You must be careful to know the difference. Don't try fooling yourself. You will find you out, lol.
My treat was two bags of peanuts for dinner. You read that right. The 1 5/8 oz grab at the gas station variety. Fat 23g, net carbs 5g, protein 11g, cals 290. This is how I made my fat percentage.
I did not have a big appetite for dinner but I was really craving some junk food. After doing all the meal/ snack combinations to get me through the day, I realized the snack I wanted would do it and in a double dose too. I had my hot and spicey peanuts and was a very happy camper.
Sometimes the wrong foods and/or the wrong portions are the right move. You must be careful to know the difference. Don't try fooling yourself. You will find you out, lol.
Most Active
Recent Topics
