HOLD MY FEET TO THE FIRE! ACCOUNTABILITY - HOW WELL HAVE PLANNED FOR THE...
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
New week. Review and assess prior week. Make a plan. Follow through.
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
Have you given this any thought? Where did you plan to be this week and did you make your goal? Where do you want to be next week and how are you going to get ther?
Newbies, this is the golden opportunity for most to drop as much fat as possible as easily as you ever will. Don't waste yur honeymoon period because it seems easy for the moment. Develop the good habits you need for life time maintenance today.
Vets maintaining or reloosing some weight gain: You know what yu need to do. Get to doing it.
Pre ops and never gonna be ops: Make a plan and stay on plan. Be as dedicated as if you have had wls. It is harder for you without the advantage of a working tool but do not give up trying.
Everyone: Screw ups & clusterfkcu's happen. Put it aside and get back on plan immediately. Skip the self flagellation and move on. Mistakes are not excuses for making a day of mistakes or worse.
...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/
New week. Review and assess prior week. Make a plan. Follow through.
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
Have you given this any thought? Where did you plan to be this week and did you make your goal? Where do you want to be next week and how are you going to get ther?
Newbies, this is the golden opportunity for most to drop as much fat as possible as easily as you ever will. Don't waste yur honeymoon period because it seems easy for the moment. Develop the good habits you need for life time maintenance today.
Vets maintaining or reloosing some weight gain: You know what yu need to do. Get to doing it.
Pre ops and never gonna be ops: Make a plan and stay on plan. Be as dedicated as if you have had wls. It is harder for you without the advantage of a working tool but do not give up trying.
Everyone: Screw ups & clusterfkcu's happen. Put it aside and get back on plan immediately. Skip the self flagellation and move on. Mistakes are not excuses for making a day of mistakes or worse.
...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 spent the latter part of last week eating like a fool. Just enough protein filled in with total crap. I've kept a detailed list of my food but a lot of time was in the world of no online access. I have to enter it all in.
My expectations: Reasonable calories, bare minimum protein, way too many carbs, way too little nutrition.
Time to pay the piper. Its a detox day with protein smoothies, no sugar added, no salt added, so starch other than dietary fiber. A few days of liquids is the best way to get myself back on track. Loads of fiber will cleanse the garbage foods from my system.
A few years out you can get away with more liberal periods but you must adjust for them. I know the calorie and carb level I can tolerate. Outside of those parameters I have to pay it forward or pay it back. Its pay back time today.
My expectations: Reasonable calories, bare minimum protein, way too many carbs, way too little nutrition.
Time to pay the piper. Its a detox day with protein smoothies, no sugar added, no salt added, so starch other than dietary fiber. A few days of liquids is the best way to get myself back on track. Loads of fiber will cleanse the garbage foods from my system.
A few years out you can get away with more liberal periods but you must adjust for them. I know the calorie and carb level I can tolerate. Outside of those parameters I have to pay it forward or pay it back. Its pay back time today.
As a newbie, I'm just learning what Mrs. Hunnicut (my pouch), likes and dislikes. I'm also having a hard time WANTING to eat. So I just take it one day at a time. Mrs. Hunni will let me know when she's being neglected because the nausea will hit me fast and hard. It's a learning process.
I vowed on the RNY board to walk 10k per weeks and exercise 5 times a day so I'm holding myself to that. I did the Jillian Michael's 30 day Shred this AM and my arms still hurt! Jillian knows she is no joke! I just hope I don't lose my exercise momentum as the weight comes off. I really love that I now enjoy being a little sore after working out, and I enjoy feeling tired after walking 3 miles. It's crazy because post -op the furthest I walked was to the car and around the stores
.
Well let me go try to force in these 2 ozs of protein before I end up slowing down my metabolism.
To all the Vets: When did you stop drinking protein shakes?
I vowed on the RNY board to walk 10k per weeks and exercise 5 times a day so I'm holding myself to that. I did the Jillian Michael's 30 day Shred this AM and my arms still hurt! Jillian knows she is no joke! I just hope I don't lose my exercise momentum as the weight comes off. I really love that I now enjoy being a little sore after working out, and I enjoy feeling tired after walking 3 miles. It's crazy because post -op the furthest I walked was to the car and around the stores
.Well let me go try to force in these 2 ozs of protein before I end up slowing down my metabolism.
To all the Vets: When did you stop drinking protein shakes?
- Shaw
I'm making myself accountable this week by following all Dr. orders making sure I getting my protein, vitamins, and water in. I what to start out on a good food and I hope it stays that way.
I can't wait to get back to exercising before I made is a routine and it become apart of me:( 5 weeks seems like a long time from now.
I can't wait to get back to exercising before I made is a routine and it become apart of me:( 5 weeks seems like a long time from now.
Today going well. Did eat a pkg of peanutbutter crackers that was not on the list. So far its been chicken salad w/crackers, peach carbmaster yogurt, a few handfulls of popcorn. Not sure about dinner but DH cooked a boston butt so I might heat some of it up and have a better protein day. I will make corrections with things change. Gotta get my water in as I've only had 32oz of powerade zero and 16oz coffee.
Take care and have a smart choice day.
Z
With 
I will succeed.
HW: 280 - LW: 190 - GW - 180
Unfilled 8/15/11 - WT: 209
1st Fill 11/29/11 - WT: 215.5 - 3cc
2/20/12 - New Goal - Get n Onederland
2nd Fill 4/26/12 - WT: 224.0 - 3cc
Z
The whole truth, I'm going in next week and the only thing I think I can do is get mentally prepared for this great journey. I am also getting that drink down on timing. There is no more excuses now.
Surgery date May 7 / 2012
Highest 312 lbs - Pre Op 297lbs - now 199 lbs
I know now that my location was never my destination.
Blu-Diva 
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