HOLD MY FEET TO THE FIRE! WEEKEND EDITION
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: Do you bull**** through the weekend then kick yourself on Monday morning?
This is not about the periodic weigh in. We are lifers on this program. That is how we will loose the fat. That is how we will maintain our lower body fat. That is how we will stay physically fit.
Think about what brought you here. Success will come one day at a time. Doing the right thing and staying on program is minute to minute some days. Consider each minute decision may have the potential to redirect your wl life plan for good or not. If you do not make the weekend a good one will you be kicking yourself because you missed an arbitrary weight goal or because you are heading backwards in life?
...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.
Stop doing what works and the result is what does not work. My protein average has been on the decline and carbs on the rise. Sodium and the resulting edema have been a major issue due to buying prepared processed foods. To my shame, I have been living mainly on air popped pop corn for a week now. Low protein & high carb. But, also low cal & sodium plus easy to fix, eat, and clean up afterward.
What helped me today was popping a dish of turkey wings and another of beef in the oven last night. I had plenty of dense protein already prepared. I'll add a few pork chops and some chicken to this so I'm easily fed over the coming week. I also have fish fillets in the freezer to defrost and cook quickly.
This is what I did as a newbie. I kept the fridge, freezer and pantry prepared. Cook and then freeze individual servings immediately. Reheat s-l-o-w-l-y. Voila, your choice of fresh meals in minutes. If I cook and serve from the fridge day after day it all becomes left overs. I did this for near three years but recently I broke the habit.
I finally had a respectable protein day by going back to doing what I know works. My 70g protein requirement was easily met and I hit my 100g preferred target as well. Calories are down at under 1250 however calorie control is not an issue these days. I am still working on the sodium and avoiding foods that can make the scale behave erratically. My eating remains sub par but carbs are under 100g and only a third of my calories came from processed foods today.
I've got to get the basics back under control. If I don't I may wind up with the weight loss and nutrition life plan out of control. There are countless ways to screw up for life. I have been heading towards malnutrition while controlling weight gain this week. That will not be my life.
What helped me today was popping a dish of turkey wings and another of beef in the oven last night. I had plenty of dense protein already prepared. I'll add a few pork chops and some chicken to this so I'm easily fed over the coming week. I also have fish fillets in the freezer to defrost and cook quickly.
This is what I did as a newbie. I kept the fridge, freezer and pantry prepared. Cook and then freeze individual servings immediately. Reheat s-l-o-w-l-y. Voila, your choice of fresh meals in minutes. If I cook and serve from the fridge day after day it all becomes left overs. I did this for near three years but recently I broke the habit.
I finally had a respectable protein day by going back to doing what I know works. My 70g protein requirement was easily met and I hit my 100g preferred target as well. Calories are down at under 1250 however calorie control is not an issue these days. I am still working on the sodium and avoiding foods that can make the scale behave erratically. My eating remains sub par but carbs are under 100g and only a third of my calories came from processed foods today.
I've got to get the basics back under control. If I don't I may wind up with the weight loss and nutrition life plan out of control. There are countless ways to screw up for life. I have been heading towards malnutrition while controlling weight gain this week. That will not be my life.
I'm just Gonna be 4 wks on the 7th and I'm good thing are stay down. Really I'm afraid to over eat and following the book to a "T". I'm trying new things to get the protein in. The walking is great, I'm slow and steady. But want more now. Also I still take in a lot of fluids, You know what it is too, I'm don't want to try something new. Sorry to be all over with my thoughts.
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 
Weekends jumble our schedules so we can easily fall off our wls routines. Idle time leads to old bad habits. Find an active hobby or some other something. Most of all, always have a meal with you. No mercy and no excuses. You have to ensure the right foods are available. Putting soap box away now, lol.
making meals in advance help alot!!!! and they save you money! i find that the meals they serve in the caf dont have enough protien for my needs and i find myself buying food all day. and of course if you ask for extra meat you are not going to get it for free. i wish i could keep a magic bullet on my desk. ( that would be too noisy) i dont like the hand shakers for protein, i like my protein with crushed ice, pushing my shake up to two a day.
Lord knows sometimes I can eat all day. I agree shakers don't mix well unless you are just adding a little protein to a beverage. As for buying food out, there is a lot of waste when you don't eat most carbs and check the ingredients.
Shakes are rare for me now but I carry some food most of the time. Sometimes a meal and sometimes a snack to keep me out of trouble. Its way to easy for me to grab an enormous bag of junk food and call it my food for the day.
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Shakes are rare for me now but I carry some food most of the time. Sometimes a meal and sometimes a snack to keep me out of trouble. Its way to easy for me to grab an enormous bag of junk food and call it my food for the day.
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