HOLD MY FEET TO THE FIRE! ACCOUNTABILITY - HOW WELL HAVE YOU STARTED THE...
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE: Did you bull**** through the weekend or did you stick with your program? If you slipped did you get right back on it?
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 lowerd body fat. That is how we will stay physically fit.
BUT... we do need objective measures. Pounds, inches, resting heart rate are concrete proof that something is happening. The scale can't tell you why it do like it do. Combine the scale with your behavior and you have a pretty good idea of what's what. Add in your measurements and you know if change is happening just not on the scale. Check your resting heart rate and you might just notice changes in your fitness level too.
So what is your score over the last week? Losers are winners. Gainers are losers. A draw? Well some of us are maintaining and few will post a loss each and every week. The body has to adjust to changes. Of course most of us will experience at least one true dreaded stall.
Make this week a good one. Think about what went well and what was not so nice recently. Consider what works for you and what is counter productive. Make a plan. Work your program.
...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: Did you bull**** through the weekend or did you stick with your program? If you slipped did you get right back on it?
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 lowerd body fat. That is how we will stay physically fit.
BUT... we do need objective measures. Pounds, inches, resting heart rate are concrete proof that something is happening. The scale can't tell you why it do like it do. Combine the scale with your behavior and you have a pretty good idea of what's what. Add in your measurements and you know if change is happening just not on the scale. Check your resting heart rate and you might just notice changes in your fitness level too.
So what is your score over the last week? Losers are winners. Gainers are losers. A draw? Well some of us are maintaining and few will post a loss each and every week. The body has to adjust to changes. Of course most of us will experience at least one true dreaded stall.
Make this week a good one. Think about what went well and what was not so nice recently. Consider what works for you and what is counter productive. Make a plan. Work your program.
...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've been too busy doing what I have to do to get to what I want to do. Already its midweek and I've yet to read accountability weekend.
Anyhoo, in my remaining minute or so online I say my best objective measure is clothes. I measure them to ensure not to be fooled by vanity sizes. Then I am a scale ***** as I like to call myself and slave to the tape measure and body fat percentage calculations. I'm a numbers person no doubt!
My weight is solidly in the 140's but still 10 lbs too high and a few pounds over the normal bmi mark. I'm still living on air popped popcorn but my protein taret is consistently being met again. I'm carrying some extra water weight but its hard to get my water down where it should be. I'm probably the only wls person ever to be told to stop sipping.
I will drop this ten or please God, make it fifteen!
Anyhoo, in my remaining minute or so online I say my best objective measure is clothes. I measure them to ensure not to be fooled by vanity sizes. Then I am a scale ***** as I like to call myself and slave to the tape measure and body fat percentage calculations. I'm a numbers person no doubt!
My weight is solidly in the 140's but still 10 lbs too high and a few pounds over the normal bmi mark. I'm still living on air popped popcorn but my protein taret is consistently being met again. I'm carrying some extra water weight but its hard to get my water down where it should be. I'm probably the only wls person ever to be told to stop sipping.
I will drop this ten or please God, make it fifteen!
That's funny that you mentioned measurements my mother just suggested that to me yesterday since my weight isn't moving and no I'm not complaining lol but my clothes are fitting lose.
I have to say I been focused on protein and water intake that I forgot all about my cal intake...I had this same problem before I had surgery I forgot all about it. I need to be more active with my fitness pal.
As far as exercising I kick ass..I beefed up my workout and I try to much myself a little harder each day. I'm so proud of myself and my sore muscle lol
Welcome back we miss you:)
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