HOLD MY FEET TO THE FIRE! ACCOUNTABILITY MONDAY
ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES
TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:
WIN! You are a loser over the past week
LOOSE! You are a gainer over the past week
DRAW! No loss no gain over the past week. Is it a frustrating slow down in your wl? Or, perhaps its an infuriating stall? Or, is this mainting and holding steady, no problem?
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:
WIN! You are a loser over the past week
LOOSE! You are a gainer over the past week
DRAW! No loss no gain over the past week. Is it a frustrating slow down in your wl? Or, perhaps its an infuriating stall? Or, is this mainting and holding steady, no problem?
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.
There have been good and bad days but it is consistency that pays in the long run. Time to get back to a consistent reoutine now that life is calming down. I need normal to think clearly and stay focused otherwise I am a total scatter brain.
Recently its been lots of air poped popcorn as my carbs but it is time to getback to low carb once again. The inches are down. I'll be on the scale later today. I know where I want to be. The struggle cotinues so its a move to Atkins induction level carbs. No more popcorn. No more sf drink mixes. Carbs under 20g.
C ome August I've got to weigh in at my wls and endocrinology follow ups and I want to be well into the "normal" bmi range mid day and fully dressed. We know how to do it. We have the tools. Now I have to get it done. No mercy and no excusess.
Recently its been lots of air poped popcorn as my carbs but it is time to getback to low carb once again. The inches are down. I'll be on the scale later today. I know where I want to be. The struggle cotinues so its a move to Atkins induction level carbs. No more popcorn. No more sf drink mixes. Carbs under 20g.
C ome August I've got to weigh in at my wls and endocrinology follow ups and I want to be well into the "normal" bmi range mid day and fully dressed. We know how to do it. We have the tools. Now I have to get it done. No mercy and no excusess.
Monday's gone its now Tuesday and my plan for the week is in play. Back to low carb wl mode. I've brougth the calories down for a couple of weeks. Now I need to adjust upward to keep my metabolism from slowing down even further.
I'm going to miss the air popped popcorn but I have to do what needs doing. While I am sick of constantly fighting for the 130's I knowwhat will happen if I ever stop. Failure is not an option.
Todays menu: Beef, fish, eggs, olivie oil, coconut milk non dairy beverage, and a little veg. Net carbs less than 20g and of course vits and water.
I'm going to miss the air popped popcorn but I have to do what needs doing. While I am sick of constantly fighting for the 130's I knowwhat will happen if I ever stop. Failure is not an option.
Todays menu: Beef, fish, eggs, olivie oil, coconut milk non dairy beverage, and a little veg. Net carbs less than 20g and of course vits and water.
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