HOLD MY FEET TO THE FIRE! ACCOUNTABILITY CHECK IN TIME

ACCOUNTABILITY MISSION: NO MERCY AND NO EXCUSES 

Hey my BAF People !  Remember me?  I've been off line for several months but perhaps things are returning to the norm or as normal as it gets for me anyway.  If you have been around awhile then you know what comes next. 

TELL THE WHOLE TRUTH AND BE ACCOUNTABLE:  Are you genuinely working your plan?  Surgery of any type or with non surgical weight loss, we all have a plan of action and expectations of results.  Lifestyle change, diet plan, or whatever you name it, have you been doing what you should?   Are you feigning the motions and kidding yourself about lagging results?  Perhaps you just don't give a damn at the moment and have not even tried lately.  Or is it that you at last want to re commit?  Some may even be doing things correctly yet not seeing the expected results because sometimes that weight management happens. 

Still, we must remain determined or we fail to progress and may even regress.  Having a program and working it is the only option.  That includes how you approach food, exercise, supplements, the rules of your particular game, and addressing any food related dysfunctional behavior.  Behavior such as binge eating and compulsive over eating; as well as calorie control with poor nutrition; and dozens of other conditions. (My last post was a discussion of eating disorders and obesity cut and pasted from various sources http://www.obesityhelp.com/forums/black_american/4599700/HOLD-MY-FEET-TO-THE-FIRE-ACCOUNTABILITY-2013-WEEK-THREE/)

You know what to do.  If you don't, you know how to do the research.  Use the resources of your weight loss health care team.  This is what you pay them for.  Be truthful.  Without your honesty they cannot provide proper guidance.  If what you are being prescribed is not working within a reasonable time frame then it may be time to try something else. 

If you want success act on it now and make it happen.  We are not the get into shape for the Summer set.  We are the healthy body for a healthy life set.  Lets do this.   

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/wp-content/uploads/2010/12/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/

Exercise when you "cant" exercise : http://www.sitandbefit.org/products_store

Sit and Be Fit is committed to improving the quality of life of older adults and physically limited individuals through safe, effective exercises that are available through television, videos, personal appearances, classes, seminars, books, and the Internet. Sit and Be Fit actively promotes functional fitness, healing, and independence, and is an effective resource for professionals in aging and fitness  

Yes folks, I've been off the grid for a long time but I'm pulling myself together. 

I had been fighting a 20lb weight gain caused by factors beyond my control way back then.  The gap was narrowed to around 10lbs.  Then I spent the Winter acting the fool and through every fault of my own I struggle to loose the full 20lbs again.  I'm lower than I was but I should have been "there" long ago. 

At the moment I am long overdue for a follow up with my surgeon on my upper gi.  There may be some pouch issues there but hopefully nothing requiring invasive intervention (fingers crossed).  Follow up is for life so I'd better get this taken care of asap. 

No time to weep for my tight clothing, reduced muscle mass, or increased body fat percentage.  My plan is in place and I am working it from all angles.  Progress is slow but it is still progress.  I measure my body and my clothing.  My commitment to myself is to never buy bigger clothes.  To me this is the beginning of the end of life at a healthy weight. 

. 

YEAAAAAAA!!!!  I AM SOOO HAPPY.

I know you have been going through some stuff but man am I happy you are back.  I missed you Sooooooooooooooooo much!!!

Glad to be back too.  Time for us both to get slender and of course keep the lean muscle! 

Hi, I just asked about you! Glad to see you back!!!!!

Hey MsK!  I've never been away so long & hoping not again.  It may be slow but I do miss my BAF even if it is not what is was.  

Wow I haven't been on this forum (well I was on here a couple weeks ago looking for the protein train to post on Facebook).

Anyway good to see you around these parts!

Nice that folks still stop in to say hi.  That protein train post link is still here.  Hope you found it.  I'm not much into fb but I'll get there again some time.