Responsibility 199, what is it?

Responsibility 199 is a belief; I believe that to be healthy and to increase my longevity I need to weigh 199 pounds or less...
Responsibility 199 is a need; I need to reduce my weight, reduce my percentage of body fat, and the elevated threat of disease my present condition presents...
Responsibility 199 is a mission; I recognize that achieving 199 will be a challenge, perhaps the hardest I have ever undertaken...
Responsibility 199 is a commitment; I acknowledge that I must commit to action, commit to change, commit to myself and those I love to achieve this mission, to increase my longevity...
Responsibility 199 is ME.

Monday, January 3, 2011

Day 262 - Thinking A Bit Deeper

Do you Tweet? If so, connect with me there; I am Rspnsblty199 and love it for quick in & out health chat from my blackberry, itouch, etc. through out the day whenever hitting the blogs is not in the cards.

Monday! So happy it is Monday, the holiday break is over and days that include work are here again. Uh Huh I am, probably not a notion shared by many, but I am at my best when it comes to ME when not in holiday mode.

This is day-three of the new year, not that I am really counting. But I'll use the neatness of the new calendar for a mini-reflection of my most recent healthy living performance...

Saturday Jan 1, Consuming 1,900+ calories is more than I should consume when leading my life in a healthy manner. Even on days where I bust out some meaningful exercise 1,900+ is not likely to result in a day of weight loss. I performed no exercise this day however. I'd like to keep it closer to a range between 1,500 & 1,800 daily. Looking at the nutrient breakdown my days intake was 50% carbs and 25% each fat & protein. Ideally I will cut the carbs in half and replace those calories primarily with lean proteins.

Sunday Jan 2, I did exercise today giving the elliptical a furious thrashing after finally fixing the thing. Ok, it thrashed me; I just didn't feel like walking out in the cold today. A better eating day than yesterday... At 1,800 calories and carbs closer to 40%, just a bit better not allot. We'll take it though and onward we go to the next day where the opportunity exists to be even better.

Monday Jan 3, TBD...

Yesterday I received many great comments on my weigh-in post; Thank You all who chimed in with encouraging words and thoughts. I would like to give a shout out to contributor who set my mind to thinking a bit deeper about all of this than I was.

Christine played this role of mentor for me this day and if you did not read her comments then today is your lucky day as I am copy/pasting them here for you to ponder too...

Okay Patrick. Remember the weight loss fundamentals that I think maybe you lost track of:
1.) Exercise does not equal weight loss. You can't exercise your way down the scale. Exercise is good and you should keep doing it, but it won't make you skinny.
2.) Watch your "empty carbs." If you are going to eat carbs, make sure they are from a real plant, such as a baked potato. Bread is not a plant.
3.) Watch your sugar intake.
4.) Eat lots of protein. If you get hungry, EAT! But eat protein.
5.) Don't shy away from "healthy fats" like nuts, avocado, fish, cheese. Just eat them in small portions (after all, they are high in calories). Just supplement these items with high-protein foods.
6.) EAT! Don't starve yourself because the scale is being mean to you. Eat regularly, just eat small meals.
I know that sounds like a lot, but it's all basic, fundamental stuff that you already know. Just re-evaluate what you're doing and get back on track! You can do this!!

All good stuff there, all I've heard before and agree with; Thanks Christine! I admit to not always keeping the basics in the forefront of my mind and adhering to them, obviously I have not over the holidays.

Hmm, what would happen if I did? I KNOW, I would get to create a post like THIS ONE and share it with all of you!

If you didn't 'watch' that post I linked in the last paragraph you are doing yourself an injustice; please watch it. And when you have and come back here and tell me...
Where are the basics at in your mind today?

Responsibility 199 - Gotta Do It!!


  1. Basics on my mind today are stocking the fridge and pantry with fresh, nutritious food. :)

    I'm confused about some of C's points:

    ummm. .. wheat is a plant.

    exercise clearly speeds my downward trend on the scale.

  2. My basics never change; exercise early, be stronger than temptation, and don't over-think what fitness is -- it should be seamless.

  3. Laine, Christine has spoken about the point on exercises role in weight loss very well before. She touches on it in her post today:

    And for a detailed explanation this post says it best:

    Roy, "be stronger than temptation", I love that, perfect bumper sticker material!

  4. Always like reading you Patrick. I will go back & listen to the link post after some sleep...

    I am a person that sticks to the basics year round, holiday or not. I may plan to treat myself but I really never get off the mark on my exercising & eating healthy.. it works for me & has for lots & lots of years!

  5. Patrick, Just hit you up on Twitter! Sounds like you're doing great. :)

  6. I Twitter and I have you as a friend or whatever the term is. I do agree with Christine's points. #1 - I know exercise does help you burn calories, tone and feel great but it is not the end all, be all. Many of my friends have tried the "exercise only diet" and found themselves eating more because they thought they deserved it or they were just hungrier. It should be a combination of healthy eating and exercise. I exercise for my heart, but I don't count calories burnt. It's just a bonus. #3 - sugar intake - ding, ding, ding...empty carbs - no, no - complex carbs - yes, yes. #6 - EAT - I agree and especially for men. Of course you'll lose weight by starving yourself, but will you be able to sustain it and will you lose lean tissue, rather than fat making it more difficult to keep losing / maintain as you get closer to your goal? Of course there are exceptions to every "rule," but looking back when I did my very best I was working out (aerobically), lifting weights and eating healthily with the occasional treat. Gotta get back!

  7. My basics are - I have learned from you to be steady and straight. I have learned I will need to pace myself if I am going to make keep my weight within a Weight Window for life. I will need to go back through your posts to see how you have been. Hope all is well.

  8. I'm all about the basics today. Yesterday we went to the grocery and stocked up and good, healthy food. I brought all my food to work today so I wouldn't be tempted to buy something last minute. I'm hitting the gym for some cardio and weights this afternoon. Ideal day buddy!

  9. Basics-hmm...

    No sugar
    No crap carbs
    Take supplements
    Easy on the Tabasco
    Don't feel guilty about shortening exercise time-need to do less for less calories consumed

    That's it!

    Polar's Mom

  10. Thanks for the links Patrick. I intend to check them out. I realize that it can't be done by exercise alone, but am really curious to see her point.

  11. No potatoes for me please - Can I Haz Cheeze Burger?

  12. I would love to tweet..I'm so darned clueless on it though!

    Back to basics for me..whole, real food, plenty of water, and walking and using my eliptical.

    I would LOVE to be able to make a video like that! Thanks for that link as I missed it over the holidays.

  13. Wow Christime sounds like a smart gal! Those are pretty much my basics too. But the hard part is following them!

  14. I don't tweet, but maybe I will. Someday. Basics. Eat less, move more. That's it.

  15. My basics are the same as everyday: eat less, move more.

    I do not tweet either. Not yet anyway.

  16. I read the tweets. I never know how to jump in though.

  17. This was a lovely post: My basic are same. Keep it up.