Just the Basics: July: Week 4 (7/22-7/31)
baconslave
Posts: 7,018 Member
Challenge blurb:
Last week, me hearties! I'm going to tuck the last few days of the month into this week. So this thread will cover the rest of the month.
Welcome to LC Basics Bootcamp!
At the request of June Challenge members, and since no one else has mentioned anything else, here we go again!
One key thing that I have learned in my journey is this:
Consistency + Persistence + Time = Success
Consistently nailing the basics is so important. And consistency creates good habits, routines, and gives you momentum that will carry you through hard times or disruptions to your normal schedule. Forget motivation. Motivation is a fickle thing. Discipline carries you through when motivation fails you.
So what are the basics?
Well, hitting your carb goal, obviously, right? There are other very important other basics. Staying hydrated, keeping electrolytes up, logging consistently (if you're a logger), exercise (if that's one of your goals), hitting your macros, staying away from trigger foods and other things you know set you back...
You can report your progress to your goal, whether it be ultra-obsessive daily hitting your low-carb plan basics, or working on a fitness goal, or even nailing down other good habits in your life. And if you have problems or need advice, you'll find that here.
Each week there will be a thread to collect your progress that week and to interact with other challengers.
I'll keep links to the weekly threads at the bottom of this post should the thread get buried. 2 clicks, to this post and the Weekly link, will get you back to it.
So go ahead and post your goals in this Thread.
My daily post would look something like this.
SW: 159.6
CW: 159.6
Wed 7/1:
Logged:
Water:
Electrolytes:
Calorie Goal:
Carb Goal:
Exercise: HIIT
Prelogged next day:
No booze!:
8/8
But this is your show. So focus on your basics.
Make this month count! Tear it up!
Last week, me hearties! I'm going to tuck the last few days of the month into this week. So this thread will cover the rest of the month.
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Replies
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For 7/21
Vitamins - yes, also went to the store and restocked what I'd run out of
Increased water - not quite
Carbs< 80 - yes
Cal<1500 - yes
Activity - no, my primary workout buddy has been ditching me in recent weeks and I guess I need to make plans to workout with or without her.2 -
had another great day today - back on track and feeling in control - totally ZC, no. longer logging but only eating meat and drinking water, my mood has stabilised again (after a rocky few days), and I am feeling more energetic again. Keeping water levels high achieving just over 3 litres a day at the minute4
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Is it silly that I have no clue when I've lost? I had some 'whooshes, and dropped another four or five pounds. The biggest thing that has happened is the hunger suppression. I don't think I ever stuck in there long enough to experience it last time. How amazing it is!!!6
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Okay, but my goal for this week is to up my water intake. It's gone downhill....so...three liters1
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Day 6 of 31. Keto on target. And no after dance night binge! Twice in a row now, I've managed to handle whatever it was that was messing with my progress. Hoping that glitch is now past tense. Overall, it was a good day.
Today will be a quiet homebody day. Have my food plan logged in and am feeling pretty good. Have to finish up a couple steps of my organization project. At the moment things are spread out all over. Hope it's one of those "it gets worse before it gets better" deals.
Hoping my fitness pals are enjoying the summer weather and keeping cool.7 -
Another great day - feeling a little hungrier today but following how my body is feeling and feeding it when I need to - water is still on track and feelings have improved a great deal - I am feeling very tired today though, could be due to the heat as we actually have warm weather here today4
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HW: 339 (July 2015)
Keto SW: 310 (7-2-2016)
CW: 295.2
Next GW: 280
Final GW: 180
Happy Weekend, everyone
Logged: yup
Calories: yup
Macros: yup
Water: yup
Exercise: nope
Keto Day 21
Feeling more alert (lol) and no hunger between meals.
Scale is stalled - waiting for that next 'dip'. Hopefully this week.
>>> Trying to break my scale-slave shackles, but it's soooo hard for me to resist!!!
I dont feel any urge to cheat or binge, which I still find a-maz-ing.
Diggin' the Keto WOE6 -
I don't think I've logged in on these threads for a couple days but overall (with one exception) I've done really well since July 9 (re-started keto). I've gone from 138 to 133.8 lbs so far in that time frame. 0.8 lbs from my goal range for maintenance!
Would love to hang out mostly around 131 but my range is 129-133.
It's been several days now that I've experimented with not logging and it still seems to be going well.
Exercise: This morning I did 5 min bike, 3 miles treadmill (ran 2.25 of it), plus my PT strength exercises, stretching, and a good bit more of walking to, from and around the baseball fields.
Hydration is good.
Electrolytes i haven't been as careful about but no symptoms, really. Did make some keto-ade again this morning to have on hand (esp after working out a lot this morning and being out in the heat).
Went to bed on time the past 2 nights (yay) but dealing with insomnia again the past several nights (boo).0 -
Day 7 of 31 day keto reboot!
Have shed 8.2 pounds...just water weight, but...thank you keto. This has me encouraged as can be. And feeling like I can get the job done. Just to clarify...this is not new weight loss, this is undoing some damage done by a fairly long binge period.
Another 11 pounds til my final goal weight. Considering making it 15 so that I have a 4 pound acceptable, variable range for going forward. We'll see.
Yesterday turned out to be a total do nothing day. Very nice and I guess i needed it. Luved hanging on the couch, watching the tube, napping, reading...
Resting the brain and bod. Did not talk to a soul. Was great.
Today is looking much the same, but maybe I'll get going by evening. If not, I'll call it vaycay and what the heck! It's Summertime and the living is easier by the AC in a heat wave.
Hope you had a great weekend pals.2 -
been a great day today - definitely not feeling very hungry today so think I must be back in the zone again
stuck with ZC fully
had over 3 litres of water
been a stressy day today with my son so am so pleased I haven't had the binge urges that usually come with stress3 -
Checking in for the last week of July. This has been a roller coaster ride this month.
Looking forward to ending well and back on track. This weekend was an excellent food weekend. Lots of stress tho. Really feeling anxious today. Lots on my plate that isn't food.
Just finished my morning walk before it got too hot out there. I feel better for doing that.
Now to focus for the day. Lunch and Dinner are planned out. Hopefully, I don't get derailed.
CW 154.0
Logged:
Water:
Calorie Goal:
Carb Goal:
Exercise: +1:
Alcohol Had two drinks which is good for a weekend.
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Day 8 of 31 On keto reboot.
No weight loss today, but ate keto yesterday. Had a few more calories than usual. And I barely moved for two days which is unusual on keto. So. Can't lose every day.
Was hoping to get going today, but have had some kind of illness crop up, which may explain my lethargy this weekend. I really thought it was the heat, but maybe not.
Oh well, all good. Just going to stick with the food plan and get active again as soon as I feel better.
Current daily goals for keto lifestyle:
Pre logged, Logged
Mega fluids & electrolytes
Cals and carbs
30 min fun physical activity
Art and social
At this point, I seem to be coming close to living the life. And for some unknown reason, my binge phase seems to have resolved. I can live with that, and hope to keep this new phase going for however long it takes to become my baseline habit.
The food piece seems to be the element where i have the least control and the activity piece is where I have the least desire. Even making these areas a priority doesn't seem to always help. Sometimes it's just sheer force of will to even take a baby step!
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Haven't weighed in since Saturday morning. To be quite honest, I was a little too nervous to hop on the scale this morning after eating way too many carbs yesterday.
SW: 260 on 3/24/16
CW: 222.6 on 7/23/16
GW: 180ish
Goals for the month
-Nutrition: Carbs <75g total daily, Fat >80g--
went over on carbs yesterday and Saturday evening (had around 100g Saturday and 150g yesterday)
-Exercise: 5 days of 30-45 minutes cardio plus 2 days of strength training
-Weight: goal for the month=get out of the 220's!!!--I'm wondering if this is possible still, but not giving up hope!1 -
I decided I was going up and down on carb totals. Somedays way under, others just over or right at the 100g. I did some serious reading, thanks to the launch pad and my old copy of the new Atkins diet by himself. I also read the Atkins website, ran some keto calculations, and decided to use the online food plan for the two week induction for foodies. I don't like having to buy someone's product lines to try and manage my weight, I remember WW all to well.
So today I am half way through my first day of induction and so far, so good. My shopping list for this plan had very few items I needed, I had most in my freezer, fridge, & the cupboard. Will be going out to the cheese store to buy the proper amounts of those to have in the house, that was the bulk of what I need. I even had all the supplements recommended to keep keto flu at bay.
Hopefully for two weeks I can stay out of the way of wine and dark chocolate since they are not on induction.5 -
For 7/22-7/25
Vitamins - YES!!
Increased water - better but still not where it should be with activity and humidity
Carbs<80 - 3 of 4 days
Cal<1500 - 3 of 4 days
Activity - 2 of 4 days but those were 2 very active days (camping, hiking, biking)
Weight is still up 2 lbs but will weigh in again and take measurements Sunday.2 -
Monday was good. I'm mostly eating boiled eggs and chicken this week. I did all my boiling and grilling on Sunday night and put into containers, for a grab and go. Got today wrapped up. I was looking at my weight loss chart from last year. I lost quite a few pounds from July 28-November. Hopefully, I will do it again this year and reach goal by Dec 31st this year!!
CW 153.0
Logged:
Water:
Calorie Goal:
Carb Goal:
Exercise:
Alcohol
It mocks me. 3 -
2
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Back from my 10 day vacation and feeling great! I didn't completely stay on plan but I did completely stay in control
Didn't get any exercise at all though. My grandparents are both 94 and Texas heat and humidity kept us indoors the entire time. Walk a few malls and stores but for the most part but on my rear end. Gonna give myself a few days of movement before I weigh and track the damage. Back to Basics 
5 -
Had a strange day today with emotions - had a totally emotional little boy this morning after his Laptop broke but made the best out of the day and ended up getting outside for a walk in the countryside, which was fab - food has pretty much been great although did have chicken tikka kebab meat from the chippy for tea, so not 100% sure it was carb free and it has caused me a little discomfort. Still loving the ZC lifestyle and the weight is going down great4
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Day 9 on keto reboot. No weight loss. Had extra fat cals so not surprised. First couple weeks are a challenge, so a little leeway to keep cravings at bay is fine. Still kept off the 8 lbs so far.
The heat is too much for me to exercise so that isn't helping. Trying to stay active with indoor projects right in front of the AC.
Had a annual physical with some interesting lab results which have me and my doc trying an experiment over the next two months to see if the keto diet really does change things. Now im very motivated to do this keto lifestyle as i plan to do it for life - to see if it changes the numbers back to where they were before my 6 month lapse.
Does anyone know the name of the blood test for big/small cholesterol particles??
I am excited to see what happens.
Have a great day pals!2 -
Not doing so well getting the water in....I'm just not very thirsty. I'm getting at least eight cups though, so I'm not dehydrating I hope.0
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For 7/26
Vitamins - yes
Increased water - yes
Carbs<80 - yes
Cal<1500 - yes
Activity - walking
Started putting a Propel Zero packet in a quart of water each day. Not crazy about the artificial sweetener but I'm only using 1 per day and it gives just enough flavor to make my extra water not so boring.
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I did great yesterday, despite the stress. However, I was up a pound this morning. So weird, I should only weigh once a week, but after a good day I wanted to see progress. Need to remind myself that this is a marathon, not a sprint. Friday is my official weigh day. So keeping fingers crossed and keeping to the plan. Have lunch planned. Not sure about dinner plans. Just need to get through this week.
CW 154.0
Logged:
Water:
Calorie Goal:
Carb Goal:
Exercise: no. Too much going on.
Alcohol 2 -
Another great day - water good, only eating meat, emotions have calmed down a little from yesterday so feeling good again2
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Day 10 was good. Still needing more cals than I like, but feeling okay with progress, and am keeping the calories keto so that's good. Down about 1/2 pound...so 9 pounds total.
Still in the initial transition phase, with cravings slightly lessening- but they havent gone away yet. Have been holding my own against them so far.
Hoping to have a fun day with an old friend, lots of walking around and doing fun stuff. Should be great.
My plan for eating out is...no! Just eat keto when I get home.1 -
for 7/26
Calories - under
carbs - over
water - a lot (gotta undo some damage)
exercise - no
logging - yes0 -
For 7/27
Vitamins - yes
Increased water - yes
Carbs<80 - yes
Cal<1500 - yes
Activity - walking
Weight is back down the 2 lbs I was up from last week
After this month is over I'm going to continue setting these types of goals and entering often on my own homepage. It's been extremely helpful.
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SuperCarLori wrote: »Not doing so well getting the water in....I'm just not very thirsty. I'm getting at least eight cups though, so I'm not dehydrating I hope.
However......I've lost another pound and a half, AND IT'S SPECIAL LADY TIME!! For a whopping total of 13.5 lbs! That's almost two pounds a week average! Man life is good.3 -
Day 11, major slip up. Darn. Anyway back on keto today.
still having a good day today anyhow, feel very active and productive. Right back on the usual keto plan.
For me, the social situation is a real issue. Gonna keep working on that. What's the point of looking and feeling good if I have to live like a hermit to do it? There has to be a way.
Anyway, my recovery time seems improved.
And not gonna let it get me down. I feel happy today.3 -
for 7/27
calories - over (have to get OUT of vacation mode)
carbs - over (see above)
water - yes
exercise - 45 min
logging - yes1
