August LC Basics Challenge Week 1 (8/1-8/7)
baconslave
Posts: 7,021 Member
Welcome to the August LC Basics Bootcamp!
At the request of the 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 the stickied 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 8/1:
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!
At the request of the 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 the stickied 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 8/1:
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!
3
Replies
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8/2
SW: 204.4
CW: 204.4
Water: need to up it
Calorie Goal: at least start hitting 1400
Carb Goal: less than twenty
Exercise: ten minutes of lifting per day goal
My goals for August is to keep up with water and choose to eliminate sugar free pops, they make me hungry...that darned maltitol again *sigh*
4 -
SW-226
CW-199
GW-160
My daily goals for August are:
8/1
Electrolytes
Daily vitamins
Calories
Zero carb
SLEEP
I have really let my electrolytes slip lately and I can't seem to stay focused. I have been super tired, weak and dizzy... DUH! I have a list of non woe related things that is a mile long so I have been a bit overwhelmed lately. I really have to prioritize so my health doesn't take a back seat. Back to school shopping is over so that is one huge burden lifted.
I really want to go zero carb for 30 days just to research for myself how I would feel in comparison to keto. I had planned on starting this month but yesterday it didn't quite work out that way. I just couldn't do it even though I have been almost ZC for the past week. My carbs were still at 20 g so it's not like it was a terrible day.
5 -
SW: 202.4
CW: 202.4 (I only weight myself on Thursday)
Goals
Carbs: <50g
Exercise: 30 minutes (of literally anything that is intentional movement for the purpose of my health).
This (2 Aug) is my second day of low carb, and because this is already a drastic change for me, I'm not allowing myself to fester on keeping my calories low. I am logging so I understand what's going in, but my focus is only on the carbs right now. Next Monday I will reflect on and select another step to take towards my health.
8 -
1 Aug report
Carbs: 24g (success)
Exercise: Running and calisthenics (success)
Note to self: switching from vegan to omnivore is a thing and while not unpleasant (OMG bacon I have missed you!), I would not say it is delightful (WHY sweet potatoes! WHY do you have all the carbs??).7 -
SW:265
CW: 210
GW: 175
August goals, daily & weekly:
<20 grams of carbs daily, 100oz of water, move at least 60 minutes a day, run at least 3 times a week, daily vitamins
Aug 1:
Carb Goal:
Water:
Exercise: HIIT
Daily Vitamins
3/4
3 -
I am so excited to take part in this August challenge.
Goals
Carbs <20
Exercise - days that I don't work (12.5 hour hospital shifts,so exhausted after hectic work days)
Water- I hate drinking water, always have. So goal is to slooooowly increase water intake.
I CAN DO THIS5 -
Lets see if I can keep up
Here are my basics for 8/1
My August goals are Carbs 20 or less net, no binging, log food no mater what. .
SW - 240
CW - 237
Carbs
Binging
Log food
(I did but didn't include my low carb food binge) 3 -
Water- I hate drinking water, always have. So goal is to slooooowly increase water intake.
For me, when I was learning the habit of drinking water, I coaxed myself into drinking water by adding tastiness - a lemon slice, a sprig of fresh basil, a sprig of fresh mint, a cucumber slice, a few raspberries. That little bit of flavor made establishing the habit so much easier.
Also, finding a water bottle I loved to drink from. For me it's a 24oz Cambelbak bottle in TARDIS blue, but YMMV. A reusable waterbottle was a worthwhile expense for me.5 -
Coming back from a vacation is hard! But I've enlisted the help of my family and this week is looking good
SW: 209
GW: 201 (or possibly even 199?!?
)
for 8/1/16
Calories - under
carbs - under
water - 150oz
exercise - yes
logging - yes4 -
In july, I had had some successes, but not much progress in relosing some binge weight.
For August I am returning to the menu I used almost daily when I began this journey 24 months ago. I had the most success then and it is very basic, very routine, and also was very effective.
16 lbs to GW.
That's my challenge. That's the priority for now.8 -
So it's ok for me to put flavorings in my water? Would steaming black tea and serving over ice count? Seriously, I hate water. Ugh. Would be great if my water intake could taste yummy to me.1
-
SW - 147
CW - 133
GW - 120ish (petite frame)
This weeks goal is to start lifting some light weights and try to find some muscle tone (poor sad, flappy triceps.) I really need to swap some of my coffee for water too.5 -
So it's ok for me to put flavorings in my water? Would steaming black tea and serving over ice count? Seriously, I hate water. Ugh. Would be great if my water intake could taste yummy to me.
I use the Mio water enhancers sometimes. I try not to overdo it cuz I don't want to trigger the sweet cravings. But they are zero carb.2 -
SW 186
CW 166
GW 150
16 pounds to go to my goal weight. I've been struggling this past week with increased hunger. I'm keeping it still under 40 carbs but Im afraid of going too much over on calories. My goal is to keep my calories and carbs in check. 2 -
Aug 1st:
No weight change from 7/31
17g sugar
22% carbs
Weird day as I made a meatloaf too dry so only ate a few bites then had half a cream cheese and jam sandwich (I count it as dessert); resulting in lower protein than planned. I really love bread, so I allow myself 100% rye bread, thinly sliced, if I have protein to go with it.0 -
SW 200.8
CW 175
Carbs 5-9%
No cheats. Consistent logging. Consistent pool workouts.
Numbers in blood work getting consistently better.1 -
07/15, joined LCF, started Ketogenic on 07/11
07/15: SW 206
08/02: CW: 206
Logged:
Water:
Calorie Goal <1400: 1470
Net Carb Goal <35g: 35 Too Many
Fat Goal <109g: 91
Protein Goal <70g: 44
Ketones: 5-Trace
Exercise: 15 minutes
No booze!:
0 -
SW: 235.2
-10: 225 (7/30/16)
CW: 224.4
GW: 165
Logged:
Calorie goal (+1000):
Carbs (25 or less):
10k steps:
Yoga:
Exercise (3x week): Mon
0 -
8/2
Better day but forgot my vitamin/supplements
Electrolytes
Daily vitamins
Calories little over but good!
Zero carb Had maybe 5
SLEEP
I need to add protein...which was WAAAYYYYY off!
0 -
August 2
+0.9#
Carbs 19%
Sugar 9g0 -
I just started LCHF Monday for the first time ever and I just saw this challenge. Will post my stats this evening!0
-
SW:265
CW: 210
GW: 175
Aug 2:
Carb Goal:
Water:
Exercise: HIIT
Daily Vitamins
Run(3x a week)
4/50 -
So it's ok for me to put flavorings in my water? Would steaming black tea and serving over ice count? Seriously, I hate water. Ugh. Would be great if my water intake could taste yummy to me.
Non-calorie unsweetened flavorings, sure. And yes, you can include tea in those things (or broth, if that's a thing for you). I focused on learning to drink water several years ago and after a few months reached a point where reaching for my water bottle was a habit and I didn't need the flavors for incentive. I still include them sometimes, but my plain water intake is sufficient for my hydration needs. I think when you're establishing a habit you should do whatever you need to establish it.
Building a new habit is hard, don't make it impossible to establish my forcing yourself into the most unpleasant version of the habit.1 -
2 Aug Report
Carbs: 38g
Exercise: 20 minutes running
Technically shy on my 30 minutes of intentional movement, but, the 20 minutes of run was an aggressive 20 minutes with a glorious hill in the middle. I kept my HR at ~175, which is 93% of max. And after that 20 minutes, nothing else was happening.
I am pleased with keeping my carbs below 50g yesterday. I am most pleased by how I wake up in the mornings. When my carbs were higher, mornings felt kind of like being hit by a truck but still having to get out of bed. Now I wake up and I am AWAKE. There was clearly no truck mauling me in my sleep.
Tomorrow I step on the scale and am hopeful, very hopeful, to see 201.0 lbs.0 -
My goals for August are:
20g of carbs or less & logging them. I didn't realize how many carbs are in so many different types of food.
Run 1 mile or more 5 days a week.
20 minutes of core workout everyday
I want to lose weight of course but it's not a high priority. If I lose some weight, I'll be happy. I don't want to get my hopes up.0 -
Goals for August:
Exercise 4 days a week
Carbs below 50 (I usually go below 30 but I'm having some weird hormone fluctuations so I might experiment with a bit higher here and there)
Try to get up a little earlier...I fail this goal monthly but I have got to do something. I'm running late ALL the time.
I guess that's all for now. No biggies. I'm desperately hoping we can take a vacation this month but IDK if it'll happen.
0 -
SW: 224
CW: 208
GW: 180
for 8/2
calories - under
carbs - 3
water - 115oz
exercise - 3 X's!!!
logging - yes!
hope I can keep this up! Having the whole family on board really makes a difference!3 -
Thank for all the tips and advice on drinking water....it has helped.
August 2
Carbs0 -
Thanks for all the tips and advice on drinking water...it has helped.
August 2- goals met
0
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