August LC Basics Challenge Week 4 (8/22-8/28)
baconslave
Posts: 7,021 Member
Obligatory challenge blurb:
New week.
Here we go!
baconslave wrote: »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!
New week.
Here we go!
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Replies
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Just accidentally did a 16 hour fast...first time since I started LCHF. Had my hard boiled eggs for breakfast with me but got to work and forgot. Now, on top of my planned lunch and dinner, I'm kind of dividing up my breakfast between both so I'm certain to get my macros in today. Feeling full...2
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After getting diagnosed with T2 last year, I went very low carb (not quite to typical keto diet levels) and dropped A1c from 6.6 to 5.9 in under 6 months. After following ADA recommendations the last 6 months, it is back up to 6.2. Decided to push down to keto levels starting last week and have 4 days straight with morning fasting readings below 100 (96 this morning) and all my readings at 1 hour and 2 hours after eating today have been 92 or less. Yesterday totals - 7% carb, 56% fat, 37% protein. Just started back with the weight training today after only cardio the last 3 months, so I'm doing a bit more protein. Also still experimenting with foods as this is a bit new for me to not avoid high fat.0
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for week 8/22-8/28
SW: 206
GW: 204
Calories: <1400
Carbs: <20
Water: >120oz
Exercise: 30min 5x's
Log: everyday!
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In it for another week! I seem to be treading in neutral, at least I stopped the up-creep.
Over the weekend.
Logged:
Water:
Calorie Goal:
Carb Goal:
Exercise: Golf walked 18 holes, lots of other walking too!
No booze - Had 2 drinks over the entire weekend. Not terrible.1 -
Thanks for keeping this going!!
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Ketogenic Plan: Start Weight: 206; Goal: 150
8/22 Current Weight: 203
Logged into MFP: Yes
8 Cups + Water: Yes
8% Net Carb Goal <20g: 19g
64% Fat Goal <88g: 89g
28% Protein Goal <83g: 69g
Cholesterol <300: 360
Ketones: 15 Small
Garmin Goal Steps for today >8,858: 9,106
Booze: No1 -
Week two weigh in: 221.8
Week three weigh in: 220.4
Morning weight: 221
Steps 10k: @ 6k
Meds/Vitamins: yes and yes
3 meals: missed breakfast
2 Snacks: yes
Yoga: oops!
Exercise: with all the running around I did yesterday my time for actual exercise was nil I did make a conscious effort to park far away at every stop and take the stairs when I could!
Water: enough to kill some fish!
"Me" time: loud music in the car!0 -
How are the weeks going by so fast??
Okay...so as of this morning I'm 197.4=tentatively solidly in onederland? I'm whispering so the scale doesn't hear me...
Not sure what I'm doing right exactly, but it's working....I'll just keep going along lol8 -
Aug 22:
-1.0/-25.8#
Carbs 16%
Sugar 8g0 -
SW - 223
GW - 175
CW - 184
Logged -
Carbs -
Water -
Exercise -
Calorie Goal -
Pre-logged next day -
1 -
Week two weigh in: 221.8
Week three weigh in: 220.4
Morning weight: 221
Steps: 12390! Still moving too!
Meds/Vitamins: yes and yes
3 meals: missed lunch.
2 Snacks: yes
Yoga: poses between reps
Exercise: Dumbbells, push-ups, planks
Water: still working on it!!
"Me" time: filling in my journal/planner and working in my bullet journal... So nice.1 -
SW: 165
CW: 161
Logged: yes
Water: 8
Calorie Goal: under (so hard to get there on keto! love that!)
Carb Goal: close!
Exercise: 13,000 steps
Not hungry at all. Feeling good. Loving this plan.
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Mid Week check-in. So far hanging in there. One week until September 1st!! I'm going to a wedding 9.24. I have a new one month goal to shoot for.
Logged:
Water:
Calorie Goal: (but a bit high)
Carb Goal: (but bit high, I'm back to conscious eating and being aware of what I'm doing.)
Exercise: Getting in my fast walks at lunch.
No booze: So far so good. 0 -
Aug 23:
+0.6/-25.2#
Carbs 12%
Sugar 15g
Wanted to save the milk for hubby and grabbed hemp milk from cupboard without thinking until added to mfp. Still many habits to rework.1 -
8/24
SW 169.5
CW 162.6
GW 140
I took a road trip and didn't gain any weight. I even had a glass of wine on a couple of days. I found meals that fit this WOE very easily too. So very happy with that.
I am working my way up the carb ladder. I am hopeful I will be able to have a reasonable level of carb tolerance (50-60nc).
My hunger is under control and that feels so very wonderful.3 -
Ketogenic Plan: Start Weight: 206; Goal: 150
8/23 Current Weight: 203
Logged into MFP: Yes
8 Cups + Water: Yes
8% Net Carb Goal <20g: 7g
64% Fat Goal <88g: 82g
28% Protein Goal <83g: 82g
Cholesterol <300: 596
Ketones: 15 Small
Garmin Goal Steps for today >8,858: DNT
Booze: (2) 1.5 oz Myers Rum w/Diet Coke
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for 8/23
for week 8/22-8/28
SW: 206
GW: 204
Calories: <1400
Carbs: <20 (was tired last night so I splurged on bag of microwave popcorn for dinner)
Water: >120oz
Exercise: 30min 5x's 2 of 5
Log: everyday! 0 -
Need to catch up with yesterday's stats!
Week two weigh in: 221.8
Week three weigh in: 220.4
Morning weight: 219.6
Steps: 13000+
Meds/Vitamins: yes and yes
3 meals: yup!
2 Snacks: just one
Yoga: missed it
Exercise: walking
Water: more and more
"Me" time: working in my bullet journal while sitting at the dam. It was so nice and relaxing!1 -
Aug 24:
-2.2/-27.4#
Carbs 6%
Sugar 9g2 -
SW 224
CW 193
GW 132
This week, 3lbs off
Logged:
Water:
Calorie Goal:
Carb Goal: (but bit high.)
Exercise: ish could have done a bit better I guess
No booze Mon-Fri: I still need a glass or two at weekends when relaxing and chilling out
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Aug 25:
+2.0/-25.4#
Carbs 14%
Sugar 0g0 -
Aug 26:
-0.6/-26#
Carbs 13%
Sugar 11g2 -
Hanging in there, trying to get back to basics, especially motivation. I'm stablized from the diet swinging for now, and have decided that I need to focus more on positive things about the LC life.
So my goal is to remind myself daily of all the things I gain by sticking with this woe.
Today I am grateful that I can return my attention to things and people in my life, rather than hide alone in my house and eat enormous amounts of carbage, then sleep and repeat.
Having friends is awesome. We went out to a local pond and i wore a swimsuit for the first time in 13 years. I got to use my favorite 13 year old Bain de Soleil tan lotion. I got a little pink skin from being in the sun. I swam. I really didn't even care about my flabby arms and loose skin once I got there, and no one else even cared.
This was a pretty big deal for me. I think we're going again next week. Who knows? I may wind up having a tan this year!!
I luv keto.
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Ketogenic Plan: Start Weight: 206; Goal: 150
8/26 Current Weight: 203
Logged into MFP: Yes
8 Cups + Water: 10+
8% Net Carb Goal <20g: 35
64% Fat Goal <88g: 98
28% Protein Goal <83g: 108
Cholesterol <300: 372
Ketones: 15-Small
Garmin Goal Steps for today >8,392: 11,120
Booze: (2) Tequila 1.5 oz & 12 oz Arizona Diet Tea 1 -
Hanging in there, trying to get back to basics, especially motivation. I'm stablized from the diet swinging for now, and have decided that I need to focus more on positive things about the LC life.
Having friends is awesome. We went out to a local pond and i wore a swimsuit for the first time in 13 years. I got to use my favorite 13 year old Bain de Soleil tan lotion. I got a little pink skin from being in the sun. I swam. I really didn't even care about my flabby arms and loose skin once I got there, and no one else even cared.
This was a pretty big deal for me. I think we're going again next week. Who knows? I may wind up having a tan this year!!
I luv keto.
That is great, continue to enjoy yourself!!1 -
Aug 27:
-1.0/-27#
Carbs 11%
Sugar 7g1 -
Week four completed. Lost a total of 10 lbs this month. Getting close to goal. Thx for the challenge!5
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http://community.myfitnesspal.com/en/discussion/10450318/august-lc-basics-challenge-week-5-8-29-8-31/p1?new=1
Pop in and give me your thoughts on a September Challenge.
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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... Some days were a tiny bit earlier but not enough.
Take supplements! I keep forgetting them! Total fail...
I lost a little more weight this week.....0.8 lbs. I am now "normal" according to the government BMI chart. Not that I particularly agree with the BMI chart but my doctors will be pleased at least. lol
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August 22-28th: -1.9#
Discouraged because I've been up and down all four weeks, resulting in only an average of one pound loss per week on an obese person, but I'll keep on plan.
Aug 28:
+0.3/-#26.7
Carbs 22%
Sugar 13g1
This discussion has been closed.