Fearless October 2016: Week 3 (10/15-10/21)
baconslave
Posts: 7,016 Member
Obligatory challenge blurb: 
baconslave wrote: »Ahhh...it's that time again. Fall. Temps turns cooler. Leaves change color. At least in the Northern Hemisphere, anyway. But, regardless, all those holiday foods start creeping in on us. Pumpkin this and that. Parades of Halloween candy-crack...And shortly after that Thanksgiving (for some). More and more holiday parties smack us in the face with all those goodies. Before you know it, it's the New Year, and you're wondering "What the heck happened!!!" You're sporting extra weight. You feel guilty and unhealthy. And disappointed in yourself.
And now you're justifiably afraid. In honor of this being the scary month, you can tackle fear or a scary pattern that often derails you or inhibits your progress.
It doesn't have to be scary! This month's theme is Fearless October. This will be month 1 of a "prepping for the holidays" basics crash course: This is my 3rd holiday season as a low-carber. And I have lost weight during this period in the past. It CAN be done.
The keys to success in this WOE, or any eating plan for that matter, is three-fold:
- Consistency
- Persistence
- Time
Well, isn't that trite and overly simplistic? I'll admit it is simple, but not easy.
Don't freak though. To let those 3 keys work for you, you need to be prepared. PLAN PLAN PLAN. I can't stress this enough. Plan ahead; log ahead. When you have a firm plan and procedure in place, you create good habits. And good habits work for you by keeping up momentum even when things get busy, chaotic, or just plain scary. You've already paved the road for yourself! All you have to do is stay on the smooth way and enjoy the scenery.
So in this challenge, and in the months ahead, we'll be working to set up and reinforce those good habits before you get in the thick of it. We'll be setting up those easy paths and building up that momentum by practicing a habit pattern to predispose us to sail through the holidays. There will be a weekly thread where you can keep track of the goals you reach. We can encourage one another, get advice about any trouble spots, share low-carb-legal recipes of our holiday favorites. Identify scenarios or patterns that absolutely scare you to death, and tackle the hades out of them.
We're going to compete with ourselves, trying to get the max daily score and collect the max daily pumpkins, or work toward collecting more than you did previously. We'll set up good habits in the following areas: water, electrolytes, staying under carb goal, logging daily, staying close to cal goal, hitting our exercise goal, and for resisting a temptation or working on our "fear."
This is what your daily entry would look like:10/1:
- Water: 80/80oz
- Calorie goal within 100:
- At or under carbs: 28g/30g net
- Exercise as planned: 20min HIIT
- Hit electrolytes:
- Logged food (carbs):
- Resisted the office candy bowl. Again.
7/7
Earned 7 pumpkins.
Daily Pumpkins collected: 7
Weekly Pumpkin Count: 13
The above is certainly just a template. You all may want to add a goal like: "Pre-logged Day" or "Planned Ahead" or "Resisted Off-Plan Halloween Treat" or "Packed On-Plan Lunch". I do not recommend nixing the logging calories or carbs, however, if you are one who becomes stressed by calorie counting, that's ok. But I recommend at least keeping track of your daily carb intake. Portion and carb creep are real. And it helps to occasionally reset our ability to "eye" our carb-count. Now would be a good time to recalibrate your carb-sense. I want every single one of you guys to coast through the holidays, enjoying them to the fullest. Preparation and consistency are key.
On the First of the month, or now if you just can't wait, sign in to let us know your personal goals.
Goals might look something like:SW: 160
GW: 155
Get in the habit of pre-logging before things get nuts so I don't accidentally go over carbs and calories.
Stay on top of electrolytes so I don't get low.
Find low-carb-legal treats for the Halloween party.
Not shy away from events and interactions because I'm afraid I might fall off-plan.
To keep it orderly, on Oct. 1, a thread will be pinned in the stickies at the top of the group page and all you will have to do is go to it if the Weekly thread is buried and click on the weekly link at the bottom. (So if you've already read the challenge parameters, try not to get too upset with me when I repeat them at the start of each Weekly Challenge thread.) We'll accept challengers at any time of the month. Remember, you are competing against yourself, and starting on getting the basics down (or refreshing them like I am), before the hectic holiday season is fully upon us, is our goal.
So go get them punkins! Or you could do ghosts or vampires...whatevs.
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Replies
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Welcome to Week 3.
Week 3 already!
I'm off to go camping.
I'll see you all on Monday afternoon.2 -
Dang. Week Three!!!0
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October 15th:
Outside my pumpkin shell:
Deskcycle: 60mins
Carbs: 7g
1 -
Oct 15, Saturday: zip
Oct 16, Today: 70 minutes, 4.11 miles, 3.51 mph walk to the grocery store for seltzer water. Plus rotator cuff PT. Done. 1 -
Adding "No Nightshades" to my list because they're potentially giving me trouble (maaaad inflammation). Also adding meditation because I need to stomp on my stress.
October 15:
Avoided Nightshades: Fail - Peppers in my omelette in the morning, cayenne in my dinner
Meditation: Nope
1 serving or less of dairy: 2 - cheese in my omelette and HWC in a coffee (which I didn't even finish, so it's like 1.5)
>5000 Steps: (4583 - not bad for sitting most of the day)
< 20 g Carbs: 32g (whoops, erythritol, though I think the onion carbs in my Doro Wat recipe are overstated)
Eating only when satiated: Yeah, but I ate too fast to listen to my satiety at dinner.
Exercise: Parking far away
October 16:
Avoided Nightshades: Fail - Peppers in my omelette in the morning, cayenne in my dinner
Meditation: Nope
1 serving or less of dairy: 2 - cheese in my omelette and HWC in my afternoon coffee
>5000 Steps: 5120!
< 20 g Carbs: 27g (again, I think the onion carbs in my Doro Wat recipe are overstated)
Eating only when satiated: Yeah, but I ate too fast to listen to my satiety at dinner. (this is a trend, yes)
Exercise: Parking far away 1 -
I missed yesterday, so here we go!
Day what? 16?
I feel thinner. I feel good.
I've been super active. Big YAY!
Last night I ate a ton of snacks, but then I got the visit from special lady time this morning, so no biggie, kept it keto.
Okay this week I'm going to ramp it up with some weights. I hope lol2 -
Oct 16th:
Outside my pumpkin shell:
Deskcycle: 30mins
Carbs: 37g
1 -
Monday morning check-in:
Sunday Oct 16:
Water - 120oz ->
Net Carbs - 18 ->
Calories - 1541 ->
Workouts - 1/5 (5 weekly)
Weight - 219.5 (SW 223)
This was the first weekend in the challenge that I didn't slip and trash the progress for the week!2 -
I'm terrible at checking in on this thing! I've been pretty consistently on plan, close to my carb range, bad at water and bad at exercise. I'm losing and feeling good. 1
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October 17th
OMG where has the time gone! I'm still back at last week!
1. Log everything accurately - CHECK
2. Stay Hydrated - CHECK
3. Reach protein macro (This is really hard for me) - FAIL - But I think I'm okay with that. Still got a good amount.
4. Work on my fear of fat (Appropriate for this time of year) - CHECK - Used some heavy whipping cream and cream cheese FULL FAT over the weekend and ate FULL FAT Alfredo sauce!2 -
Ok I realise I posted on the wrong week!
For ketogenic for cancer
1. Carbs 30
2. Protein 3 1/2 oz X 3 a day
3. Drink 10 glasses of water
4. Eat enough healthy fat
5. Get moving 30 minutes a day
6. Log in food daily
7. Check in with this group daily2 -
October 15:
Avoided Nightshades: Fail - Peppers in my omelette in the morning, cayenne in my dinner
Meditation: Nope
1 serving or less of dairy: 2 - cheese in my omelette and HWC in a coffee (which I didn't even finish, so it's like 1.5)
>5000 Steps: (4583 - not bad for sitting most of the day)
< 20 g Carbs: 32g (whoops, erythritol, though I think the onion carbs in my Doro Wat recipe are overstated)
Eating only when hungry: Yeah, but I ate too fast to listen to my satiety at dinner.
Exercise: Parking far away
October 16:
Avoided Nightshades: Fail - Peppers in my omelette in the morning, cayenne in my dinner
Meditation: Nope
1 serving or less of dairy: 2 - cheese in my omelette and HWC in my afternoon coffee
>5000 Steps: 5120!
< 20 g Carbs: 27g (again, I think the onion carbs in my Doro Wat recipe are overstated)
Eating only when hungry: Yeah, but I ate too fast to listen to my satiety at dinner. (this is a trend, yes)
Exercise: Parking far away[/quote]
October 16:
Avoided Nightshades: Yup!
Meditation: Nope. I meant to before bed but I fell asleep!
1 serving or less of dairy: 0!
>5000 Steps: 4889 (SO close! I allllmost got out of bed to get that last 111 but figured it'd disrupt my sleep)
< 20 g Carbs: 11g
Eating only when hungry: And then some. I actually fasted until after work so I was definitely hungry.
Exercise: Walked a bit at lunch
1 -
Oct 17th:
Out of my pumpkin shell:
River walk:
Carbs: 30g
1 -
Oct 17th results:
Water -> 112 oz (I reduced this to 112 because 120 is just too much!)
Net Carbs -> 25
Calories -> 1517
Workouts -> 2/5
Weight -> 218 lbs (SW - 223) 0 -
Oct 17th progress.
Water - OK
Carbs - again too many 110
Calories - too many
No exercise
Weight - continue to go in the wrong direction.
This is nuts. I am finding it difficult to get back on track again. I have my hamburg meat patty for lunch today. Steak dinner planned out too. Plan to eat just lunch and stop nibbling on treats people bring in to the office.
Feeling burnt out and unmotivated. Overwhelmed with life today.
On the upside - It is a nice New England weather day. Maybe a walk at lunch will boost my spirits.1 -
10/17
Carbs - Good
Logging - Yes
Water - Good
Exercise - nope1 -
Monday: Zero
Today: Walked: 3.31 miles, 52:20 minutes, 3.8 mph to the Indian Market. Rotator Cuff PT. Done.1 -
On track today with tracking, cals, carbs, exercise (strength training).1
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I should add, I had several higher carb days over the past few days but now I'm back on track. It's like sometimes I have to remind myself the hard way of why I stay low carb.
1 -
Oct 18 results:
Water - 120 oz
Net carbs - 35
(dam bread)
Calories - 1575
Workouts - 3/5
Weight - 219 (up a pound from yesterday but still down overall) 0 -
Oct 18th:
Outside my pumpkin shell:
Exercise:
Carbs: 20g
1 -
October 18th
1. Log everything accurately - CHECK
2. Stay Hydrated - CHECK
3. Reach protein macro (This is really hard for me) - FAIL
4. Work on my fear of fat (Appropriate for this time of year) - CHECK
October 19th
1. Log everything accurately - CHECK
2. Stay Hydrated - CHECK
3. Reach protein macro (This is really hard for me) - CHECK - Pretty darned close anyway. I'm good with it!
4. Work on my fear of fat (Appropriate for this time of year) - CHECK - Sour cream and cream cheese!1 -
Oct 19 results:
Water -> 128 oz
Net Carbs -> 25
Calories -> 1665
Workouts -> 4/5
Weight -> 217.5 (down 1.5 lbs from yesterday!) 1 -
1. Log everything accurately - CHECK
2. Stay Hydrated - CHECK
3. Reach protein macro (This is really hard for me) - CHECK and BAM!
4. Work on my fear of fat (Appropriate for this time of year) - CHECK - Coconut oil - ok honestly I am not sure I like this stuff. It may be the brand I bought.1 -
10-19 Zip
10-20 3.88 miles. Forgot to hit stop when I was done but it was about 65-70 minutes, ~3.6 mph. The usual route to the grocery store for a head of cabbage.
Got in my vitamin D via sunshine and checked my BP @ CVS: 114/74. Fine. Dreaded rotator cuff PT also. Done. 1 -
Oct 20 results:
Water -> 112 oz
Net Carbs -> 33
Calories -> 1833
Workouts -> 5/5
Weight -> 218
Not my best day but not a bad day either.0 -
Back from vacay. Working my way back to my normal food plan. I wasn't able to keep myself as on track as I have on other vacations. Luckily, it was a great time with my son, good times in general, and great for a mental reset.2
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I'll post here since it's the 21st. Dragged myself out the door finishing in the dark. Forgot to hit resume but I've walked this a million times. 3 miles, ~50-55 minutes.
2 -
October 21
1. Log everything accurately - CHECK
2. Stay Hydrated - CHECK
3. Reach protein macro (This is really hard for me) -
4. Work on my fear of fat (Appropriate for this time of year) - CHECK0
