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August 2018 LC Basics Challenge: Week 4 (8/22-8/31)
baconslave
Posts: 7,041 Member
Repeat o' the Challenge parameters
baconslave wrote: ยปWelcome to the August Basics Challenge!!!
I feel so strongly about how crucial this is, I have a Basics challenge pretty often.
Bah, basics! Entirely boring and unsexy, right?
Guess what though? It will get you to your goal. Basics aren't flashy or exciting, but this is how it's done.
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 basics we need to lock in: 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.
Wed 10/1:
Logged:
Water:
Electrolytes:
Calorie Goal:
Carb Goal:
Exercise: HIIT
Prelogged next day:
7/7
But this is your show. So focus on your basics.
Make this month count! Tear it up!
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Replies
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8/22
Under calories ๐ต I'm on a bender
Stretch daily โน nope
Exercise 3x per week ๐ถ not today
Live purposefully ๐ noooope
Self-care 3x week ๐ถ lol no. Self destruction
On a positive note, being honest and owning how ๐ฉ๐ฉ this day is makes it easier to let it go and focus on tmrw -- I say as I suck down this milkshake.1 -
8/21 and 8/22
logged - 22/31
calories - under 21/31
carbs - under 21/31
exercise - 16/311 -
8/23
Under calories ๐ yes
Stretch daily โน nope
Exercise 3x per week ๐ 1 down
Live purposefully ๐
Self-care 3x week ๐ถ not yet
0 -
8/24
Under calories ๐ต nooooooo
Stretch daily โน nope
Exercise 3x per week ๐ 1 down
Live purposefully ๐
Self-care 3x week ๐ถ not yet
0 -
8/25
Under calories ๐
Stretch daily ๐
Exercise 3x per week ๐ 2 down
Live purposefully ๐
Self-care 3x week ๐ 1 down
0 -
As per focus set on July 29th- August 19-25:
1) Continue to explore Cronometer features.
2) Continue towards "balanced macros" via increase of nutrient dense carbohydrates and see where it leads me in regards to hunger.
3) Do the exercises prescribed for the physical issues noted in week 1 post.
4) Increase NEAT mostly via increased steps in the safety of my home.
5) Get out of the house and socialize more. Use my cane if needed.
Addressing #2 and #4:
#2) macros this week were 23% carbs, 21% protein and 56% fat which equates to daily ~71 net carbs (using Cronometer net feature) and ~90 total, 79 protein grams and 99 fat grams. Calories on target. No hunger. No cravings. No weight gain (typical range fluctuations). No digestive reactions with a bunch of legumes. No need to supplement sodium beyond what I typically put on my food. That's all cool. Trigger foods like cookies, cakes, ice cream, Fritos, Doritos, Cheetos, etc. were not part of my carbs.
#4) is still a "fail" for the month but I'll give it a silver lining. I've always said it is important to test 1 thing at a time. Therefore this month, I tested increasing carbs. Had I complicated it with also increasing exercise/NEAT and gotten hungry it would have been easy to say carbs make me hungry perhaps confusing the increased carbs with increased activity/exercising making me hungry.
I still know it is not prudent for me to keep carby/fatty treats in the house (keeping them for outside the home on special occasion). It's great I know I don't have to keep to extreme low carb (my plan for me) all day every day so the past 4 weeks have been worthwhile.
Onward to finishing the month.0 -
8/26
Under calories 1๐
Stretch daily ๐
Exercise 3x per week ๐ 2 down
Live purposefully ๐
Self-care 3x week ๐ 1 down
0 -
I have been slack and lost track of all the counting..however, I am still doing things and trying to stay on target...unfortunately I have pulled a muscle in my neck doing plyo, it's not bad, but sore, so I want to take it easy and get some recovery time..this final week will be a deload week and boosting calories to maintenance levels...I will focus on exercises like yoga and pilates that are slow moving so I can take time to heal and be ready to start September with a bang.1
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Today:
Gym
Food
Water
Sleep
but what is new? 1 -
8/27
Under calories ๐
Stretch daily ๐
Exercise 3x per week ๐ 2 down
Live purposefully โน not one second of my time was my own today. Got to shut off the emails until after my work time is through.
Self-care 3x week ๐ 1 down - this hasn't gone well all month
0 -
Today:
Gym
Food
Water
Sleep
Apparently I can gym or I can sleep, but not both.
1 -
8/28
Under calories ๐
Stretch daily ๐
Exercise 3x per week ๐ 3 down
Live purposefully ๐ yes
Self-care 3x week ๐ 1 down
0 -
Today:
Gym
Food
Water
Sleep
Apparently I can gym or I can sleep, but not both.
These are today's stats as well. Sleep has been kind to me. As that's a huge struggle and has been for years, I'm taking it. I've really upped my B vitamins and D and started taking 5-HTP. It has helped tremendously!2 -
catching up after being gone and crazy busy at work:
thru 8/28
logged - 28 days
under calories - 25 days
under carbs - 25 days
exercised - 18 days this month
1 -
8/29
Under calories ๐ finally
Stretch daily โน
Exercise 3x per week ๐ 3 down
Live purposefully ๐ meh
Self-care 3x week ๐ 1 down
0 -
Next month's challenge up early cuz CAMPIN'!
https://community.myfitnesspal.com/en/discussion/10692142/step-it-up-sept-2018-week-1-9-1-9-7#latest
Just another Basics challenge. Which as you know, you can make it to fit whatever you need to work on anyway. 0 -
Today:
Gym
Food
Water
Sleep
This week's theme. But I feel good and rested.
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This discussion has been closed.