Just the Basics June: Week 1 (6/1-6/7)
baconslave
Posts: 7,021 Member
Welcome to LC Basics Bootcamp!
I haven't done this in a bit. It's time 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 challenge stickie at the top of the Group page, for when the thread gets buried. 2 clicks, to the stickie and the Weekly link, will get you back here asap.
So go ahead and post your goals below.
My daily post would look something like this.
SW: 159.6
CW: 159.6
Wed 6/1:
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 plan's basics.
See you on the weekly thread!
I haven't done this in a bit. It's time 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 challenge stickie at the top of the Group page, for when the thread gets buried. 2 clicks, to the stickie and the Weekly link, will get you back here asap.
So go ahead and post your goals below.
My daily post would look something like this.
SW: 159.6
CW: 159.6
Wed 6/1:
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 plan's basics.
See you on the weekly thread!
3
Replies
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My goals: Begin bringing my weight back down after concentrated efforts to gain muscle. I'm still doing that and trying to recomp. but I'd like the scale to inch back down some. I've had some seriously bad situations lately (my mom passed away) and lots of overeating calories and some carb indiscretions. I ate a half carton of ice cream the day Mom died. Anyway, my goal weight (reached in Dec) was 150. If I can get back down to 155 sometime soon and stay around there, which would account for muscle gain and extra water weight from no longer doing Keto, then I'll be happy.
SW: 159.6lb1 -
I have not participated in a challenge before so one goal will be to report weekly! I have been low carbing on/off for many years so I know it works and I feel great when I'm on plan. I'm sick of the yo-yo so focusing back on the basics will help me to get on track toward my goal weight!
SW: 190
CW: 176
GW: 150
I'm keeping my daily goal list simple to get started:
Logged:
Calorie Goal:
Carb Goal (Mostly Veggies):
Exercise:
Baconslave - I'm sorry about your mom. That is rough.
1 -
Exactly what I need, thank you!! And sorry about your mom.
My goals are getting my life balance back after a couple off-kilter weeks, getting below 190, making sure I'm getting enough sodium. Will probably add more specifics as I go.
SW 192.51 -
Hi! Lori here. I'd like to join, please.
SW: 216
GW: 170
I need accountability and motivation to stick with it this time.2 -
Baconslave, sorry for your loss. Not many could stay on an eating plan during that process. Thanks for creating this thread for us (and you).
I'm new to this group and basically a carb addict, I need to work on getting down to 150g per day or lower. This looks like something I should do, so count me in.
Wed 6/1:
CW:168.4
GW: 141
Logging:
Staying at or under 150g of carbs:
Get in 10k steps per day:
1 -
June 1st CW: 150.8
Logged: Yes
Water: Yes:
Calorie Goal: Yes, pre-planned
Carb Goal: Yes 30g
Exercise: Walk 20 mins.
No booze: Nothing left in the house!, so as long as I don't buy any, I'm good
2 -
Well this will be my first challenge! I've been going strong and very disciplined on Keto for the last 3 weeks, and lost 8 lbs. I've lost 40 total since last summer on low carb. I just have issues excersizing consistently! I log all good and stay in a caloric deficit and below 20 total carbs a day all coming from vegetables only. Need accountability on working out only!!!
SW 205
CW 162
GW 1451 -
This will be my first challenge, just what I need to step up my game. I've consistently logged in to mfp for ~70 days now. I got better at completing my food log during meticulous may and now I need to figure out how to actually lose weight on keto while breastfeeding. I haven't actually lost anything yet, which may be due to the breastfeeding hormones but could also be due to weekend slides. SO, my goal for June is no weekend slides. I need to see if I can actually lose while sticking to this plan religiously. It should be possible since I lost on keto prior to pregnancy.
SW:208
CW: 206.6
GW: 175
Logged: yes
Carb goal (20g):
Exercise: Not yet
1 -
First of all my condolences to you and family at this time # beconslave.
I would love to join this chellenge, this would be the first chellenge I've joined since my new eating habits, which is still abit rocky.
Need accountability
SW 230
CW 229.8
My first GW 200 once I hit this I'll review and set another GW
Water✔
Exercise 15min✔
Walk at least 10,000 steps ✔
Booze
Carb goal✔
Calorie goal✔
Need to work on alot of bad habits
Thank you for this thread
1 -
First time doing a challenge. I need to do this as we are TTC starting in October and I want to get off another chunk of weight before then. I started doing this WOE in February and have fallen in love with it. But between vacations, getting sick, and being lazy I've slacked a lot the past month or so.
SW: 188.8
CW: 178
GW: 140
Water ~ done
10,000 step min
Carb goal
Calorie Goal
Logging daily no matter what
Exercise
1 -
baconslave wrote: »My goals: Begin bringing my weight back down after concentrated efforts to gain muscle. I'm still doing that and trying to recomp. but I'd like the scale to inch back down some. I've had some seriously bad situations lately (my mom passed away) and lots of overeating calories and some carb indiscretions. I ate a half carton of ice cream the day Mom died. Anyway, my goal weight (reached in Dec) was 150. If I can get back down to 155 sometime soon and stay around there, which would account for muscle gain and extra water weight from no longer doing Keto, then I'll be happy.
SW: 159.6lb
I'm so sorry to hear about the loss of your mom, I understand the emotional eating because I did the same thing ( my mom passed away 2 years ago and I still have moments of emotional eating) but did finally get back on track enough to lose the 25 lbs I gained after her death but still need to lose 30 more and I started back into a workout routine mainly HIIT a couple days and weight train the other days and it has helped me to feel a little better. Hope you Remember good memories of you and your mom together God Bless 0 -
I'm in for this challenge too I still need to lose 30 lbs and wanting to increase muscle mass. Here's my goals:
SW: 183
GW: 145
Carbs: sticking to 30 or less
Exercise: HIIT 2 times a week weight training 6 days a week
According to body space it's going to take me 2 years to reach the figure I'm wanting but I have lost couple of inches and seen increased strength during my weight training sessions so hoping will see results a little faster 0 -
I'll join. One day at a time was about what I thought I needed but with all of us doing this together maybe a week at a time will work. Basic goal is to stay within macros.
SW: 249
CW: 238.5
GW: 150
GW for week one of challenge: 2352 -
I'm new at Challenges too....but since this is only my 4th day streak on MFP, I need this particular challenge at this particular time.....Thanks baonslave; and sorry about your Mom.
SW: 205
Preplan weekly menus on MFP Food tracker
Complete Daily Food Tracker
Exercise at least 3X week and track on MFP tracker
Drink at least 4-16oz bottles of water a day
Carb goal of under 50g per day (will re- evaluate this at end of June)
Final Goal Weight: 135
GW for end of June: 199
0 -
I'll join!
I've had my ups and downs over the past year but I've made tremendous progress when I just stick to it and don't sabotage myself!
So here goes nothing!
Cw: 157
End GW: 145
June goals:
Log every day
Carbs under 50g with the exception of my bday on the 21st
Jog at least 3 times a week
Elliptical at least 3 times a week0 -
Great! All in
SW:190
CW:84
GW: 145
June Goals:
Log accurately everyday
Get at least 10,000 steps daily
Stay @ or near 50 grams carbs daily
Resistance training 2 x’s weekly
0 -
Starting all over as of today.
Don't plan to weigh in til June 14 to undo some damage before I record.
Goals for June:
Carbs under 20:
Daily 30 minutes physical activity:
Going to try to keep it simple so that I can add this in as a habit. The carbs limit will be challenging until I readapt, but the hardest thing for me has always been physical activity. And I want that to be part of my day, so it will be my major focus.
0 -
Just started a 60 day challenge at my gym, and I definitely need to get back on track with the basics.
CW:. 168
GW: 135
June goals:
3 hours of activity per week
30 Net Carbs per day
16/8 IF Eating window 11:30AM-7:30PM
Log daily
0 -
I am trying to keep losing, all the while knowing the upcoming vacation will likely derail my efforts.
SW 158
CW 143
GW 125 ?
goals
fasting glucose levels under 115
exercise 5 times at least 45 min per day
carbs 50 net
log daily
housework
develop new business0 -
Ooooh... My first LC challenge!
I weigh in Wednesdays, so this is perfect. I'd love to lose at least 4 lbs (1 lb/week) by the last Wed of June. Every day I'll report on the previous day's progress as a couple of the items I don't do till bed time.
SW: 301.7
CW: 298.6
Challenge GW: 294.6
Daily Goals:- Log Daily
- < 50 g net carbs
- > 75 g protein
- > 100 g fat
- >48 oz water
- Take supplements
- PT Core exercises
- 10+ min walk
0 -
I'm so sorry for your loss.
Back to basics sounds like a good idea for me.
I need to think about my goals, but they include:
* Logged
* Stay under 100 gm carbs (I might go back to keto levels)
* Stay under maintenance calories
* Get back to maintenance goal range (weight trend is 135 right now; want to stay at 129-132)
* Exercise (if not a workout, get 10k steps in)
* Get enough sleep
* Keep sodium/electrolytes up0 -
@baconslave so sorry for the loss of your mom.0
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Thank you @baconslave for doing this and sharing, sorry for your loss. I gained a lot after my mom passed, took care of my dad and then he passed about a year ago and gained over 25 pounds in two months, so here I am to get healthy.
Wow can't believe I'm putting this out here, ugh
SW: 286.6
CW: 251.2
GW:245.2 for the month of June
Goal:
*loose 6+ pounds for this month
*track daily
*work out either walking or the gym 3 times a week, 45+ minutes
*carbs under 20 grams, I'm doing Keto
*50+ ounces of water daily
Wishing everyone well on their goals!1 -
SW: 226
CW: 207
GW: 150
Goals:
Log Daily
96 oz water daily
10,000 steps per day minimum0 -
My condolences @baconslave!
June Goals:
SW: 154
CW: 127.6
GW: 120-125ish?
Stay in carb goal under 30 most days and no higher than 50.
Exercise at least three days a week.
Keep calories under maintenance.
0 -
June 2 checking in.
CW: Not weighed
Logged: Yes
Water: Yes:
Calorie Goal: Too high
Carb Goal: Too high
Exercise: Walk 20 mins.
No booze: No problem0 -
**disclaimer: I'm not low carb, I'm SLOW carb***
I'm in. I need to be focused this month.
I've recently changed up my bio-identical hormones, so I need to keep track of things for the next while.
CW: not sure, I was 139 the other day, a few pounds higher than I like
GW: 135
Food goals: drink lots of water, eat lots of fiber, drink less wine, eat no rubbish carbs,
Exercise goals: run 3x a week, yoga 3x a week, Pilates 2x a week, 10k steps daily. (These are ongoing goals)1 -
Need to change up my weekly goal.
SW: 249
CW: 238.5
GW: 150
GW for week one of challenge: 235, new GW for week one is 233.
The scale said 235 this morning. That's a huge one day drop. I know it's probably all water weight and I'll not be able to repeat that lovely loss again. But I can do another two pounds if I'm careful and I'll be careful as all the dickens.1 -
Thank you all so much for your kind words.
Yesterday:
Wed 6/1:
Logged:
Water:
Electrolytes:
Calorie Goal:
Carb Goal:
Exercise: strength-Legs
Prelogged next day:
SW: 159.6
CW: 159.60 -
much sympathy about your mum, and sympathy for the reach into ice cream etc .baconslave wrote: »
I'm a little late to the party, but very glad to be here:) Did extremely well in April, dropped 8kg, despite a few wobbles, sustained that in May, and now ready to focus and drop again in June.
I'm starting Pete Evans 10 week Paleo plan - to keep me focused and on track - but I'll have to give up my one truly favourite treat, cacao and rice milk ..... eeek:)
SW: 128kg
CW: 120kg
GW: 114kg by end June
DAILY GOALS
Take D, B's, Magnesium, Q10, liver supplements
Log food
>10 glasses water
> 10,000 steps
< 45 Carbs
> 75 protein
> 90 fat
< Calorie goal
Thank you for this thread0
This discussion has been closed.