Just the Basics June: Week 3 (6/16-6/22)
baconslave
Posts: 7,021 Member
The official challenge blurb for you! 
baconslave wrote: »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.
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Replies
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Sorry I have been MIA. My dad came to visit, and though I did read all the comments made, I spent my time visiting with him in the short time he was here.
My calories were not always on point, but were close, most of the week. With the exception of the night before last when I went on an epic nut binge.
This was me:
Carbs were okay though. And exercise.
I know that next week I'm going to have to knuckle down and cut some calories if I want to lose these 5lb, because they aren't budging as it is.8 -
@baconslave love that nut muncher!1
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Nuts are evil and wonderful. I am having to cut back on what I buy since I seem to want to eat too much with them. I'm starting to think I need to premeasure them out for the week and just go with that. Maybe that will slow me down....
I am still walking every day. My arthritis seems to be starting to accept it. It is not always painful. It isn't helping the stress fracture in my foot but it doesn't seem to be hurting it too much.... Those things are annoyingly slow to heal.
I have lost about 4 lbs this month but it is mostly inflammation. Around 158-159. My carbs are still a bit too high, and I tend to grab bad snacks that are carb heavy. Still working on rebuilding those good habits. My meals are fine. Snacks just need work.4 -
I had a high calorie day, but i was working like crazy, I figured a very hungry day was overdue anyway. I ate all the raspberry fat bombs. All. The. Bombs. Of. Fat. Totally don't give one Doo Doo.
So...this week I've lost another three or so pounds. Just averaging, since the first I've now lost 5.9. Can I just say six? Yeah, six pounds, two weeks.
I also took another round of pics. I'll probably take them once a week. I like visuals.3 -
SW 329 1Jun2016
CW 314.6 Today
Down 14.4 lbs! I'm halfway from my start way to getting back below 300. If nothing else, that's enough to keep me on my goal. I wish it was realistic to want to be below 300 by the end of the month, but I think I'll be happy with the end of next month. I'd like to be below 310 by the end of the month. So two weeks to lose 5 lbs. It may not happen, but it's ok if it doesn't, b/c I am getting healthier. I had a NSV where I had to strap my watch one loop tighter. It's such a small thing, but I was elated when I put my watch on and realized my usual loop allowed too much space.8 -
Handling It all pretty well this week. Feeling fulfilled and right on track with food! Nothing social to distract me til tomorrow, so a full week on track. By tomorrow, I hope to have another plan to not allow myself to go off track. Maybe a limited retail therapy item if I resist temptation. Not above a self bribe occasionally if it helps.1
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I've got some work to do to figure this all out. I can't seem to go over calories everyday. Hmmmm....
SW: 194.2 (6/12)
CW: 193.2
GW: 189.0 (6/30)
12,500 steps today
WAY over in carbs
Still logging in0 -
Boy am I glad that last week is OVER and GONE.
SW: 249
CW: 234
GW: 150
HEIGHT: 5'10"
GW for this week is 232.
Off to a shaky start. My lunch today was strawberry pie from Perkins. No sorrows, no regrets, and if I had it to do all over again I would still have the strawberry pie from Perkins.1 -
I’ve done really well this week and kept on target with everything. I haven’t really exercised in a year or so and thought I would try a Pilates class. “Piece of cake,” I thought, “it’s just mat work, no cardio. I can do that.” Ugggg – I think I was the youngest (at 49) and most pitiful one there. Those silver haired ladies owned me! On the plus side, they were so inspiring and encouraging that I signed up for a full month. With any luck I’ll be able to inhale soon without my abs screaming.
SW: 147
CW: 137
GW: 120ish1 -
This is my 16th day of trying hard to hit my keto macros and I lost 7 lbs since June 3.
NUTS are amazing. So are fat bombs! (although I've only made two kinds so far)
SW: 248
CW: 241
GW: 150 (short term)1 -
This evening I felt bashed around by my food cravings. I've resisted. But it's been an all night struggle to avoid going out for the binge food. And it's actually tired me out. What a waste of my time and energy and yet no hope of relief in sight. I just always seem to want to binge out. Probably going to just go to bed so I don't break down. Man, I'm sick of this battle sometimes. Over and out.3
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Great day in terms of sleep, cals, carbs, exercise. Yay.
I have a summer cold though and it huuuurts to talk. Trying to avoid comfort food.
I might need to take it easier tomorrow b/c I've had the cold for about a week and it just got worse in the past 2 days.0 -
oh my goodness had an almighty fall off the wagon yesterday - had a binge in spectacular fashion, pretty much everything I ate was not LC at all - I started the day wrong and it just got worse - but am going to look at the positives for the first time I logged every binge - I have never done that before, but I am not looking at it as a bad thing, just a slight slip up and getting back on track today - usually binges like this will last a few days but this one is going to be nipped in the bud and stopped in its tracks.5
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CW 122.8
GW 115 lb (target this month is 120)
9/10 with a day spent in bed. Fixed salts n feel better.
@Riche120 great class- if your abs hurt then you were doing it right! Well done.3 -
Closing out the week on a high note! or should I say low note, down 2.5 for the week after a rough beginning. Just weight I'm re-doing, but heading in the right direction again.
Oh someone brought in donuts today, but I'm able to resist, got my avocado, broccoli treats and my lunch ready today. Have a great weekend - Happy Father's day to you Dads!
Logged - yes
Water - yes
Sodium - yes.
No booze - yea!
Calories - yes
Sleep - Up early - feeling good
Carbs - 36 -
Exercise - Arg - missed it yesterday due to a work issue.
Today's Menu
Lunch - Hamburg with a bit of onion.
Dinner - Not sure yet.2 -
SW: 159.6
CW: 160.0
Thurs 6/16:
Logged:
Water:
Electrolytes:
Calorie Goal:
Carb Goal:
Exercise: HIIT (Legs)
Prelogged next day:
I'm getting tired of my weight not going anywhere. It's nice that I can maintain. But I'm up from where I want to be maintaining. Monday will begin a hardcore calorie crackdown. Gonna have to make some sugar-free jello, methinks. And tell DH thanks, but no thanks on the bedtime snacks, period.
I've had a really hard time with mood and the stupid ADD since stopping keto, so I'm adding back CO. I hate to waste the cals, but it helps.
Have a fab day!
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I am on day nine of keto, Hunger is gone, energy is very slowly coming back after a few gravity challenging days where I could only lie in bed.
goals:
for the me the big one is tracking, I learn something every time I track
remembering water
CW: 355
GW: 1906 -
For 6/15-16
Logged - mostly
Water - could be better
Sodium - must have been off a few days, had joint aches this week
Calories - under
Carbs - under
Vitamins - yes
Activity - none but remedying that tonight
Strawberry picking tomorrow and a hike on Sunday are planned.3 -
I'm definately feeling some serious keto flu this time as I go back into keto after two months of being mostly out of it. Feel exhausted and mood swingy. I take all the supplements/electrolytes like a trooper, but bam. Never had it like this.
It's okay though, I'm happy to know I'm going back to fat burning.it will pass and I'll be flying along with that amazing keto buzz! Can't wait for that.
Have a great day, pals!4 -
baconslave wrote: »I'm getting tired of my weight not going anywhere. It's nice that I can maintain. But I'm up from where I want to be maintaining. Monday will begin a hardcore calorie crackdown. Gonna have to make some sugar-free jello, methinks. And tell DH thanks, but no thanks on the bedtime snacks, period.
I've had a really hard time with mood and the stupid ADD since stopping keto, so I'm adding back CO. I hate to waste the cals, but it helps.
Have a fab day!
This me too. My weight crept back up and now I need to lose again. Darn it.
I tend to save my calories for around dinner. I have a small BPC (maybe 100kcal) in the morning and another at lunch and then I eat around 1-3pm, and again at dinner. My problem is the evening. I tend to eat too much then. My eating window is only around 6-10 hours but I eat too much still. Last night it was swiss cheese.
I might try making some small CO fat bombs and see if that will satiate me. I have cut back on CO to save calories but I thinkI should go back to a bit more CO. I felt better with it too.2 -
15th June - Daily Goals
Meds/supplements - yes
Under Cals - yes
under 50g carbs - yes way under again
feeling much more controlled today after a very bad day food wise yesterday - thankfully my binge last night was just that and hasn't rolled over into a longer binge - totally back on track today - decided to stop weighing every day as well and go back to once a week as not sure it was doing me any good seeing the weight increases that inevitably happen during the week
5 -
SW: 249
CW: 234
GW: 150
HEIGHT: 5'10"
GW for this week is 232.
Glad to see you, @kathrout1973, jumping right back in. You have no idea how much your dedication is rubbing off on me. Thank you!
Today is one of the better days I've had in a long time. One Scotch Egg for breakfast and one pork chop for lunch. I've been busy as all get out today and that has helped to keep me from eating out of boredom. Reminder to myself: STAY BUSY!3 -
SW: 153.4
Goal range for maintenance: 129-133
CW: 132.6, yay
Did well today in terms of sleep (fantastic, actually, for a change) and calories. Total carbs were high for me but net carbs were still in my goal range (I may have had both a Quest bar and an Atkins bar today ...). Exercise was minimal; I have a bad cold and my body felt run down so I tried to take it easy today and do more sedentary things.0 -
Nuts are evil and wonderful. I am having to cut back on what I buy since I seem to want to eat too much with them. I'm starting to think I need to premeasure them out for the week and just go with that. Maybe that will slow me down....
I am still walking every day. My arthritis seems to be starting to accept it. It is not always painful. It isn't helping the stress fracture in my foot but it doesn't seem to be hurting it too much.... Those things are annoyingly slow to heal.
I have lost about 4 lbs this month but it is mostly inflammation. Around 158-159. My carbs are still a bit too high, and I tend to grab bad snacks that are carb heavy. Still working on rebuilding those good habits. My meals are fine. Snacks just need work.
This sounds so much like me. I can not limit nuts or nut butter very well. After eating close to a cup of them a couple of days ago I decided I needed to avoid them for now. I also relate on the snacks. Lately I have been making chia pudding by mixing chocolate protein powder ( I use one called clean lean protein by Nuzest ) almond milk and chia seeds. Has almost no carbs and super yummy. It is the most processed thing I have been eating and might not work for some of you but I really like it.2 -
I'm definately feeling some serious keto flu this time as I go back into keto after two months of being mostly out of it. Feel exhausted and mood swingy. I take all the supplements/electrolytes like a trooper, but bam. Never had it like this.
It's okay though, I'm happy to know I'm going back to fat burning.it will pass and I'll be flying along with that amazing keto buzz! Can't wait for that.
Have a great day, pals!
Is that what this is? Started in Tuesday and have been so tired, actually took a nap which is unheard for me and joints and body is achy. Hope it passes soon!0 -
tshirtartist wrote: »I'm definately feeling some serious keto flu this time as I go back into keto after two months of being mostly out of it. Feel exhausted and mood swingy. I take all the supplements/electrolytes like a trooper, but bam. Never had it like this.
It's okay though, I'm happy to know I'm going back to fat burning.it will pass and I'll be flying along with that amazing keto buzz! Can't wait for that.
Have a great day, pals!
Is that what this is? Started in Tuesday and have been so tired, actually took a nap which is unheard for me and joints and body is achy. Hope it passes soon!
Could be! That first bit of water weight lost also flushes electrolytes from your system. 3000-5000mg of sodium per day is often needed to replenish it. Some extra potassium and magnesium (citrate) can help too. A cup of two of broth will help. I used to add a teaspoon of salt to water every day. Others like salt tablets. It seems like a crazy amount of salt but it does help.
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Ah, the week end is here. I'm still going to focus on staying more busy than usual to keep me from eating out of boredom. Church function today will be a time I'll just have to stay strong and get through it without eating the goodies. I'll take along some string cheese and a couple of fat bombs for emergency use.4
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Sw: 241 (ugh)
Gw: 238 (this week)
I gained three pounds because I cheated, even though my goal last week was to not cheat
This week, I will lose those three pounds again. Truth be told.2 -
SW 240
CW 238.7
First goal weight under 200
It's been a testing week! Seriously I need to evaluate what I'm eating
been over my carb goal and seem not to be getting alot of good fats in! Starting Monday need to start logging foods :
Any suggestions would be greatful..0 -
tshirtartist wrote: »Nuts are evil and wonderful. I am having to cut back on what I buy since I seem to want to eat too much with them. I'm starting to think I need to premeasure them out for the week and just go with that. Maybe that will slow me down....
I am still walking every day. My arthritis seems to be starting to accept it. It is not always painful. It isn't helping the stress fracture in my foot but it doesn't seem to be hurting it too much.... Those things are annoyingly slow to heal.
I have lost about 4 lbs this month but it is mostly inflammation. Around 158-159. My carbs are still a bit too high, and I tend to grab bad snacks that are carb heavy. Still working on rebuilding those good habits. My meals are fine. Snacks just need work.
This sounds so much like me. I can not limit nuts or nut butter very well. After eating close to a cup of them a couple of days ago I decided I needed to avoid them for now. I also relate on the snacks. Lately I have been making chia pudding by mixing chocolate protein powder ( I use one called clean lean protein by Nuzest ) almond milk and chia seeds. Has almost no carbs and super yummy. It is the most processed thing I have been eating and might not work for some of you but I really like it.
With the snacks you need to pre-pack and cook snacks so it's easy to grad good choices. as soon as I bring home a bag of almonds I measure them out and put into small zip-lock bags. I also have cooked chicken wings and hard boiled eggs in fridge so when I want something to snack on there are good choices.
As I'm a chocaholic, I also keep Atkins chocolate bars in cupboard for when I just need the sweet treat. No real chocolate is allowed in the house. Thankfully my hubby has a savoury tooth so not a problem.0
This discussion has been closed.