Just the Basics: July: Week 1 (7/1-7/7)
baconslave
Posts: 7,018 Member
Welcome to LC Basics Bootcamp!
At the request of June 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 this 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 7/1:
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!
At the request of June 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 this 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 7/1:
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!
3
Replies
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Okay, here we go!
Second VERSE, same as the first!
My goals have nothing to do with the scale.
1. Spend at least a half hour outside doing something.
2. Jump on the rebounder five sets of a hundred bounces to start, to build endurance.
3. Don't make more than a single serve fat bomb treat at a time, no more than four times a week. This is flexible on the four part, NOT on the quantity part
4. I will spend five minutes a day, meditating and/or earthing
5. I will NOT, I MEAN WILL NOT, change my calorie goal. I will be consistent.
So, that's all for now.
HAPPY JULY!10 -
Braved the scale today, it wasn't as bad as I feared... in fact, I'm pretty much at the same place I left off (which speaks volumes about how intuitive this way of eating has apparently become; even when I thought I was flailing badly - and I was, mentally and emotionally - I still made decent enough choices to not gain. Rather a shock!).
SW for July: 146.4
CW: 146.4
GW: 140
My Basics:
1) all meds taken
2) all food logged, even the licks, bites, tastes, and random stuff I have to guess at
3) carbs under 75 total; shooting for 35 net max
4) Movement/exercise: running, gym time, or just hitting steps goal
5) Enough fluids (and electrolytes, especially potassium)
#s 2, 3 and 5 should be interesting - we are traveling to a family reunion in Washington State mid-month. I have found that in the more temperate climate I drink less, and we belong to a very SAD-eating family so picking and choosing what I will put in my body while simultaneously not offending anyone should be a trick. Movement will be easy though, I'll get to walk/run around the lake by Auntie Jan's house every day if I want to4 -
Since I failed the June challenge miserably, here I go again...
SW: 256 (3/7/2016)
CW: 218 ✔
July Challenge GW: 210
Daily Goals:
Log Daily:
Log EVERYTHING:
<20 g net carbs:
<1400 calories:
>80 oz water:
Weekly Goal:
Don't go off plan on the weekend:
Perfect timing on seeing this as it is Friday the donut day here at the office (every week and the kitchen is right across from my office) torture I tell you!!!!! I have been struggling staying on plan anyway and was very tempted to say screw it and go eat a donut today - but I am recommitting and staying away from those evil pastries!5 -
Am definitely joining this month too - although am doing alongside my own challenge of zero carbs - my goals for this month will be:
SW - 294lbs (21st)
CW - 254.5lbs (18st 2.5lbs)
GW - 133lbs (9st 7lbs)
Weight loss wanted for July - 10lbs
<5g carbs (total)
<2020 cals
>2 litres of water
30 mins exercise per day
Log everyday
6 -
July goals:
1. Lose 6 lbs
2. 16:8 and keep my start time consistent instead of allowing myself to eat earlier because & stopped early the previous day
3. More sleep
4. Gym 4x's week1 -
Great--I need a basics challenge.
7/1 weight: 177.2
I'm going to keep it very simple. Carbs under 40g and drink a minimum of 8 glasses of water a day. I'm hoping to lose about 5 lbs this month.4 -
SW 201 (Feb)
CW 189
GW 185 (July)
Will add my individual daily goals tomorrow.0 -
SW: 165
CW: 165
GW: 155
1. Substitute veggies for pita chips
2. Stop being obsessed with the scale- I fluctuate 2-3 a lot and it really gets me down. Changing meds this year and gaining 10 lbs has been tough.
3. Gym 3X a week
4. Eat more protein!
0 -
SW 240( March )
CW 228.2( July)
GW under 200 ( I'll set a new goal once I hit this)
I haven't been consistent last month ..... I still lost a small amount of weight. New month fresh start
More water
Cut out chocolate/sweets
Stay within my Carb goal
10,000 steps each day
15min exercise
Loss 10 lbs
2 -
I'd love to join! I am new to this way of eating and I am currently traveling with my family in our RV so I don't have a scale (maybe that is a good thing?). So, I will keep my goals simple: log every day and eat less than 50 g carb per day. I will also hope my measuring tape shows progress at the end of the month.4
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Salisbury cathedral, England, for a wedding today. Excited. Gorgeous venue. Judging from last night's hen's evening, lots of good choices and even more bad ones, food wise. Will need some will power today!
56.7kg when I checked 2 days ago. Will let you know next Tuesday on weekend impact. Using same 10 goals as last month.0 -
Last month went fairly well, but I'm aiming for better this month. I had a few days I went over on calories and carbs mostly due to wine
SW: 260 on 3/24/16
CW: 226 on 7/2/16
GW: 180ish
Goals for the month
-Nutrition: Carbs <75g total daily, Fat >80g, minimal alcohol consumption at this weekend's festivities
-Exercise: 5 days of 30-45 minutes cardio plus at least 2 days of strength training
-Weight: It would be most excellent to lose 6.5 pounds or more just to get into the 210's where I haven't been in over 6 years!!
Happy July everyone!5 -
Finally getting in here to post.
Busy busy busy.
I've been doing a 4:3 this week (calorie cycling: low-calorie to maintenance cal level) to nudge the scale. And it worked.
SW: 160
CW: 157.6
I'm thinking maybe I might need to space my 3 low-calorie days out a bit. I'm NOT a nice person on the last day. At all.
I'm having to tweak as well since my carbs get too low and cause mummy episodes at night which is not good. So I have to save all my carbs for the evening and that's hard without eating crap. (Recap: ketosis causes a decrease in moisture/mucus production in the body for some people. It does for me. In the past year, I have developed genetic Sjogren's Syndrome (basically dry body syndrome, the immune system attacks the mucus production, tears, and saliva production causing chronic dryness. This is bad for my eye health and can cause vision loss over time due to tears in the cornea. 100g carbs decreases the symptoms markedly.)
I also have a twinge in my wrist, so I'm thinking I need to rest this weekend and not do my 3rd strength training day. Which is a bummer, but I don't want a lengthy recovery from an injury so I'm just going to behave.
I'm hoping to get back down as close as I can to my goal weight (150), which I reached in Dec, but started trying to gain muscle. I did, but I also gained water weight from leaving Keto, and I'm sure some fat from stress eating from dealing with the Sjogren's and losing my mother and grandma within 2 weeks of one another. I'd like to get back down to at least 155 and stay. Lower would be nice, but I'll settle for 155 since some is muscle and I want to keep it.
Blah blah blah.
Have a great weekend, everyone.4 -
just coming towards the end of my 2nd day of zero carbs and feeling pretty damn good so far
<5g carbs - definitely achieving this, only eating meat and fat so far so what carbs I am getting is what is in the particular meats I am eating
<2020 cals - so far I am still managing to be way under this, and I am eating to hunger
>2 litres of water - I have stopped drinking coffee and only occasionally having an Earl Grey Tea so the rest of what I am drinking is water and so far both days I have achieved 2.5litres of water
30 mins exercise per day - I haven't managed this one yet, but this will definitely be added in
Log everyday - so far so good, not forgot to log anything yet
5 -
Somehow, after maintaining a good, solid low carb run for 12 months, I lost my drive. I've been battling my attitudes and focus for another half year - but haven't been able to regroup effectively. I'm at a loss.
Not even sure where to go from here. The basics for me right now might be to just let go of some unrealistic life expectations and be happy with who and what is currently in my life right at this moment.
Think I'm just going to let go of good/bad mentality, and monitor what I do when the pressure is off and see if a new path comes to mind. Still planning to stick with lchf because I believe in it. Hoping to find my way back to a good flow that feels right.
Although the deprivation I feel now is prolly not about food, I'm 100% using food as a substitute. So, if I let go of my hopes for a minute or two, maybe I can feel less deprived and the food plan will fall back into place.
July goals:
What is important to me to monitor.
Yesterday:
Water/electrolytes: ☆
Log ☆
Prelog ☆
Under 20 Carb
Under calorie
Weigh in
Activity ☆
Social ☆
Art
Home ☆
Job
3 -
So, here we go. I did keto for awhile, had great results with it, but fell off the wagon HARD. Gained back everything I'd lost. So I'm ready to try this again ;-)
SW: 213
CW: 211
GW: 185
And here are the goals for this month:
1. <40g of carbs daily
2. Exercise 4-5 times a week
3. <1600 kCals daily
4. >100 oz of water daily
5. Meditate daily
Good luck, everyone! Feel free to friend me!3 -
July SW: 225
GW: 215
Goals:
Less than 30g net carbs/day
Exercise 5x/week
8 cups of water/day
Read a daily devotional
Take cal/mag and multivitamin daily
My struggle will be traveling with family to a BBQ this weekend.3 -
CW - 149
GW for the end of July - 141
(Lose 2 lbs per week)
Goals -
- log daily
- net carbs under 20 (start July 3)
- restart exercising ... Specifics tbd
- drink at least 2 litres of water each day3 -
Totally need this!2
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Gosh, so many new people!! It's great to see!! I look forward to celebrating your successes, and trials!! Good luck to all of you!
I don't "join" these challenges because I never know when inflammation is going to take me out, making me feel like a failure, and I don't want that! So I celebrate from the sidelines with all of you!9 -
July 2
CW 186
GW 181
Strive to faithfully log everything even when I don't want too. Drink 5 bottles of water daily and walk 4 days each week. Enjoy fellowship with each and everyone of you!!
4 -
SW 147
CW 136
GW 120ish (short and small boned)
I adjusted my carbs up a bit so that I could have more fruit. Unfortunately I used up the extra carbs with wine instead. On the plus side, I did stay within my allowance, but I’m putting my carb goals back where they were and will try adding in a little fruit later when I’m closer to maintenance.
Goals for June: Drink more water and less coffee, spend more time moving and less time sitting, and weigh in at 132.3 -
I'm trying for modest weight loss, since that works best for me.
Looking to do:
1425 calories
50g carbs
60g protein
No grains at all
8-10 cups of water a day.
Pretty basic stuff, though I have trouble usually by eating too much protein and too little fat. Those old habits die hard. I also have trouble giving up fruit, but I can do berries all summer, so it's not too bad.
If that doesn't work I guess I can trim back on the carbs and just eat vegetables.2 -
Wow, lots of successes. Working on mine!
~28 g carbs (6%-ish, try to stay under 30)
73% fat
21% protein
Water is never an issue (might be too much, sometimes...and not enough sodium)
I could work more on my activity, but I've got a frozen shoulder and taking it easy
SW: 248 (May 31)
CW: 229 (Jun 30 - just short of 20 lbs in 30 days!)
GW: 150 (short term goal, never been a normal weight adult)1 -
So to check in for yesterday, 7/2
SW for July: 146.4
CW: 148.4 (but I was all kinds of sore and swollen so no big shocker)
GW: 140
My Basics:
1) all meds taken
2) all food logged, even the licks, bites, tastes, and random stuff I have to guess at
3) carbs under 75 total; shooting for 35 net max
4) Movement/exercise: running, gym time, or just hitting steps goal
5) Enough fluids (and electrolytes, especially potassium)1 -
I'm in on this one!
SW: 242.2 may 1
CW: 221
GW: 150
Goals this month:
1. Meet macros
2. Lose 10 pounds
3. Meet my step goals
4. Take my vitamins
5. Drink 100oz water1 -
@bjwoodzy
SW: 248 (May 31)
CW: 229 (Jun 30 - just short of 20 lbs in 30 days!)
GW: 150 (short term goal, never been a normal weight adult)[/quote]
We are super close in size! Good luck! You got this!2 -
For me, my goal has been to not let the lack of movement on my scale get me down. To remind myself that I'm getting healthier and my body is healing 30 years of damage. I have been successfully doing this, and truly haven't worried
However,
It doesn't mean I wasn't excited to get on the scale this morning and see I finally hit a 20lb weightloss! So excited to see that and it's such a motivator. I'd love to lose another 10 by the end of the month and get myself out of the 300s, but if I don't, it's ok. I'm getting healthy and that's my main goal.
SW: 329
CW: 308.2
GW: <2007 -
SW: 236
CW: 152
GW:136
My main goal is to get back to walking! Lost most of my weight just walking.Also need to get more protein and fat. Might try savory fat bombs.
3 -
just coming towards the end of my 3rd day of zero carbs and feeling amazing
<5g carbs - definitely achieving this, only eating meat and fat so far so what carbs I am getting is what is in the particular meats I am eating
<2020 cals - so far I am still managing to be way under this, and I am eating to hunger - am also finding my hunger is diminishing too which is fab
>2 litres of water - I have stopped drinking coffee and only occasionally having an Earl Grey Tea so the rest of what I am drinking is water and so far I am still achieving 2.5litres of water
30 mins exercise per day - I haven't managed this one yet, but this will definitely be added in
Log everyday - so far so good, not forgot to log anything yet4