Just the Basics: July: Week 1 (7/1-7/7)
Replies
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SW 231
CW 216
GW (for July) 210
Goals
1) Log everything every day
2) work out at the gym 3 times a week
3) work out at home 3 times a week4 -
SW for July: 156.9 (First time joining a thread, and brand new to LCHF
CW: 156.9
GW: For the Month I would like to lose 6.9 to be at 150
My Daily Goals:
1) Get 12000 steps a day (fitbit)
2) all food logged, no" guesstimates" lol
3) carbs 73g Fat 89g Protein 91g or keep my Macro close to this (20%/55%/25%)
4) Stay under 1450 Cals
5) 1895 ml of water (8 glasses a day)4 -
Here I go, participating in my very first challenge.
SW: 172
CW: 169
GW: 135
Nutrition goals for the month: Log every day, keep net carbs at under 70g per day.
Exercise goal for the month: At least 30 mins. of exertion every day, enough to get heart rate up & sustained. 2 mile walk at least 5x per week.
Attitude goal: shift from thinking of myself as "dieting" to thinking of myself as "taking care of myself." When I quit smoking (many) years ago, I was successful not because I refrained from smoking, but because I began to see myself as a non-smoker. If I was a non-smoker, why would I smoke? Precisely this idea is what I want to attain here: a change in perspective to thinking of myself as an active, lean person - maybe this way I can finally get down to goal.2 -
SW: 206 (June 1st)
CW: 198.4
GW: 150
My daily goals are:
1) log every day
2) plan/cook ahead, instead of waiting until I'm hungry and grabbing the first thing I can lay my hands on, which is usually not as healthy as I would like. I'm hoping to save carbs, guilt, frustration and money!
3) drink more water2 -
Sw 294
Cw 263
Goal onederland
I have fallen off walking due to heat and I have been slipping and eating sugar and flour here and there.
Goal sugar back out...wheat back out.
6 days of walking a week with one rest day.
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Can't seem to cut and paste.
So, for 7/2:
Food, fluids, electrolytes, ☆
Home, art, mend, ☆
Log, pre-log, ☆
Scale died so no weigh in til replaced.
Two areas not attended to:
Activity
Job search.
I am good with yesterday's progress, today so far is on track.
Of interest is that my activity and job search in my mind are both priority items, more than some of the other things - so natch, I leave those things undone. I'm so predictable!
Anyway, I've got a month to work on that.
Feel like this month will be a good one.
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My Daily Goals:
1) Get 12000 steps a day (fitbit)❌
2) all food logged, no" guesstimates" lol✅
3) carbs 73g Fat 89g Protein 91g or keep my Macro close to this (20%/55%/25%)❌
4) Stay under 1450 Cals✅
5) 1895 ml of water (8 glasses a day)✅
So first day 3 out of 51 -
SW for July: 146.4
CW: 145.8
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
76g total. dang. so close!
4) Movement/exercise: running, gym time, or just hitting steps goal - got a lot done but not even 4k steps doing it.
5) Enough fluids (and electrolytes, especially potassium) ✅
4 -
Happy 4th!
So tired of losing the same pounds..So July is it.
Cw:151. Or 100+ "a" on my scale.
Gw:146 this month. Same weight I was in January.
Calling this joyous July. Looking to find my happiness this month. Once I eat right I feel happier and healthier.
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Day one sugar an wheat out check
Didn't walk but did laps in pool so check3 -
SW 190
CW 157ish
Aiming for back to low 150ish by August.
Goals:
Hoping to log more often.
Skip the summer goodies.
Keep carbs lower to avoid carb cravings.0 -
baconslave wrote: »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!
Oh, my, I was one of the members requesting a repeat of the Basics challenge and here it is the 4th and I'm only finding this topic. Blame the holiday weekend with too many parties to attend and too much fun to be had.
Many thanks to @baconslave for this second go around. My July goals are:- Log everything before I eat it.
- Meet my goals for the macros.
- Increase my sodium and potassium intake.
- Walk to the road and climb back up my mountain every day.
- Drink more water.
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Day 2 for me,had a migraine yesterday so sort of caught up on sleep, no walking but heading out this am for one:) Need my HWC!0
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Happy Fourth to all my pals!
Spot on for yesterday foodwise, logging, house and home, artwork... yay!
•Activity was not attended to.
•Haven't purchased new scale yet. (Almost feel afraid not having one...wonder what that's about... still doing well on my food plan though.)
•holiday weekend so no job search today.
No socials or BBQs planned, so hopefully that will keep the eating piece safe.
Plan to work on a big home organizing project today. Might take all day, so I'm just going to pace myself and get ready to be amazed when it's done.
But first, coffee...bullet proof - of course.
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I need to restart. Coming off a bad week
Goal is to get to 140 pounds by August 1. If I don't weigh myself regularly I get too far off track.
Keep carbs at 20g except for a carb up meal every 3rd day- I discovered I needed to add some carbs every 3rd to 4th day after 3 months of doing LCHF. Just some fruit or a sweet potato.
Keep up with weights and running. 3 days of rest = being lazy.
Keep up with the keto lemonade and water.0 -
Scale is up to 137.6 this morning! (Maintenance range is 129-133 and when I get to the upper 130's I generally have to go up a size.) I guess the trip was worse than I thought.
Back to basics now for serious!!0 -
day 4 of zero carbs and just keep feeling better and better
<5g carbs - still achieving this, in fact have got it to my lowest yet at 1!!!! obviously these are only coming from meat products so not bothered by them as classing under 5g as zero carbs.
<2020 cals - still way under and not hungry at all
>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 plus 1 or 2 cups of Earl Grey so probably adds up to about 3 litres or more of fluid
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
Have even got my son half on board too - he still has a few carbs which he just can't quite give up but is embracing his Carnivore side with me so hoping it will all rub off on him, its so much easier cooking the same for both of us with only a few minor tweeks for him2 -
I'm in!
Goals this month, not all diet related:
No more than 30-50 total carbs daily
Exercise 4x a week at least
Try a couple new recipes
Make an effort to get up a little earlier
Organize my house better1 -
Daily Goals:DAY 2
1) Get 12000 steps a day (fitbit)✅
2) all food logged, no" guesstimates" lol✅
3) carbs 73g Fat 89g Protein 91g or keep my Macro close to this (20%/55%/25%)❌
4) Stay under 1450 Cals❌
5) 1895 ml of water (8 glasses a day)✅
Second day 3 out of 5 again, just different ones lol0 -
Im Brandy, Hi! Lol
I want to lose 130lbs. I am currently at 289lbs. I started on July 1st and am happy to say I am already 5lbs down!! My DR is monitoring my weightloss and has me on a very strict Low Carb diet do to the fact that my diabetes was totally out of control. She also put me on Metformin and Phentermine. The Phentermine is AMAZING! 5 days ago I literally didnt have the energy to get off the couch. Today I am excited to go shopping and looking forward to going to see fireworks tonight!
So......
JULY GOAL
SW:294
CW:289
GW(July):275
DAILY GOALS
Take meds faithfully
Stay under 15g of Carbs
Stay under 5g of Sugar
Drink a gallon of water daily
I am also going to do progress pics.
Cant wait to get to know you all!!
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JULY GOAL
SW:294
CW:289
GW(July):275
DAILY GOALS
Take meds faithfully
Stay under 15g of Net Carbs
Stay under 10g of Sugar
Drink a gallon of water daily
Today:
I took my meds today. I sometimes forget my evening Metformin so my goal is to not do that! Lol!
I had a total of 10g of Net Carbs today!!
I had a total of 6g of Sugar!
And water I got in probably 64 oz. Will be starting the gallon challenge tomorrow!
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July goals for my are:
Keep carbs >30
Calories 1300
Stay consistent with logging everyday, including licks, tastes, and bites
Weigh my food for more accurate tracking
Drink 8-10 glasses of water each day
Take measurements every week
Stay focused on the process and don't worry about the rest.
Don't compare myself to anyone else and remember everyone's body responds differently
No booze!!!
I might try to switch out some of my dairy for other fats
Start an exercise plan
Basics so far for July 1-4th:
Logged-yes!
Carbs under 30g-yes
Calories-yes
Water-yes!
Exercise-yes
Electrolytes and vitamins-no
Went to a pool party and potluck today and stayed on point with my low carb eating. Although I might have underestimated the quantities and may have eaten too many calories, I'm sure I still managed to keep my carbs low. I'm really proud of myself for not even tasting the sweets. Another birthday cake (with cream cheese frosting), cookies and brownies...but I know cream cheese frosting is a trigger food for me, so not even a taste or lick.
4 -
Check-in for July 4:
SW for July: 146.4
CW: 145.2
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 77g total. Squeaked in with the net at 33 though
4) Movement/exercise: running, gym time, or just hitting steps goal ✅
5) Enough fluids (and electrolytes, especially potassium) ✅1 -
So here's today's update! The Fourth is actually one of the better holidays for me - it's easier to eat nothing but smoked sausages and steak and not have anyone try to push baked goods on me. So I was able to stay in ketosis throughout the weekend.
SW: 213
CW: 209
GW: 180
1. Only went above 40 carbs once in the last three days; yesterday I was up to 43 :-O
2. I was able to exercise twice in the past three days, and I'm heading to the gym in a few minutes.
3. I stayed below 1600 kCals except yesterday, where I ate maintenance
4. It's been rough trying to hydrate as much as I should. I'm probably still at 50-60 oz rather than 100 oz.
5. I haven't meditated. At all. Taking time to be alone by myself is difficult for me, but I'm going to start doing so because I know I need it.
So how's everybody else doing?
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July daily and end of month goals:
Vitamins every day, not just weekdays
Increase my water
Keep carbs below 80
Keep calories at or below 1500
Bump up my activity level
Better meal planning
Check measurements 7/31
7/1-7/4 met most but not all. Room for lots of improvement.0 -
day 5 of zero carbs and just keep feeling better and better - have lost all bloating, my energy is increasing and I am feeling calm for the first time in a long time
<5g carbs - this is now becoming easy to do, I don't fancy anything that isn't meat at the minute so not feeling under pressure to eat anything else
<2020 cals - still way under and not hungry at all
>2 litres of water - still managing about 3 litres of fluid a day
30 mins exercise per day - my son and I managed a 15 minute walk today so we have started this, just need to build it up every day now
Log everyday - so far so good, not forgot to log anything yet
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Day 3 for me:) Ate way to much yesterday!Stayed on plan except gave into the temptation of Resses Oreos...OMG!Glad they are gone! Back to IF this morning. Must do some HIIT today.0
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July 5th. Weird, seems like it was just the first. These long weekends make time fly by.
Had a happy 4th weekend. The only misstep was I watched the extended Epic version of the Godfather, They eat during the whole movie.. I ended up making angel hair pasta with hot Italian sausage, diced tomatoes, artichoke hearts and black olives for dinner. It's been a long time since I ate pasta like that. Carb overload. Other than that one meal I was pretty steady.
Goals for this week.
Keep carbs >30
Calories 1200
Plan No alcohol this week.
Get in 30 mins a day of exercise.0 -
My first time posting the Basics...
SW: 200
CW: 194
GW#1: 150
GW#2: 135???
1) Meet calorie goal (usually around 1700)
2) Drink 64oz water
3) Strength train 3x this week (this is new goal - I already walk around 13k steps per day)
4) Carbs at <15%
5) NO cheats this week - I gave myself some leeway this weekend, but need to make-up for it by being on point the rest of the week2 -
I've been away for a while. 50 lbs later...
SW: 198.6
CW: 196.8
GW: 120
Mini Goals
1. Eat enough food
2. Eat less than 20g of carbs per day
3. Reduce glucose levels
4. Drink 96oz water per day
5. Walk 3x's per week
6. Log food daily1
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