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August LC Basics Boot Camp 2017: Week 3 (8/15-8/21)

baconslave
baconslave Posts: 7,018 Member
edited November 20 in Social Groups
Repeat of the challenge parameters :wink:
baconslave wrote: »
Welcome to the August LC Basics Boot Camp!


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 8/1:
Logged: :+1:
Water: :+1:
Electrolytes: :+1:
Calorie Goal: :+1:
Carb Goal: :+1:
Exercise: HIIT :+1:
Prelogged next day: :+1:
No booze!: :+1:
8/8

But this is your show. So focus on your basics.


Make this month count! Tear it up!:+1:








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Replies

  • Chillycatmum
    Chillycatmum Posts: 188 Member
    OK well after an attempt to add some veggie carbs back into my diet I have been met with the stomach distress I had before I went ZC - have decided that they just don't like me anymore but it has given me the confirmation that ZC is the best thing for me, will just have to try some different meats for variety when I need it - have had 2 days of uncomfortable stomach but am back on the ZC wagon today and hoping the tummy calms down quickly again. Have been building up my exercise, and hoping this also becomes a proper habit for me, it's still tough going at the minute but in time it will become second nature, water has been good been getting my 2l per day in and have logged nearly everything properly apart from Sunday when I blipped in the evening so all in all August is going well
  • Cadori
    Cadori Posts: 4,810 Member
    My c&p

    8/14
    Logged: :+1:
    Water: :+1:
    Calorie Goal: :+1:
    Carb Goal: :+1:
    Exercise: :+1:
    No booze!: :+1:

    6/6
  • YAYA_of_2
    YAYA_of_2 Posts: 160 Member
    Both 8/14 and 8/15

    :) All goals met!! Woohoo!!!
  • annalisbeth74
    annalisbeth74 Posts: 328 Member
    Being sick def has its perks sometimes. Not being able to smell anything always decreases my appetite. Finally lost that pound I inexplicably regained.

    Under 2000 calories <3
    Under 50 carbs <3
    12,000 steps (8 on the weekend) <3
    Lose 10 lbs by the end of the month (-6.2)
  • macchiatto
    macchiatto Posts: 2,890 Member
    Aug 15
    Weighed in: o:)
    Electrolytes: o:)
    Calorie Goal: o:) (Actually right around 900 today b/c of GI issues, so MFP yelled at me. :tongue )
    Protein Goal: Well ... macro ratios were fine but didn't hit goal since calories were lower.
    Exercise: Rest day due to sickness. (My plan was to swim ... my digestive system prevented that.)
    Well, sort of 3/5 but I'm OK with that under the circumstances!
  • annalisbeth74
    annalisbeth74 Posts: 328 Member
    I'm back up a pound this morning. What the actual f-ck? I'm so frustrated I don't know what to do anymore.
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    8/15/2017
    exercise 111 :)
    calories 1971 :)
    carbs 117 :)
    protein 130 :)
  • baconslave
    baconslave Posts: 7,018 Member
    edited August 2017
    annalisbeth74 wrote: »
    Being sick def has its perks sometimes. Not being able to smell anything always decreases my appetite. Finally lost that pound I inexplicably regained.

    Under 2000 calories <3
    Under 50 carbs <3
    12,000 steps (8 on the weekend) <3
    Lose 10 lbs by the end of the month (-6.2)

    You've lost 6lb in a month. That's more than a pound per week.
    The up-down is water fluctuation in the body, not real weight. It's worse for women, especially because of the stupid cycle nonsense we go through.
    Weight loss is unfortunately not linear. After a point, if you graphed your weights, it would look like an EKG for a cracked out kangeroo. But overall the bouncy line will trend downward. Just breathe. I hate the scale for this reason. I refuse to weigh but once a week right now. The scale isn't reflecting your yesterday, it's reflecting everything that's gone on several days before. Trust the process. Hang in there. I know it's hard.

    ETA: Make sure you take measurements and/or photos alongside weighing for this reason. I've lost count of the times my scale has been a complete *kitten* but measurements have gone down.
  • Cadori
    Cadori Posts: 4,810 Member
    8/15
    Logged: :+1:
    Water: :(
    Calorie Goal: :(
    Carb Goal: :(
    Exercise: :(
    No booze!: :+1:

    2/6 - schnockers!

  • kpk54
    kpk54 Posts: 4,474 Member
    8/14: squeaked in 30 minutes of slow jogging around the the cul-de-sac.
    8/15: off
    8/16: Today. 3 mile walk to the grocery store for stuff to make pico-de-gallo. Fish taco night. Hot, sunny, breezy. Norman Greenbaum. Spirit in the Sky. Groovy.
  • macchiatto
    macchiatto Posts: 2,890 Member
    Aug 16
    Weighed in: o:)
    Electrolytes: o:)
    Calorie Goal: o:)
    Protein Goal: o:)
    Exercise: o:) (YAYOG)

    5/5
    And I lost 1.6 lbs yesterday thanks to my GI issues. :tongue:
  • annalisbeth74
    annalisbeth74 Posts: 328 Member
    Went over my total carbs, but net carbs were about 30, so I'm not too upset. I'm giving up on my fourth goal to lose 10 lbs this month. Maybe it's the fact that I have this stupid cold - either my body's just acting weird because it's fighting an infection, or possibly the cough drops are affecting my insulin levels. Either way my body's gonna do what it wants; best I can do is keep calm and keto on, right?

    Under 2000 calories <3
    Under 50 carbs :|
    12,000 steps (8 on the weekend) <3
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    8/16/2017
    exercise 152 :D
    calories 1153 :)
    carbs 29 :)
    protein 91 :/
  • Cadori
    Cadori Posts: 4,810 Member
    8/16
    Logged: :+1:
    Water: :(
    Calorie Goal: :(
    Carb Goal: :(
    Exercise: :(
    No booze!: :+1:

    2/6 :(
  • YAYA_of_2
    YAYA_of_2 Posts: 160 Member
    8/16 sucked!

    8/17

    Log everything: <3
    Macros within 3-5%: ;)
    Under calorie goal: <3
    Water intake 80-100 oz: ;)
    Step goal made: <3
    Gym 3-4 days a week: :o not today
    Exercise: ;)
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    8/17/2017
    exercise 91 :)
    calories 2406 :)
    carbs 106 :)
    protein 106 :)
  • baconslave
    baconslave Posts: 7,018 Member
    I promise I'm doing the thing.
    More madness. Kids, a midnight pick-up of hubby, then camping the next morning is what I'm looking at for the next day and a half. Yesterday was beyond... :rage: The 6-year-old was acting like a psycho-*kitten* and also slammed a car door open and hit a truck. :rage:
    So, off to mad-dash, making the rounds here and camping prep. I need to squeeze in an extra workout today since I missed one yesterday due to taxi-mom/personal secretary duties all day.
    Mad. Ness. :confounded:
  • grogers511
    grogers511 Posts: 477 Member
    I think I'll join you folks here. I need the accountability and support.

    I'm Ginger and I live in Texas.
    Daily goals.
    1. Carbs 50-75g (limit 25g/meal)
    2. Fiber 30g
    3. Vegetables - big salad daily
    4. Track/complete MFP entry daily
    5. Steps - average 5000 steps,30 Fitbit minutes

    On 2013-14 - I quit smoking and dropped 60 lbs doing 50 carbs, 1200 cal and walking 4 miles, 60 active Fitbit minutes. I did my first 5k in Aug 2014. Started training for another 5k and tore meniscus in my right knee. Surgery, PT.., I let the set-back take the wind out of my sails. I gained back 50 lbs and I've been struggling since. Binge eating is s problem I'm working on.

    -- Ginger in Texas
  • ctdebbie
    ctdebbie Posts: 34 Member
    Hi, I'm new. Can someone explain Macros?
  • annalisbeth74
    annalisbeth74 Posts: 328 Member
    annalisbeth74 wrote: »
    Under 2000 calories <3
    Under 50 carbs <3
    12,000 steps (8 on the weekend) <3

    3 for 3 yesterday. Went over on the calories today but still under on the carbs. I'm not stressing about it since I've been sick and my appetite's been weird. Today I felt like I'm getting better, listened to my body and ate what I felt like I needed. Hoping I'll be able to go for a run tomorrow!

  • YAYA_of_2
    YAYA_of_2 Posts: 160 Member
    8/18

    Log everything: <3
    Macros within 3-5%: ;)
    Under calorie goal: <3
    Water intake 80-100 oz: ;)
    Step goal made: <3
    Gym 3-4 days a week: :o not today
    Exercise: ;)
  • baconslave
    baconslave Posts: 7,018 Member
    ctdebbie wrote: »
    Hi, I'm new. Can someone explain Macros?

    Macros are short for macronutrients, the main constituents of the human diet: carbs, protein, fat.
    They are often talked about in percentages of calories.
    Keto or LCHF macros often look like: 5% carbs, 25% protein, and 65% fat. Sometimes more up on the protein, or up on the carbs if you aren't shooting for ketosis (which isn't necessary for weightloss. Lot of folks do well on 75-100g. So these are the percentage of your calorie intake comprised of those elements.
    The problem with percents is that the higher the total number, the higher the grams will be for each macro. So this moves carbs up or down, the up potentially going too high for someone who wants to stay in ketosis. Most experts agree that anything below 50g total carbs maintains ketosis for most people.

    So the best way to approach your low-carb diet is really this:
    • Stay below your carb ceiling (grams). Do not go over.
    • Stay in an appropriate protein range. You can calculate this using a keto calculator. Adequate protein is essential for preserving muscle in weight loss or building muscle if that is your goal. Again, this is a number in grams and is based upon your height/weight/activity level.
    • Fill in the rest of your calorie intake with fat.

    This approach will land your macros right where they should be to start.

    Feel free to look at the threads pinned at the top of the Group page, especially the Launch Pad (start there) and the Open Threads. Lots of info and between the 2 just about everything you need to know is covered.

    HTH.
  • baconslave
    baconslave Posts: 7,018 Member
    grogers511 wrote: »
    I think I'll join you folks here. I need the accountability and support.

    I'm Ginger and I live in Texas.
    Daily goals.
    1. Carbs 50-75g (limit 25g/meal)
    2. Fiber 30g
    3. Vegetables - big salad daily
    4. Track/complete MFP entry daily
    5. Steps - average 5000 steps,30 Fitbit minutes

    On 2013-14 - I quit smoking and dropped 60 lbs doing 50 carbs, 1200 cal and walking 4 miles, 60 active Fitbit minutes. I did my first 5k in Aug 2014. Started training for another 5k and tore meniscus in my right knee. Surgery, PT.., I let the set-back take the wind out of my sails. I gained back 50 lbs and I've been struggling since. Binge eating is s problem I'm working on.

    -- Ginger in Texas

    Welcome!!! :smile:
  • baconslave
    baconslave Posts: 7,018 Member
    More madness. Packing up the camper.
    Made it through last night. I did a strength workout, and cleaned in turbo mode for 2.5 hours. The Fitbit said I burned 1000 extra calories. Whatever. It was tiring. But I have mostly clean floors. It wouldn't take as long if the kids would just PUT THEIR STUFF AWAY. Now they have a laundry basket full of crap they get to put away when we get back instead of playing. HAHA. Revenge. :wink:

    Off to camp.
    :heart: you all.
    I'll be on-plan.
    Kick butt while I'm gone.
    See you all Monday.
  • kpk54
    kpk54 Posts: 4,474 Member
    Skipped Thursday, Friday except a little Qi Gong. Today I walked 5 miles to a couple grocery stores. Black Soybeans and mushrooms in the backpack.
  • ctdebbie
    ctdebbie Posts: 34 Member
    I'm finding it a challenge to keep my carbs low without eating the same thins over and over.
  • kpk54
    kpk54 Posts: 4,474 Member
    edited August 2017
    ctdebbie wrote: »
    I'm finding it a challenge to keep my carbs low without eating the same thins over and over.

    I hear that. On the flip side, I find it easy to keep my calories in check and carbs in check by eating the same things over and over. Makes life easy. Makes tracking easy. I vary my large meal of the day. It's pretty interesting. The other 1 or 2 or rest of the day is repetitious. I can say that I "pretty much" only eat fish/meat/eggs/vegetables/some fruits/dairy/nuts/seeds/oils.

    Over my 4 years I have learned that I can only eat X calories and maintain. I can also only eat X carbs and not start craving. At least for today, food is nutrition. Food is about maintaining my health. Food is NOT for entertainment and comfort. It used to suck. It doesn't any more.

    If my basic foods are not appealing...it's not hunger. Food is for hunger.

    EDIT TO ADD: look in our "launch Pad". There are oodles of low carb recipe sites to peruse to make low carb/keto eating more interesting. I understand that liking what we eat is important to long term adherence. Been there.
  • ctdebbie
    ctdebbie Posts: 34 Member
    Thank you. It's amazing how low calories stay when you don't eat carbs. Today, MFP told me I wasn't eating enough calories! Really?!
  • macchiatto
    macchiatto Posts: 2,890 Member
    Oops, I'm behind in catching up!

    Aug 17 I forget. :tongue:

    Aug 18
    Weighed in: o:)
    Electrolytes: o:)
    Calorie Goal: Way over!
    Protein Goal: o:)
    Exercise: o:) (ran on the beach!)
    4/5

    Aug 19
    Weighed in: Couldn't; we were at a hotel.
    Electrolytes: o:)
    Calorie Goal: o:)
    Protein Goal: o:)
    Exercise: Nope
    3/5

    Aug 20
    Weighed in: o:)
    Electrolytes: o:)
    Calorie Goal: o:) (Fitbit isn't syncing with MFP today though so it looks like I was a little over.)
    Protein Goal: o:)
    Exercise: Rest day
    4/5
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    8/18/2017
    exercise 146 :D
    calories 1331 :)
    carbs 84 :/
    protein 77 :/

    Didn't log over the weekend since there was no internet and the app doesn't work on my phone, but it was probably mediocre.
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