Im_Jim wrote: »

[quote="Low carb for 1 week, then I’ll shoot for ketosis. 8-10k steps per day. Drink only water or black coffee. 16:8 IF most days.

So, I’ve been hitting it hard the last few days but still hovering around 80g of carbs. Yesterday was rough, only about 8800 steps. Today I woke full of energy, only had a half cup of coffee because I was already moving. Dug out my ketone meter and guess who is at 2.8 already. So 3 days at 80g/day, along with about 18 hours fasting has put me on the fast track to weight loss. All I need is consistency. [/quote]

Great progress.

Planning ahead - yes
Staying under carbs-aiming for 60 or under daily - over/under 5
Logging and measuring-Measuring yes, logging has been inconsistent
Getting in exercise/movement - bowling Sunday, Monday 30 min, will be shoveling the driveway at lunch today.
Jan SW 179
CW 175.0
Jan GW 173

Had measurements taken Sunday for a gym challenge, good perspective for the remainder of the month.

Things have been going well for me. Finally, I am consistently in ketosis again, and with that, weight is cravings are going away and weight is coming off. Workouts have started again after laying off them since my last one January 1st due to a chest cold that knocked my energy out and kept me from sleeping well. Eating has been on and below target with carbs, not as much fat as I would like, but good enough. Protein has been high as I have been more Carnivore than Keto for the last couple of weeks. Weight is down for my lowest weight in December, maybe even a bit lower. I am only 5 pounds away from moving from overweight BMI to normal BMI. Then another 10 pounds to my final goal weight. I should be able to reach that by when I started all this in April of last year. Then comes the bigger challenge of maintaining it and building more muscle.

michelleannkedian wrote: »

rileysowner wrote: »

Im_Jim wrote: »

[quote="What does 80g of carbs look like in your daily intake if you don't mind me asking?

Carbs have come from premade salads, including the dressing. My goal is zero sugar but I still end up with about 5g each day. I made some tacos one night with the family and ate 4 corn tortillas at 15g each. I made open faced burgers on sourdough, about 20g each slice. The rest of the time is 90% meat.

Here is something else I discovered… I’m a night owl, usually awake til midnight or later. On the days I work, I’m up by 5am=not much sleep. The scale didn’t move those three days of limited sleep. My day off, slept from midnight to 0800. Dropped 2 pounds that next morning. I am figuring out how important sleep is in regards to losing weight or repair our bodies.

Megan_smartiepants1970 wrote: »

rileysowner wrote: »

Megan_smartiepants1970 wrote: »

Doing good with logging food ...still have a road block about working out .. I am terrified of getting more hurt .. water intake is great ... logging the night before keeps me on track

I understand that concern about working out. I started to realize, for me, it was turning into an excuse because I know I can workout carefully and likely avoid injuries. I started really light workout, and VERY SLOWLY increase the difficulty and intensity. Far slow than I want to because I remember where I was, and I want to be there again. It was realizing that I am not training to be an elite athlete or to compete against other, but I am training for health. I want muscle. I want more cardiovascular endurance. Both of those can be achieved without pushing to the limit.

Its hard for sure ... I just had my 8th foot/leg surgery on 12/16 and I am terrified for sure but I think it is time that I try to use my home gym for 30 minutes (starting tomorrow) thanks for the pep talk

You can do it. Take it slow.

This has been a good week. I decided to restart my workout routine after having about two weeks where I could not workout due to a rather unpleasant chest cold. This week was that restart. I switched from a Monday, Wednesday, Friday pattern to a Tuesday, Thursday, Saturday one which seems to work better as Monday is usually busy, and I often struggled to have the time and energy to get in the workout program. I also added in bike sprinting at the end of my workout. I would have liked to try running sprinting outside, but winter finally decided to come to where I live and it is all ice and snow out there. Sprinting that way will have to wait. I am hoping the metabolic benefits of sprinting (see the video by Dr. Sean O'Mara on Youtube), will be found in cycle sprinting. I guess time will tell.

Eating has been on point. I have been mainly carnivore this week, and I have to say I rather like it. I don't know if I am at a point where I would go all carnivore, but being able to through a decent-sized beef roast in the slow cooker with some salt, butter, and a little garlic (I know that isn't strick carnivore) and letting it cook on low while I am at work giving me enough for 3-4 meals (usually eaten with several eggs and some bacon) it so convenient and it allowed me basically eat OMAD without being hungry at all. Other days were fried or BBQed (until it got too cold) sirloin patties with eggs, cheddar cheese, and bacon with only some salt and pepper added. That is not a way I would have eaten even 3 months back, but now meat seems to satisfy in a way it never has before.

My breath ketones have been staying consistently in a good to great range rather than the up and down I had before even though I was eating at keto levels of carbs. So I am happy with that. Weight is also down.

Stick to it people. You can do this.

Planning ahead - yes still going well
Staying under carbs-aiming for 60 or under daily - averaging 70 total, 55-60 net
Logging and measuring-Measuring yes, logging has improved
Getting in exercise/movement - 20 strength Thur, bowling & 50 min strength Sun, Monday 30 min strength.
Jan SW 179
CW 175.0 no change this week
Jan GW 173