Week 5 - Low Carb Bootcamp chat - and we reach the half way point!

[BIWI]

Good morning

So the last thread reached 1000 posts. I don't think that's ever happened on any other Bootcamp! It's a really good sign that everyone is engaged in the process, even if it's not always been from a positive place. If things aren't working for you, please keep reading and posting - even if you just lurk, hopefully the support and advice here will be helpful for you.

But it's a glorious day again, and the sun is shining brightly already and the birds are singing their hearts out. I hope that this translates into positivity and optimism for all of us this week - even if you've been struggling!

Here's the Spreadsheet of Fabulousness

We're past the dreaded weeks 4 and 5 now, so hopefully things will start to get going in the right direction, and you should see the weight move downwards - assuming, of course, that you aren't cheating or allowing carb creep.

Good luck everyone

Eat summat Jim.

Captain I think I might have to. I'm going to finish my litre of water and my coffee first though and see how I feel.

It's wierd, it's not bitey, "i need to eat" hunger, it's definately emotional hunger because I'm disappointed with not being able to do more of the spinning class straight away and I'm feeling like the road ahead is really bloody long right now.

It's the first time for about 3 months that I've had the "what's the bloody point?" thoughts in my head which isn't good. I think this is linked to my GAD (generalised anxiety disorder), I get very dispondant easily which generally leads to "all or nothing" mindsets and a general lack of trust in my own ability to achieve my end goal. Can you tell I've had psychotheropy??

If I'm ready to gnaw my armoff after I've finished this water, I'll have a coconut coffee.

I think you've said this beforeJim sometimes a lot of exercise can be counter productive as it makes you hungry! Make sure if your appetite increases you have low carb food to hand so you don't fall into the donuts.

Jiminny if you're hungry, eat. No point torturing yourself, that's not what LCHF is about.

Didn't realise so many of you were Midlands girls, I'm in north Leicestershire, we should so arrange a bootcamp meet up one day C4 Captain OldBooks & anyone else I've missed.

ASD I've got coconut cream on standby and I've got time to nip over to Tesco after 10 if needed.

Loads of exercise definately makes you hungry, PT reckons though since I've been LCHF for 4 months and haven't slipped off track for a while now I should be fat adapted, so it shouldnt affect my hunger levels as badly as it does for people on high carb diets (easier access to stored fat and not reliant on the energy hit from carbs after glycogen stores are depleated). She did say though she reccomends a small portion of oats with full fat yoghurt to LCHF'ers who do morning workouts regularly and to up their carbs to 50g a day on work out days. I said I'm not keen on that idea for now and to see how I go on without it.

I'll be fine, I just need to pick myself up and crack on.. just a bit overwhelmed with everything I think.

Wow, you guys are amazing.

Jim, I'm in awe of your classes, you are doing brilliant.

C4, hope all goes well today, wish I was closer. Be kind to yourself, you are doing brilliant. I can get some pork scratchings and cheese to you today (Amazon prime) if they would help.

I'm plodding on, feeling bloated hot and bothered but ok.

KOKO Jimminy you're doing so well. I'm very all or nothing too so totally get what you're saying but just think how bad you'll feel if you give in to emotional eating and how hard it will be to get your mojo back once it's lost. And I echo the others - if you're hungry, eat but not donuts

Captain I can deffo recommend F&B. I usually go for pizza or burgers so didn't realise they have some pretty good LC options.

Jiminny I always found that intensive aerobic exercise that made me less hungry straight afterwards. If you aren't hungry then don't eat but DO drink more water than you feel you need, it's so hard to stay hydrated in the warm weather.

C4 could you buy in care for a few days? I have done a lot of time alone over the years when being v unwell and i know full well how frightening it is. Makes you feel so vulnerable having a broken body doesn't it? Good luck getting through it.

Jiminny. Slow it down!! You are going through a crazy time at work. You're taking on a hugely challenging exercise regime. You're fasting. If that was me i'd be in huge danger of crashing and burning. I'm not saying don't push yourself but just be careful. Sometimes slow and steady wins the race. You'll get there.

Yolo i think your meal looked good. Sometimes i get times when i get hungry and i look at my meals and wonder why it doesn't make sense. But it's just that i haven't eaten quite enough over several days. The hunger is just cumulative rather than being anything more than that. If it happens to me I eat slightly higher carbs over the course of a day and it helps me feel much better. Gets me back on track. It's worth a try.

She did say though she reccomends a small portion of oats with full fat yoghurt to LCHF'ers who do morning workouts regularly and to up their carbs to 50g a day on work out days.

I have to say I don't agree with this Jiminny. You shouldn't need oats for the spin class or the yoga. What type of exercises are you doing for the strength circuit training? If you're doing a lot of high weight low rep compound lifts (bench press, deadlift, squat with a bar etc.) then you may benefit from carb loading 60-90 minutes before your workout (and having a low carb protein shake afterwards) but I would use whole milk, fruit or non-starchy vegetables rather than oats. I recommend that you keep eating as you are now (apart from upping your protein). Because you have suddenly increased the amount of exercise you are doing you are going to see "newbie gains" which is where you rapidly gain muscle mass and strength at the same time as losing loads of fat. If you start carb loading then your body, which is already completely fat adapted, is just going to burn through those carbs first and you will reduce your fat loss. Only introduce carb loading if you feel that it will help your performance.

StuntNun thank you! The hell classes are intense. 30 mins, 1 minute on each station and they are all very high weight, low reps and there's generall 3 or 4 cardio stations in there too.

Examples off the top of my head:
Dead lifts
Sliders
Rowing machine
Bike elyptical
Double leg press
leg lift
burpees (boo!)
crawler with a PT standing on it
Battle ropes
Sumo lifts
Lat pull down
Kettle bell swings
Double foot jump onto a block (can't do this yet)
squat holds
running drills between cones
medicine ball sit ups
kettle bell sit ups
planking
crunches
Dead-mill (switched off treadmil you have to run on)
Various free weight excersises

All have to be high weight and PT ups them if it's too easy. I get a harder time because the more weight you carry, the more weight you're expected to be able to lift especially with your legs!

Hi clever peeps, what's your most recommended quick read on LCHF? My brother has some health issues and is on a sort of low carb diet with no sugar and he was interested in the science but wanted to know what the health benefits are other than losing weight. He's very lean and fit (marathon runner) and vegetarian so he has to make sure he eats enough not to lose weight or energy when running.

Jiminny do you mind if I send that to my DH to look over? He's the real expert on strength training, I'm strictly amateur. Can you remember your weights for any of the exercises? And how many reps?

Adalind the Art and Science of Low Carbohydrate Performance by Volek and Phinney is a good place to start. It is quite short and they have done additional research since the book was published which he can find out more about online. It is based on long distance cyclists but the principles are similar.

C4 hope QMC isn't too hot today. When I was in having DD2 last July it was roasting, heavily pregnant women collapsing all over! I don't work Fridays or Mondays if you need anything then or fancy company, though I am accompanied everywhere by the DC

Well I've just done a sneaky midweek weigh and Im back down to 154.4 which means I've lost the weight I put on last weekend- perhaps it was mainly water retention but it is scary how the cheat always catches up with you in the end!

StuntNun no idea on the weights of anything, but I could literally just about lift them all. No idea on reps either but at least 5 on everything (she won't let me off the station until I've done at least 5). I remember the sumo lift was 25kgs, the deadlift I think was 20? Kettle bell was a 15. Everything was in the 15 - 30 range except double leg press, leg raise and lat pull down which were a lot higher (the PT kept putting those up)

Basically, minimum reps 5, then just carry on until the minute is done but generally no more than 10 on anything.

hippa I work in Leicester. I would be up for a meet up of the Midlands Namaste Bitches! Somewhere that serves creamy coffee obvs

Jiminny I know exactly what you mean with your GAD making you feel like giving up as you found spin hard. I get the same way. You know rationally that of course it was going to be hard and frankly it is effing amazing that you did it at all and that you have started this programme. You are a and don't forget it!

Okay Jiminny that's high rep low weight so you shouldn't need to carb load. P.S. Ask BIWI how much she can deadlift - it's seriously impressive.

Thanks wombat! I joined the thread.

I am making my first ever keto muffin this morning. Wish me luck!

Report back on the keto muffin nameless! I've been saving lots of recipes but not had much success to date.

Jiminny I'm seriously impressed with your new gym regime! I can't wait to get back into exercise although in this heat it's the last thing on my mind.

I've found I'm really not hungry in the mornings so I might try some IF.

Thanks for all the science talk following the ASA publication. There was a good response from Gary Taubes here
www.cardiobrief.org/2017/06/16/guest-post-vegetable-oils-francis-bacon-bing-crosby-and-the-american-heart-association/

AHA that should read!

I've been missing. Busy, tired, feeling bloated due to the weather. A few minor blips due to the heat but overall still low carb over the whole days. Hit the scales today as I felt too bloated on Monday. 2lb down. My graph shows over 1 month I lost just 1lb! Then suddenly 2lb in 9 days. It shows sticking to it has worked eventually. 8lb down total so over the half stone mark.

Longer term is it possible to maintain by keeping very low carb for breakfast and lunch before a more "normal" family meal? We're struggling with dinner ideas and my stomach is dodgy, heartburn and nausea, a small amount of brown rice/sweet potato/lentils would help a lot. I'd make sure I was keeping low carb overall and sugar/refined carbs would be a only for very special occasions. What do people normally do when down to target weight?

Hippa Jiminny captain old I'm up for a meet up but being totally selfish I would rather not travel too far.

I have a lovely garden if you fancy a picnic? That way you could get to stroke the giant bunny too. Or I'm happy to meet up anywhere within a 15 mile radius of Derby.

This morning hasn't been too bad, I've had a naked BLT and creamy coffee.
I'm breaking the rules and taking an Atkins bar to the hospital but I shouldn't be hungry until this evening. I have half a cooked chicken in the fridge so planning chicken, celeriac chips and veg for dinner.

I will take an Atkins bar to bed with me in case I can't get up tomorrow.

If anyone does want to visit I have a key safe but DIL is doing a short day tomorrow so will be home by 2:00pm

I've found these crackers 1.5g carbs per packet, nice with butter & cheese

Thanks stunt