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

@wombattoo I think if I were you I'd go for a quick couple of hours kip soon - and I'd also suggest that you take some painkillers now as well

Many congratulations on your retirement. I'm very Lots of people around me reaching retirement age now, and my brother - who is 14 months younger than me - has just chosen to take early retirement too.

A challenging couple of days for me on the booze front - we were out last night with a friend who's come to stay; today we're supposed to be going on a pub crawl Not quite sure how that's going to go!

As well as the aforementioned deadlift PB, my PB for planking is 6 minutes.

BIWI Can you do this? It's great fun. I can manage half way through, then I collapse.

On the food front, yesterday I was working in the offices of a well known supermarket, running some research. Said office is nowhere near anywhere to buy food, and their own canteen only sold sandwiches, jacket potatoes or soup - which was lentil. So I ended up having a sandwich.

Whilst I enjoyed it at the time, I really suffered for it later. On the train back to London I started feeling the horrible effects of a crash in my blood sugar - wobbly and shaky. I'd managed to pick up some M&S crackling and nuts, but it took a good 20 minutes before I felt a bit better.

It seems to be bread particularly that has this effect on me, which is why it's usually easy for me to avoid it!

Thanks again C4 Both the crackers and the squirty cream were recommended by this bc, I'd never have found them otherwise and they've made such a difference.

I don't post much but I do (eventually) read everybody's ups and downs and it really helps to know you all have various things to deal with but koko!

Next week is my 20 week deadline so it'll be interesting to see where I'm at then. Wherever I am, I need to find something nice to wear to my daughters graduation but I hate shopping. I need to make a big effort though as she's at a very 'posh' uni. I'm so proud of her, she's had massive health problems (had to intermit a year) she's dyslexic (which was denied when she was at school) and dyspraxic and a mature student. Seven years ago she was being airlifted home from Asia having travelled and worked round the world for 2 years. She nearly died. It took her a year to recover enough to get on with her life (she had to move back with me to be 'nursed') but she's been left with a permanent condition (or two!). She's had to fight every step of the way but finally finished this stage.

Anyway, enough of that Today I will be mostly painting the hall....

Brunch will be spinach and mushroom omelette
Dinner fathead pizza
Total yoghurt for snacks and crackers with cheese

As an aside, I was thinking about C4's challenge and I really couldn't think of anything I really like about myself. That's dreadfully sad. The best I could say is that I think I'm a nice person, my DH says my bum but that's the part I hate most! My mum always used to say I was a 'sturdy' girl (which I am) and didn't have much else to say that wasn't critical. It's interesting how we carry those lessons from childhood without it being a conscious decision - sad too.

Right, enough waffling, painting to do. KOKO everyone x

Mmmmmmorning campers

I don't have a good food plan today and it's a bit daunting. I have no plans what so ever, but I'm considering a really long walk with the dogs if the weather cheers up a bit. Picnic ideas?

NSV - I couldn't fit this top over my shoulders and back a few weeks ago! Or last summer. Really spotting the need to tone up my arms. I miss the days when I used to train 6 days a week, all this came so naturally. Pesky kids hey!

Terrible awful leg cramps all night. Post-exercise or some imbalance? Salt?

I get lower leg cramps sometimes, after accidentally stretching my legs when I wake up. I had such bad cramps the other morning that I can still feel the ache now.
I've done a bit of research, and it's advised that if you wake up and stretch your legs, always stretch them with the toes pointing upwards If you stretch out in bed, with the toes down, your muscles go into spasm [cramps]
If you do that, you won't get lower leg cramps.

It's something to do with the fact that the muscles are increasing and getting too big for the sheaths and it can get painful.
Because we're on a healthy way of eating, a lot of us have also increased our excercise, so our muscle size is increasing.

Picnic ideas:

Hard boiled eggs
Cooked low carb sausages
Celery and cucumber 'sticks'
Cheese, cut into small blocks (like the M&S mini ones)
Cherry tomatoes
Leaves from a little Gem lettuce, that you can use to fill with tuna mayo (or other sandwich filler of your choice!)
Cold chicken pieces (thighs preferably)
And then take with you some little pots of mayo/mustard/sour cream and chive dip etc

Alternatively, you could go to M&S and spend a fortune buying much of the above! (Although do be careful as a lot of their picnic/pre-prepared stuff does have sugar in it)

I have a question.
If we've over-indulged in the wine/gin/vodka, should we eat less fat the following day contain, to compensate?
Or should we carry on as normal?

Nameless Nice picture! You look lovely and slim.

styled I usually have an egg only day if I've over indulged!

Here is a picture of my courgette in parmasean, I had it for breakfast today. Yummy!

Sayrra I have courgette and parmesan. How do I recreate that, it looks amazing?

DH was making tattie scones for breakfast, I have some coconut flour so attempted a pancake type thing to go with egg and bacon. It wasn't great and now I feel bloated, so looks like the kg of coconut flour is not going to get used. Says 47% carbs, I am hoping that's not net carbs...
Can't undo it though. Anything I can do with the stuff? Smells lovely and coconutty...

Slice the courgette, dip in beaten egg then into the parmasean and fry in butter until nice and crisp. They were delicious.

I mixed the leftover egg and cheese together and then rolled it into a ball and fried that too. It was like a cheesy ball of yummyness

Thank you styled!

Leg cramps - almost always magnesium as far as I heard. As others have said, potassium, magnesium, sodium need a bit more careful thought that usual on LCHF, in my inexpert opinion. I am getting dizzy spells/postural hypertension so am on with the bouillon.

Can I ask what NSV means? I've been away from the Boot Camp threads for a while in denial and have missed this acronym

In positive news, I've been much more in the zone this week and drinking plenty of water. I did have a boredom attack of the munchies yesterday but addressed it with low carb/protein options.

Made home made low carb chicken nuggets last night (a Friday night staple) and didn't have the Cava we usually have with it (helps that dh is trying to have a month mostly off alcohol and asked me to support him. So when he suggested open a bottle and reminded him of this )

I'll post the recipe up in the recipe thread.

I asssumed Non-Scale Victory :)

NSV = non scale victory

So a dress fitting that didn't before, being able to do something you couldn't etc. Anything positive not related to the numbers on the scales.

@styledilemma

Why would you cut down on the fat?! Why would that compensate for too much alcohol?!

You don't cut down on the fat at all if you're following a low carb diet. Even when you're in maintenance you will maintain on high fat/low carb (and medium protein).

Fat is not your enemy. Honestly.

Sources of magnesium:

Top 10 Magnesium Rich Foods

Green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll. Here are the top 10 foods high in magnesium that you will want to add into your diet.

(Men RDA 400 milligrams and Women RDA 310 milligrams a day)

Spinach — 1 cup: 157 milligrams (40% DV)
Chard — 1 cup: 154 milligrams (38% DV)
Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
Almonds — 1 ounce: 80 milligrams (20% DV)
Black Beans — ½ cup: 60 milligrams (15% DV)
Avocado — 1 medium: 58 milligrams (15% DV)
Figs — ½ cup: 50 milligrams (13% DV)
Dark Chocolate — 1 square: 95 milligrams (24% DV)
Banana — 1 medium: 32 milligrams (8% DV)
Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

Obviously avoid the fruit! But other things are worth noting. If you're suffering from cramps, then magnesium is something you should consider.

From this website

Oh I missed the bit about cutting down on fat in your post styled no definitely don't do that. I have eggs plus butter so that my day after over indulgence is low carb but very high fat. I find it gets me back on track and stops me craving.

What else would you eat on an egg only day? Would cheese or salad/veg be included, or is it literally eggs only?

If you have overdone it on alcohol, sugar or carbs I assume you would cut down on carbs for a few days to make up - so do bootcamp initial or ubercamp for a bit

I do egg in a cup for breakfast (chopped up boiled eggs with butter) and coffee with cream then scrambled eggs for lunch (maybe with salmon) then cheese omelette for dinner.

I'm sure it's not for everyone but I love eggs and it works for me. You should ask stunt about her egg fast. She just ate eggs, butter and cheese for 3 days. It was very effective at breaking a stall if I remember rightly

You could also just do a normal day!

Finally you have to get out of the thinking that makes you feel that this WOE is one of deprivation, just load your plate up with all the fatty stuff and enjoy it. Last day treat = extra mushrooms or bacon.

Wombat make sure you drink lots of water - I have modafinil for occasions such as these.

Ragz

Style BIWI I want to be able to plank - I might have to do it with my feet on a low stool, pile of pillows or against a wall but I really want to be able to do it.*

Bellalurgy* you need to spend 1 minute every day in front of a mirror, just head at first but work up to full length. Say out loud, eyes that see beauty are beautiful, ears that here laughter are beautiful, lips that kiss passionately are beautiful etc etc You get the idea right? It took me years and years to undo the damage done by my childhood neglect. The result is the person I am today, you deserve to give yourself 1 minute a day, in two months it WILL change the way you see yourself it will be the best hour you will invest in yourself. Try it you have nothing to lose, I'm sure your DH wasn't just attracted to your arse.

Nameless you look great

Sayrra your courgette things look yummy

DH is home but mega grumpy - I hate jet lag but most of all I hate his jet lag. He's gone to bed for a couple of hours. I'm off to make something yummy for brunch.