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p3 hints week by week (copied from forum)

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Hey all Gl, This was just posted on another thread and I think we can all use this as helpful information: with your P3's. found this in another P3 thread posted by leslie. Hope it helps someone here

The only thing I'm not sure about is the calorie limit... 11x my weight would put me over 2600 calories and I'm just not going there. I shoot for 1500 or so.

P3 Basics:

Find out your calorie limit.
• Women take 11 times your current weight
• Men take 12 times your current weight

For example a women who weights 150 lbs, multiplied times 11 is 1650 calories a day.

Week 1:
Don’t over do it. NO sugar or starch and low carb. EASE into this gradually. Anytime the scale goes over 2 lbs above ldw = steak day. Nothing but water, coffee, tea all day and for dinner have a very large steak (or other type of beef) and either 1 apple or 1 tomato. Too little protein will cause a gain in p3.

• Continue to drink lots of water.
• Increase your protein to about 6-8 oz per meal.
• Add ONE NEW food type per day or every other day
• Stop eating the melba toasts
• Most decrease the amount of fruit
• Add in more types of protein – salmon, trout, turkey (pork not til p4)
• Add in butter, olive oil, cooking spray, sugar free mayo
• Add breakfast – lots add eggs as their first new item and start having eggs for breakfast. Make a 2 egg omelet in butter and add salsa
• Mix veggies
• Add a type or two (one at a time) of cheeses. Most start with hard or semi soft cheese as cream cheese seems to be an issue with many.
• Use salad dressings – still no sugar or starch allowed so watch labels – many make homemade dressings.
• Gradually increase to 800 to 1000 calories per day
• Add flax meal bread (homemade)
• Add other dairy (sour cream, fage yogurt, etc)

Week 2:
• Increase your calories this week to about 1200-1500 per day
• Try other types of cheese & dairy
• Add nuts – walnuts, almonds, pistachios (no peanuts, preferably no cashews til p4)
• Add in other low carb foods
• Add more types of veggies
• Add in a protein shake
• Add in a snack
• Try a mug cake or cocoa crack! (some add this wk 1)
• Use 3 eggs for your omelet, or a 2 egg omelet with cheese, full fat sour cream and salsa

Week 3 + on p3:
• Work your way up to your total calorie limit
• You will be eating 3 meals, am snack, afternoon snack, possibly a pm snack


P4 Basics:
You can slowly add back in sugars and starches. Add them slowly and one at a time so you can identify what causes a gain.
• Add back in the one carb food you missed the most
• The next day, stop that one and try another
• Do not eat 2 carb foods in the same day the first week of p4
• Only eat 1 carb food per meal
• The second week of p4, combine 2 types of carbs in the same day but not the same meal.
• Most lower the amount of fat in p4
• Don’t combine high carb/high fat in the same meal (no butter and sour cream on that baked potato, no alfredo on your pasta)
• Add breads, pastas
• Avoid overeating and stay w/in your calorie limit

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Comments

  1. shadowcat410's Avatar
    Thank you! Cut and pasted and saved to my PC so I can be successful when I get there. Exactly what I was looking for - You Rock!
  2. Catthai's Avatar
    This is fabulous. Thank you. I have a version of this but I've copied it off as a double reminder to NOT break the golden rule - EASE into this gradually.
  3. Tate's Avatar
    Wow, so excited to see this. Thank you so much for posting.
  4. AZJan's Avatar
    Thank you! Wish I'd had this at the end of my first round. Will use it at the end of this one for sure! So glad you posted it here!
  5. Snowdreams's Avatar
    Wow it was my first day of P3 and i messed up a little. This was so helpful thank you. I will do better tomorrow...lol.