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Thread: A Structured P3

  1. #1

    A Structured P3

    R1P3 was difficult for me. After my first P2, I was soooo ready to add P3 foods! I stuck to the protocol completely. I had eggs for breakfast. I added nuts. I ate Fage. I made cocoa crack. I stuck with non-starchy veggies and even made my own sugar-free ketchup. I avoided sugar at all costs. And I gained. And gained. I had so many correction days, I swear every other day was a steak day or protein day. I was scared and miserable, but I stuck with it.

    For Round 2, I decided to go about it differently. I really wanted for someone to lay out a successful, fool-proof P3 plan for me. First do this, then do that. But of course, no such animal existed. So I made one myself.

    I laid out 10 steps I would step through in order in P3. For each one, I had to be stable for at least 2 days on it before I could move on to the next step. If I moved up to the next step (added a new food) and it caused me a big gain, I knew exactly what I had added, and what the problem was. I stopped that food immediately and resumed the prior step until I was stable again for 2 days. Then I moved the offending food to a later spot on the plan, and kept going.

    The plan worked really, really well for me. It took me longer than 3 weeks to get through all the steps, but I never had to do a single correction day and I stabilized beautifully at 2 lbs below LIW.

    I'll post the steps I followed below. I had trouble with eggs and some dairy (yogurt, cheese), so those ended up being pushed to the far end of the list. I imagine that someone else trying it would end up with a slightly different order.

    Anyway, I hope this helps someone. I really wish I had had it Round 1!


    Janeen

    Primal...HCG...Primal...HCG...Whole 9!
    Round 1 summer 2010. 235-205 (-30)
    Baby!!! Totally worth the gain!
    Round 2 July - Aug 2011. 246-214 (-32)
    Round 3 Oct - Nov, 2011. 214 - 186 (-28)
    Round 4 Jan-Feb, 2013. 211-180. (-31)
    Currently R4P3.

  2. #2
    ETA: I learned some more things in Round 3. I learned that i more sensitive to eggs and dairy than I thought. I learned that just one day of adding too many legal things too early makes it harder for me to stabilize. Here is my revised 8-step plan for R4P3.

    Step 1 - 3 days stable
    Just add fat and increase protein:
    Drop fruit - No fruit at all
    Only P2 veggies
    Add olive oil, coconut oil, coconut butter, butter
    Lots of meat (all kinds), pork rinds
    Add homemade mayo, unsweetened ketchup

    Step 2
    Expand veggies and coconut:
    Peppers, broccoli, green beans, cauliflower, summer squash, avocado, mushrooms, olives, sprouts, coconut flakes, coconut milk, coconut kefir

    Week 2

    Step 3
    Hard liquor, Wine
    Red wine, Bloody Mary, hot buttered rum


    Week 3

    Step 4
    cocoa, erythritol, Splenda, Cocoa crack? , zevia
    Margarita, spiced rum & coke

    Step 5
    Balsamic vinegar, xylitol,
    light beer, raw carrots
    Martini

    Week 4
    Step 6
    Nuts. Macadamias, pecans, almonds, almond milk, almond butter

    Week 5
    Step 7
    add eggs in baked goods
    Mug cake, flourless chocolate cake, paleo challah, etc.

    Week 6
    Step 8
    HWC, sour cream?


    Problematic: eggs, dairy


    Here are my original 10 Steps Through P3, posted back in Nov, 2011:

    Step 1 - 3 days stable
    Just add fat and increase protein:
    Drop fruit - No fruit at all
    Only P2 veggies
    Add oil, cream, butter, sour cream
    Lots of meat (all kinds)
    Add mayo, coconut butter, flax. SF ketchup, Zevia

    Step 2
    Add Different veggies:
    Peppers, broccoli, green beans, cauliflower, summer squash, avocado, mushrooms, olives, sprouts, tofu shiratake noodles

    Step 3
    Sf chocolates, cocoa, erythritol, balsamic vinegar, xylitol, Splenda, Cocoa crack

    Step 4
    1/4 c nuts - brazil, pecans, macadamia, coconut, almond milk

    Step 5
    Hard liquor, Wine

    Step 6
    Protein bar

    Step 7
    Eggs

    Step 8
    Mug cake, flourless chocolate cake, etc

    Step 9
    1 fruit - low glycemic (berries)

    Step 10
    Hard cheese
    Greek yogurt

    (edited to change goat cheese & yogurt to hard cheese & Greek yogurt. I have trouble with casein and was experimenting with goat)



    Janeen

  3. #3
    Senior Member bahamamama's Avatar
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    Thanks for this! This is exactly the type of thing I need.....I so need structured step by steps and then I know I can follow them, its when I'm left to my own that I tend to get carried away. Thanks again!
    R1: 10/1-11/24: 26.8 lbs released (192.6-165.8)
    R2/P1(LD): 3/1-3/3: 173.1-176.2 (+3.1)
    R2/P2: 3/4-3/10: 176.2-169.2 (-7.0)

  4. #4
    Senior Member 15toG0's Avatar
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    This is great! Thank you

  5. #5
    You guys are welcome! You can reorder the steps if you like. I originally had eggs, cheese, and Fage much earlier, but had problems with them, so I bumped them to the end. Good luck!


    Janeen

    Primal...HCG...Primal...HCG...Primal...Leptin Reset?
    Round 1 summer 2010. 235-205 (-30)
    Baby!!! Totally worth the gain!
    Round 2 July - Aug 2011. 246-214 (-32)
    Round 3 Oct 17 - Nov, 2011. Start 214
    VLCD week 1. 205.2. (-9)
    VLCD week 2 no scale
    VLCD week 3. 194.6 (-19.4)

  6. #6
    awesome janeen! thanks!!! so even though you eat fruit (apples, grapefruit, oranges and strawberries) during P2, you cut them out in P3 until the end? or are you talking about adding new fruits?

  7. #7
    Senior Member
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    Texas
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    273
    I'm curious about the fruit, too. Also, how many calories did you shoot for each week?

    Thanks so much!

  8. #8
    Quote Originally Posted by VeronicaLodge View Post
    awesome janeen! thanks!!! so even though you eat fruit (apples, grapefruit, oranges and strawberries) during P2, you cut them out in P3 until the end? or are you talking about adding new fruits?
    I cut out the P2 fruits - all fruits - completely. I tried leaving the P2 ones in first round, and just kept gaining. By getting my food really low carb, I was able to stabilize, which was the most important thing for me. Then later I started adding them back in cautiously.


    Janeen

    Primal...HCG...Primal...HCG...Primal...Leptin Reset?
    Round 1 summer 2010. 235-205 (-30)
    Baby!!! Totally worth the gain!
    Round 2 July - Aug 2011. 246-214 (-32)
    Round 3 Oct 17 - Nov, 2011. Start 214
    VLCD week 1. 205.2. (-9)
    VLCD week 2 no scale
    VLCD week 3. 194.6 (-19.4)

  9. #9
    Quote Originally Posted by Ryann View Post
    I'm curious about the fruit, too. Also, how many calories did you shoot for each week?

    Thanks so much!
    Ryann, I looooooove your name. That's my 10 year old daughter's name!

    No fruit at all for me at first.

    No clue about the calories. I didn't count them, didn't log a thing. Just followed the plan. Since I was really only adding one new thing at a time, if there was a problem, I knew what it was. I would guess my calories were pretty high, though. I tried to get more than 100 g of protein, and I happily ate all the fat that came with it. And added butter to my veggies, oil to my salads, and ate a ton of cocoa crack...

    Also, sometimes problems don't show on the scale until 2 days later, which is why I would wait until I was stable 2-3 days with something before adding something else.


    Janeen

    Primal...HCG...Primal...HCG...Primal...Leptin Reset?
    Round 1 summer 2010. 235-205 (-30)
    Baby!!! Totally worth the gain!
    Round 2 July - Aug 2011. 246-214 (-32)
    Round 3 Oct 17 - Nov, 2011. Start 214
    VLCD week 1. 205.2. (-9)
    VLCD week 2 no scale
    VLCD week 3. 194.6 (-19.4)

  10. #10
    Senior Member mastifflvr28's Avatar
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    Ferndale, WA
    R/P/M
    R5/P2/rx hcg subq
    Posts
    230
    Thank you Janeen,
    Printed and posted on cupboard door!!
    9 more days till P3
    Michelle
    [url=http://www.TickerFactory.com/weight-loss/w0mJk5f/]


    R1 Oct. 8 2011 - Start weight= 171.6# - 40 day round with HHCG - LDW=149.2#
    R2 Dec. 30, 2011 - W=152.2# - 40 day round with SubQ HCG - LIW=136.8#
    R3 April 24, 2012 - W=145# - 40 day round with SubQ HCG- Total loss ?
    R4 Sept 2012 - Don't remember stats - left my 23 year marriage
    R5 March 20 2015 - Wt= 169# - 40 day round with SubQ HCG- LIW - 146.8#

  11. #11
    You are very welcome! It worked for me; I'd love to hear how it works for you.

    9 days! But who's counting, eh? I have 14 days until P3.


    Janeen

    Primal...HCG...Primal...HCG...Primal...Leptin Reset?
    Round 1 summer 2010. 235-205 (-30)
    Baby!!! Totally worth the gain!
    Round 2 July - Aug 2011. 246-214 (-32)
    Round 3 Oct 17 - Nov, 2011. Start 214
    VLCD week 1. 205.2. (-9)
    VLCD week 2 no scale
    VLCD week 3. 194.6 (-19.4)

  12. #12
    Senior Member
    Join Date
    Oct 2011
    R/P/M
    R1/P2/Sublingual
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    148
    Definitely doing this! Question though-- what could I eat as a snack during "step one"? I'm not much a raw veggie eater, unless it's with hummus (which is out till a later step), fruit is out, and cocoa crack hasn't sat well with my stomach.


    HCG and I have officially broken up-- but good luck to everyone finding success with the protocol!

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