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Thread: Surviving P3 and P4 with the help of friends...

  1. #109
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    Quote Originally Posted by FlirtyFlo View Post
    If i may suggest... there is do little guidance ito of P3... other that this group chat...!why dont you start your own thread?
    A place where you log your meals and results could be helpful to someone else....

    I just find a place where i am accountable very therapeutic... will keep mr P2 thread return to in January but will start a new P3 thread tomorrow ir Monday
    Thanks for the encouragement, Yvonne. I was considering starting my own log, but undecided. You just pushed me over the edge into doing it!

  2. #110
    Super Member! FlirtyFlo's Avatar
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    Good girl...so will I hoping to log what I eat and teh resulfts....
    Goid luck on your road to freedom girl!!
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 2 - Start weight 82/180.4 After Loading 83.6/183.92
    Sept '20 - First round since 2015!
    Wk 1= -4.2/9.24 |wk 2= -1.3/2.86 |Wk 3= -1.4/3.08 |Wk 4= -1.3/2.86 |Wk 5= -1/2.2 |Week 6= -.8/.44 |Total loss 10kg/ 22lbs- LIW 178.4
    P3 end week 1 - Up 2.43 (Steak day16 Nov) | week 2 - on LIW | week 3 - up .66 | week 4 on LIW - 9 weeks after LIW 180.4

  3. #111
    Quote Originally Posted by FlirtyFlo View Post
    Hi All... i truly hope your election results end up in your favour....
    May I ask which states you are all from?... all I know is that Coco is in florida and Maggie is in Canada (still worried why she went MIA on us... sincerely hope all day is OK....

    Did cooking today fir my community meal... but I ordered more produce than J needed and. I did not want to waste... do cooked up a storm and some of the veggie portions will have to stay over for p4....

    Interesting observation I made though... always had the idea that pumpkin vs butternut that butternut was the good guy...
    And today i realised that butternut had double the carbs than pumpkin.....
    I am in OR. It's a good day

    Didn't know that about butternut squash. I only like pumpkin pie anyway. I don't ever eat the squashes except for grilled zuchini.

  4. #112
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    Quote Originally Posted by FlirtyFlo View Post
    Good girl...so will I hoping to log what I eat and teh resulfts....
    Goid luck on your road to freedom girl!!
    I found your log, too! Thank you, and same to you. So excited for us!!

  5. #113
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    Quote Originally Posted by FlirtyFlo View Post
    Hi All... i truly hope your election results end up in your favour....
    May I ask which states you are all from?... all I know is that Coco is in florida and Maggie is in Canada (still worried why she went MIA on us... sincerely hope all day is OK....

    Did cooking today fir my community meal... but I ordered more produce than J needed and. I did not want to waste... do cooked up a storm and some of the veggie portions will have to stay over for p4....

    Interesting observation I made though... always had the idea that pumkin vs butternut that butternut was the good guy...
    And today i realised that butternut had double the carbs than pumpkin.....
    Iím here. Doing good. Just super tired. Third period this round and Iím already anemic. Catching up on threads now


    Sent from my iPhone using Tapatalk
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  6. #114
    Super Member! FlirtyFlo's Avatar
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    Just hang in there Maggie.. sorry to hear you are not going so well health wise ***x
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 2 - Start weight 82/180.4 After Loading 83.6/183.92
    Sept '20 - First round since 2015!
    Wk 1= -4.2/9.24 |wk 2= -1.3/2.86 |Wk 3= -1.4/3.08 |Wk 4= -1.3/2.86 |Wk 5= -1/2.2 |Week 6= -.8/.44 |Total loss 10kg/ 22lbs- LIW 178.4
    P3 end week 1 - Up 2.43 (Steak day16 Nov) | week 2 - on LIW | week 3 - up .66 | week 4 on LIW - 9 weeks after LIW 180.4

  7. #115
    Super Member! FlirtyFlo's Avatar
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    I thought it would be nice to share some of the stuff we have learned from our individual journeys of things that work or not work ...mistakes we have made and in general just be of help to anyone else needing some structure starting out on P3

    I am willing to share my Mistakes so those after can learn

    Please remember this is the experiences and opinions of people going through P3 and purely a guideline of what worked or did not work for us

    For starters,
    I can definitely share my day 1 mistake
    And please to get this right.... this is probably a problem for very few people out there
    • The first Day of P3 is NOT a Fat Loading day....!!
    • I am a small eater and any big meal makes me feel ill, and had a huge breakfast, probably 2-3 times I would eat in a normal big meal ... and tried to keep it during the day.... but this backfired on me with a great gain on day two which I struggled to stabilize
    • ..It is so bad that at one point I was thinking (Still only on day 10) to up my LIW as a result of that.. but getting there

    but I wanted to do P3 RIGHT....
    but the most important lesson I had to learn on day two and the days to follow is that
    • RIGHT...and RIGHT FOR ME (YOU) for two vastly different things
    • and what works for one person can be devastating for another

    STOP OBSESSING!
    Because I wanted to do P3 RIGHT and stabilize on this round ... I obsessed...
    • How to up my calories and not tip the scale?
    • How to balance my intake so I have the right balance of Protein, carbs, fats, Fibres and Calories...
    • and yes I manage to up it but week 1 was a battle.... yet I was stable on the first week
    • I went away for a weekend and decided even though I was .2 lbs from my 2lbs limit... that I was going to go away, relax, listen to my body, not be tempted and enjoy myself... I even had pumpkin and spinach and some wine....
    • Yes I gained.... but my new mindset has me almost back at LIW

    BUT STILL FIND A WAY FOR PROTOCOL TO WORK FOR YOU
    • I have in all my life not been able to eat big meals... so in my obsessing about upping my calories, I felt defeated
    • So... I chose to have smaller meals more frequent
    • Eat small high-fat content foods packed with calories
    • Be carb savvy yes.... but watch for those clever fibres that will drop your Net carbs.. its the net carbs that counts

    SO,.. NO Correction days until you are OVER by 2 lbs!
    • Because I was .2 away from going over, I stressed because I did not spoil the weekend for those that were with me
    • I came back and knew I would have had to do a steak day...
    • I was...and most of us are tempted to do a second correction day in quick succession
    • I decided against it... following the advice given by moderators over and over again (They know what they are talking about!)
    • Even if it means I have to Up my LIW by the end of my 3 weeks

    HIGH FAT...LOW FAT?...
    • Fats are good to you on the scale in P3 and even P4
    • Protocol says you can go high fat on everything... get out of the head space that fat is bad for you
    • But try to stick to the healthier fats
    • For health issues... make the choices that are good for you... Where it comes to animal fat, I still prefer a low fat option as a healthy choice


    and I cannot stress it enough.... LISTEN TO YOUR BODY!
    • Its so quick to call the inflammation card.... and In the past I was very quick to smirk at people blaming lack of losses or stalls on inflammation....
    • I went through my 40day round with having a UTI and a Candid problem (caused but previous mismanaged antibiotics)...
    • I tried what I could to let it settle during P2 (incidentally still managed to lose 22lbs) but it is not something that will go away in 3 or even 6 weeks....
    • But I am treating it and, I know eventually, it will be better I will be able to eat bigger meals again
    • But I also know now that if my gut health is not good... my life will not be good
    • So don't just be a sheep.... and follow, listen to your body and make food your friend

    BE HONEST!
    • I cannot stress that enough....
    • You can lie what you report every day... no one can check up on you... so lie if you must.... to yourself!
    • But let just say..... If you can not learn to be honest to yourself and be accountable for your failures and successes.... all the HCG rounds in a lifetime will not make you thin.....
    • take ownership of your journey..that's the only way you will learn what works and what does not....


    As I will repeat over and over... Just because It works for someone else...or it worked for you before.... It may not work this time..... P3 is THE MOST IMPORTANT PART OF AN HCG ROUND

    My fellow P3ers.... please add your words of wisdom for your journey so far
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 2 - Start weight 82/180.4 After Loading 83.6/183.92
    Sept '20 - First round since 2015!
    Wk 1= -4.2/9.24 |wk 2= -1.3/2.86 |Wk 3= -1.4/3.08 |Wk 4= -1.3/2.86 |Wk 5= -1/2.2 |Week 6= -.8/.44 |Total loss 10kg/ 22lbs- LIW 178.4
    P3 end week 1 - Up 2.43 (Steak day16 Nov) | week 2 - on LIW | week 3 - up .66 | week 4 on LIW - 9 weeks after LIW 180.4

  8. #116
    Quote Originally Posted by FlirtyFlo View Post
    For starters,
    I can definitely share my day 1 mistake
    And please to get this right.... this is probably a problem for very few people out there
    [LIST][*]The first Day of P3 is NOT a Fat Loading day....!![*]I am a small eater and any big meal makes me feel ill, and had a huge breakfast, probably 2-3 times I would eat in a normal big meal ... and tried to keep it during the day.... but this backfired on me with a great gain on day two which I struggled to stabilize[*]..It is so bad that at one point I was thinking (Still only on day 10) to up my LIW as a result of that.. but getting there
    Funny how we all read things differently, isn't it? I never took it as a "load the fat day." I read it is a "don't be afraid of fat," as in, do not avoid it. And then each day adding a little more as comfortable and to get up there in calories. Where I am now it is a little extra fat that makes me go over 1500 to be in a better range. Good for you for finding your groove!!

    • I have in all my life not been able to eat big meals... so in my obsessing about upping my calories, I felt defeated
    • So... I chose to have smaller meals more frequent
    • Eat small high-fat content foods packed with calories
    • Be carb savvy yes.... but watch for those clever fibres that will drop your Net carbs.. its the net carbs that counts
    That is great that more small meals work for you and that you can rest in following your body that way! I am very much the opposite: I prefer big meals. Small meals make me feel like I didn't eat LOL I need to not be in snacking mode so I have 3 meals a day (trying to not have 2!) I need to eat till feeling full but not uncomfortable or I don't register. These are indeed such individual things!

    SO,.. NO Correction days until you are OVER by 2 lbs!
    Ha, yes!!

    • Because I was .2 away from going over, I stressed because I did not spoil the weekend for those that were with me
    • I came back and knew I would have had to do a steak day...
    • I was...and most of us are tempted to do a second correction day in quick succession
    • I decided against it... following the advice given by moderators over and over again (They know what they are talking about!)
    • Even if it means I have to Up my LIW by the end of my 3 weeks
    Right! Once under the 2 pounds, relax into well-formulated for you P3! I think focusing on losing till we reach LIW will set us up. Something made us gain, check it out, clean it up, and keep going. Trust the process goes for P3 as well!!!

    All your notes are so good, Yvonne. The above are things I am taking to heart as well. Thanks for sharing! I will reflect on mine!
    Goal 150
    Start 188.8
    10/4/20 P2 Loss 20.8 pounds
    11/15/20 P3 LDW 168
    12/6/20 P4 Adjusted LDW to 169

    Second round 1/3/21

  9. #117
    Super Member! FlirtyFlo's Avatar
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    All your notes are so good, Yvonne. The above are things I am taking to heart as well. Thanks for sharing! I will reflect on mine!
    Yes please do.... this way people can relate to whats happening with them as it happens do fifferently to us
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 2 - Start weight 82/180.4 After Loading 83.6/183.92
    Sept '20 - First round since 2015!
    Wk 1= -4.2/9.24 |wk 2= -1.3/2.86 |Wk 3= -1.4/3.08 |Wk 4= -1.3/2.86 |Wk 5= -1/2.2 |Week 6= -.8/.44 |Total loss 10kg/ 22lbs- LIW 178.4
    P3 end week 1 - Up 2.43 (Steak day16 Nov) | week 2 - on LIW | week 3 - up .66 | week 4 on LIW - 9 weeks after LIW 180.4

  10. #118
    So I am only on day 4

    I planned on eating by hunger and satiation.
    I did not want to snack.
    I decided that if I wanted to be able to enjoy more carbs in P4, I needed to raise my carbs in P3. Coming out of keto, I naturally eat low carb and I actually have to work at eating more.

    I noticed that my plates were full and I was eating three really good meals a day but when checking to make sure I was getting at least 1500 calories this was not the case.
    So, in came checking my calories at the end or the beginning of the day so I can make sure to add some fat if the day had been too low.
    Day 4 is the first day that I am close to 1700.
    I did no think I would need to do this but that is OK. I guess I do! I assume that when I add starches in P4, the carbs and calories will get up there much more easily.

    I have only added sour cream and whipping cream for dairy so far. I will probably add cheese this weekend and nuts next week. Just cautious I guess. Maybe overly so but eating dairy and nuts often replaces full meals when I don't take care of myself and I want to create new patterns.

    Lessons:
    1. I guess I need to double-check my calories to make sure I am above 1500.
    2. I need to eat a good amount veggies with every meal (not a simple salad) and have at least one fruit to make sure I get to 40 grams of carbs a day.
    3. My weight has so far only gone up: from 167.4 to 168.6, with my LDW being 168. I trust the process as I did in P2!
    <<< That was a lesson or reminder in P2 that holds for P3!
    Goal 150
    Start 188.8
    10/4/20 P2 Loss 20.8 pounds
    11/15/20 P3 LDW 168
    12/6/20 P4 Adjusted LDW to 169

    Second round 1/3/21

  11. #119
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    I'm on day 12, I've stuck to my original intention to not weigh or measure or count my food and instead focus on hunger and satiety cues, and it seems to be going quite well. I'm sticking to P3 foods, no sweeteners, no dairy, no grains, minimal nuts. Also sticking to 2-3 meals a day, no snacks, which is how I normally eat. I am supplementing with Vital Proteins Collagen when I feel I need a bit more protein in my day, but other than that it's just veggies, meat, fat, and a little bit of fruit now and again for me.

    No need for correction days so far, though my weight has gone up and down quite a bit--just not 2 pounds above or below--especially up around my TOM. So far so good for me, and grateful for the camaraderie around here!

    Thanks for posting here, Yvonne. I'd gotten so swept up in our individual logs I'd forgotten about it!

  12. #120
    Chief Moderator (my happy place :) Leez's Avatar
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    Good going, MissM. That is exactly how P3 is supposed to work and its paying off for you.

    The elimination aspect of P2 sets us up to be able to discern those hunger and satisfaction cues because we've been freed of the things that created cravings and muddied the signals.

    I've personally found that keeping mostly to whole foods during P3 helps keep those signals even clearer. So i purposely don't make baked treats or use a lot of prepared sauces or other processed ingredients and stay as chemical free as is practical and possible. I do think a lot of sweetener use (even though permitted) has the potential to confuse those all important signals and and set up a desire for more sweet stuff.

    This is not to say you shouldn't use sweeteners in P3, its just that if you are struggling it might be one item to take a look at.
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