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Thread: Paleo/Primal Phase 4-Lifetime Maintenance

  1. #25
    Senior Member releasinglbs's Avatar
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    Rusty what is this 30 day challenge your talking about i'm interested but may need to start on the 7th or 8th since I'll be out of town would i be loading i can do that on the 7th and 8th ned more info thanks

    right now taking a short break from Releana because of some travel plans doing P3 and was going ro resume p2 when i got back is there another thread here i need to find just let me know thanks beth
    releasinglbs

    Beth

    restart 6/30/12
    2 load days
    restart 7/2
    w/load 188.2
    P3 17 days 172
    p2 172 load
    p2 171.4 load
    p2 D1 171.6
    p2 D2 170.6
    p2 D3 169.4
    p2 D4
    p2 D5
    after 79 days Releana
    last drop weight 165.8
    started p3 on Wed 9/21 17 days
    restart p2 VLCD Wed 10/10/12

    Total released 22.4 lbs
    Total inches 26.25

    goal 140 lbs
    swimming down stream!




  2. #26
    Warrior and Wonder Woman Rusty's Avatar
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    Beth: The Whole 30 can be done in P3/P4. It comes from book It Starts With Food by Dallas and Melissa Hartwig. It's a kind of primer for Paleo/Primal/Caveman eating. I eat this way anyway, and I am getting my kids on board. The other adults in the house don't want to try, even though it would help them all. Too much Standard American Diet (SAD) that they don't want to give up!

    Definately check out ISWF, I was 8 lbs below LDW between R1 and R2, before I started up hCG again. I am 2 lbs below LDW now, and this is without trying. I eat plenty!

    Happy loading!
    Starting weight: 261.2
    Day 2:

  3. #27
    Senior Member Cupidhcg's Avatar
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    I'm following the primal eating pretty closely but I gained 2 this morning. It could be just TOM on the horizon for this weekend. I wanna be sure I'm doing this correctly though. Am I to count calories or count carbs or neither??? LOL. Typical menu: 3 eggs scrambled; turkey sausage sometimes not often; Lunch: Tuna salad on lettuce; Dinner meat (grilled chicken or steak or fish) and a non-carb veggie. I drink a gallon of water everyday and I'm walking 2-3 miles a day. One night I also made Low Fat Beef (LEAN) veggie soup. Help...does this sound right? Thanks guys!




    Weight Watchers start weight: 360
    Lost: 23.4
    Started R1: 3/7/2012 @336.6lbs
    Started R2: 7/6/2012 @277.4lbs
    Started R3: 10/10/2012 @265.6lbs
    Started R4: 04/16/2013 @ 292.0 lbs

    Lowest Weight: 254lbs (Dec 2012)
    Current Weight: 330lbs

    Please please please...Stay Focused!

  4. #28
    Warrior and Wonder Woman Rusty's Avatar
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    Quote Originally Posted by Cupidhcg View Post
    I'm following the primal eating pretty closely but I gained 2 this morning. It could be just TOM on the horizon for this weekend. I wanna be sure I'm doing this correctly though. Am I to count calories or count carbs or neither??? LOL. Typical menu: 3 eggs scrambled; turkey sausage sometimes not often; Lunch: Tuna salad on lettuce; Dinner meat (grilled chicken or steak or fish) and a non-carb veggie. I drink a gallon of water everyday and I'm walking 2-3 miles a day. One night I also made Low Fat Beef (LEAN) veggie soup. Help...does this sound right? Thanks guys!
    Don't count calories, do count carbs (you'll want to keep carbs down to 25 to 50 grams). Watch your salt intake. Are you using good fats (EVOO, CO, Butter/Ghee, Lard-not store bought) to cook in?

    Remember, muscle weighs more than fat (before the arguements start: 1 square inch of muscle weighs more than 1 square inch of fat), so with your walking, you just might be getting more muscle. Are your clothes fitting OK? You are also still doing that P3 shift, so your weight will flux a bit, and with TOM on the horizon, it may be water retention.

    Are you keeping a food log? If so, see if you ate something different 2 days ago. Dairy, eggs, or the sneaky carbs in mainstream dressing/mayo (do read the lables) and all other condiments.

    The only other thing I can think of is portion control, that 100 g of meat we eat is truly a real serving. Or, are you eating late? Allow 4-5 hours between meals and 3 to 4 hours between eating and going to bed.

    Sounds like you are doing everything right!
    Starting weight: 261.2
    Day 2:

  5. #29
    Senior Member Inked2Love's Avatar
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    I have been reading Practical Paleo and absolutely love it.. lol was just a sample on my Kindle so I guess I better buy it!
    Avatar is my motivation.. that is me at the end of 2010/begin of 2011 at my happy weight and nice and fit





    Wt at Delivery of my son 6/26/12: 192
    R1LD1(9/14/12):166.2
    VLCD1 after Loading:170.0(+3.8lbs)
    Total wk 1:-5.6 w/o load.. Inches= -2
    Total wk 2: -4 (TOM)... Inches = -4 from start
    VLCD15: 0
    VLCD16: -1.0
    VLCD17: -.6
    VLCD18: -2.8
    VLCD19: +1.0
    VLCD20: +.6
    VLCD21: -.2 skipped injection
    VLCD22:-1.8
    Total wk 3:

  6. #30
    Senior Member Cupidhcg's Avatar
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    Quote Originally Posted by Rusty View Post
    Don't count calories, do count carbs (you'll want to keep carbs down to 25 to 50 grams). Watch your salt intake. Are you using good fats (EVOO, CO, Butter/Ghee, Lard-not store bought) to cook in?

    Remember, muscle weighs more than fat (before the arguements start: 1 square inch of muscle weighs more than 1 square inch of fat), so with your walking, you just might be getting more muscle. Are your clothes fitting OK? You are also still doing that P3 shift, so your weight will flux a bit, and with TOM on the horizon, it may be water retention.

    Are you keeping a food log? If so, see if you ate something different 2 days ago. Dairy, eggs, or the sneaky carbs in mainstream dressing/mayo (do read the lables) and all other condiments.

    The only other thing I can think of is portion control, that 100 g of meat we eat is truly a real serving. Or, are you eating late? Allow 4-5 hours between meals and 3 to 4 hours between eating and going to bed.

    Sounds like you are doing everything right!
    OK. Don't count calories...I got it. But I read on Mark's Daily apple that the Carbs should be between 100g and 150g??? Did I read that incorrectly? He said around 100g if you want to continue to lose. Maybe I will go back and check into it. Maybe I'm getting too many carb (last night was 76g i think). I cook with coconut oil so I'm good there.

    My clothes feel awesome. I feel like I'm still losing so maybe the inches are really adjusting. I certainly hope so. My 16/18W pants are getting loose! Yeah me!

    I do keep a food log. I track using the "lose it" app on my smart phone. Sunday I only had 18g of Carbs and 78g of protein. So I'm thinking TOM maybe???? I will just keep doing what I'm doing and see if things change after TOM starts. I really wanted to keep losing doing primal while I'm on a break. (I know youre supposed to maintain but I need to drop 10 lbs before I start P2 again on Oct 9th) I've got time. LOL.

    So... on Primal I'm only to eat 100g of meat? Now I'm really confused. I thought the protein was to be amped way up. OMG...I'm never gonna get this. HELP me Rusty! Help me! I'm going back to the Primal Blueprint and read some more because I've slept since I read it. LOL.

    Thanks




    Weight Watchers start weight: 360
    Lost: 23.4
    Started R1: 3/7/2012 @336.6lbs
    Started R2: 7/6/2012 @277.4lbs
    Started R3: 10/10/2012 @265.6lbs
    Started R4: 04/16/2013 @ 292.0 lbs

    Lowest Weight: 254lbs (Dec 2012)
    Current Weight: 330lbs

    Please please please...Stay Focused!

  7. #31
    Warrior and Wonder Woman Rusty's Avatar
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    Cupid, I am probably wrong, and about 100 g of carbs sounds better. If that's what Mark says, go with him, he's the professional! I know that since we are still losing weight, we are to keep our carbs low.

    Now, the protein, which can come from a variety of places, not just meat. I eat somewhere between 3 to 7 oz of meat (bigger in the AM since I am doing a LRx), but eggs have protein (about 7 grams each), cottage cheese/cheese (if you are doing dairy), and nuts. So, 100 grams of meat (+/-) per meal.

    In the end, you have to do what feels best for you.

    Here's my menu for today:

    Breakfast:

    Coffee
    5 oz steak (cooked in CO)
    2 eggs (cooked in same pan, but added butter)

    Lunch:

    3 leaves romaine
    1/2 tomato
    1/2 green bell pepper
    can of tuna (5 oz/can, but drained water, so closer to 3.5 grams)
    2 TBL paleo mayo
    1 tsp dijon mustard
    diced onion

    Dinner plan:

    Roast Beast (beef roast from Paleo Parents, the kids love it!)
    Mashed Cauliflower with butter and garlic
    Sauteed zucchini with garlic and tomatoes (I really like garlic and am afraid of vampires...LOL)

    My serving will be the same as the kids serving, even served on a kid's plate, to keep my portions small. I am trying to learn to eat lighter later in the day. Plus, I will get to have the roast beast for breakfast (yummmmmmmm).

    I hope that helps!
    Starting weight: 261.2
    Day 2:

  8. #32
    Senior Member Cupidhcg's Avatar
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    Thanks Rusty but I am now convinced that this is TOM... I'm up 4 lbs for no apparent reason. LOL. No salt and No carbs at all yesterday. LOL. We shall see how the numbers look after TOM comes and goes. I'm just going to keep doing what I'm doing. Thanks for the sample menu. Yesterday I had 3 eggs with a little cheese. For lunch I had 6 oz of Tuna on a huge bed of lettuce. Last night was grilled chicken...no veggie!




    Weight Watchers start weight: 360
    Lost: 23.4
    Started R1: 3/7/2012 @336.6lbs
    Started R2: 7/6/2012 @277.4lbs
    Started R3: 10/10/2012 @265.6lbs
    Started R4: 04/16/2013 @ 292.0 lbs

    Lowest Weight: 254lbs (Dec 2012)
    Current Weight: 330lbs

    Please please please...Stay Focused!

  9. #33
    Senior Member Inked2Love's Avatar
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    Yumm your menus sound great!!
    Avatar is my motivation.. that is me at the end of 2010/begin of 2011 at my happy weight and nice and fit





    Wt at Delivery of my son 6/26/12: 192
    R1LD1(9/14/12):166.2
    VLCD1 after Loading:170.0(+3.8lbs)
    Total wk 1:-5.6 w/o load.. Inches= -2
    Total wk 2: -4 (TOM)... Inches = -4 from start
    VLCD15: 0
    VLCD16: -1.0
    VLCD17: -.6
    VLCD18: -2.8
    VLCD19: +1.0
    VLCD20: +.6
    VLCD21: -.2 skipped injection
    VLCD22:-1.8
    Total wk 3:

  10. #34
    Super Member! brick's Avatar
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    I just discovered this forum topic, I have been primal a year now. Stabilized 3 pounds above my lowest weight. I am struggling with the idea of introducing more carbs in my diet. I recently re read Mark sisson's book and I know I do not get 50-100 g of carbs...most days below 20 except when we have bananas, that pushes the carbs up. Colleen has been a huge help but I still want to do better, so i am looking for some new input if possible.

    brick

  11. #35
    Warrior and Wonder Woman Rusty's Avatar
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    Quote Originally Posted by brick View Post
    I just discovered this forum topic, I have been primal a year now. Stabilized 3 pounds above my lowest weight. I am struggling with the idea of introducing more carbs in my diet. I recently re read Mark sisson's book and I know I do not get 50-100 g of carbs...most days below 20 except when we have bananas, that pushes the carbs up. Colleen has been a huge help but I still want to do better, so i am looking for some new input if possible.

    brick
    In all reality, I am scared of carbs beyond veggies. Sweet potatoes/yams are a bit daunting for me too. Once I get into a CrossFit box, I will probably add those on workout days. Do you have an exercise regime?
    SP and yams just might be the answer to increasing carbs.
    Just to be fair, I am just noodling this out. I too will have to increase my carbs at some point, but not until I reach my goal weight.
    Starting weight: 261.2
    Day 2:

  12. #36
    Super Member! brick's Avatar
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    LOL! I am so scared of the carbs in anything except in fruit and veggies. I do have an exercise 'routine' per se, weights and stuff, but since my husband had surgery I have not been too dedicated to it lately...need to correct that. I had my first sweet potato two weeks ago and it was great! cooked it with chicken. I saw only a .6 gain the next day, so I don't think it was the SP. My carbs, on average, were close to 20g a day, with the exception of when we have bananas. Those pop me up higher in the carb area, since they alone are close to 30g. I won't give up the bananas. They are my favorite and I am keeping those. Today, I had 4oz of rice at breakfast with two poached eggs and at dinner I had a small sweet potato with chicken breast, got my carb count to 63g. I am hoping this is a good direction, because I would like to see some positive changes in my body shape, burn some of the little body fat on the tummy area. I have read and read that carbs are necessary for the body and a too low carb lifestyle is not healthy.....so maybe I am at the point to re introduce some carbs...I have been a year and half at my goal weight, more or less...since my goal was 115, made it to 116...and have balanced since june at 120 with no real effect to stay there. I think my body prefers the 120..and that is ok...but I don't feel energized like I should...PLUS I am perimenopause now for 8 years...lots of chaos there...

    brick

    Quote Originally Posted by Rusty View Post
    In all reality, I am scared of carbs beyond veggies. Sweet potatoes/yams are a bit daunting for me too. Once I get into a CrossFit box, I will probably add those on workout days. Do you have an exercise regime?
    SP and yams just might be the answer to increasing carbs.
    Just to be fair, I am just noodling this out. I too will have to increase my carbs at some point, but not until I reach my goal weight.

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