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Thread: WilsonBlack's Phase 3 thread

  1. #121
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    WOOOOHOOOOO! SO GREAT! I'm thrilled for you, Jeff. Bravo!!

  2. #122
    Okay this is my recap post for this round's phase 3. Before I do that, if only out of habit, here is today's update. My morning weigh in was 217.4lbs. Down 1.2lbs from yesterday.

    Yesterday's meals: Skipped breakfast. My body really didn't need anything. Finished the last of my grilled chicken thighs with caramelized onions, mushrooms and provolone for lunch. Very rich. Maybe a bit too greasy. My wife and I split a 16oz NY strip for dinner. Arugula salad with homemade blue cheese dressing. And a couple glasses of merlot. Well we didn't exactly split it 2 ways. Cut it into thirds and there is still a third leftover. In the past I would have eaten the entire steak myself.

    I don't want to create the impression that I will continue to update my daily weigh ins. I posted the above information because this is a great example of how my phase 3 went.

    To sum it up, it went great. I began this phase 3 with a LDW of 218lbs. My last day of P3, I weighed 216.4lbs. My average weight for the entire term was 218.5. My highest weight was 222lbs and my lowest was 215.6. In terms of inches, I lost an inch off of each my waist, hips and thighs from my LDD measurements, which were great to begin with. So from any sort of measured metric, this entire round from P2 to the end of P3 was a success.

    There were some big swings in weights. Many days where weight drops were even more pronounced than during P2. But the overall pattern of weekend weight gain and weekday weight loss held the course. The weight averages were higher in the middle of the P3 round and settled lower towards the end. If anything I can see my weight continue to go lower if my current habits hold.

    But the biggest success was the unmeasurable factors. I did a much better job of slowing down and listening to my body. As a result I have learned to eat much less. The NY Strip portion above is a perfect example of how I am now eating. And it isn't just portions. I have skipped entire meals because I felt my body didn't need them instead of eating out of some perceived obligation. I have added carbs when I felt I needed them in forms of nuts and other non processed healthier choices. Also, I got over my fear of the scale. I tend to avoid bad news or even the possibility of such. I have barely gotten on the scale the past couple of P3 rounds. This round was on every day. Overall, it is all about the habits.

    What didn't go well? No big problems. Still drinking too much wine but paired with eating the correct amount of P3 foods my weight remained in control, even came down some. I imagine had I cut out the wine I would have done even better but am happy where I am. Also, the foods I ate tend to be on the fattier side. Steaks, burger patties, chicken wings, crawfish in garlic butter, sauteed onions and mushrooms, cheese, fatty dressings, butter, avocados, olives etc. Everything is fatty. Still need to find a way to mix more vegetables in. Still need to break the routine and mix more things in. If I stay the current course food boredom will become and issue and bad foods can find their way in.

    The plan moving forward:

    First off, the reality of where my body is: My mom told me that I didn't need to lose more weight. She is my mom and is always going to say stuff like that. I replied to her that I am not thin. I am merely lighter than I was. I believe a lot of people fall into that trap. They complete a round and drop 20-30 pounds or complete multiple rounds and find themselves 50lbs or even more lighter. It is a great accomplishment and something to be very happy about. But they are still overweight. I am getting used to my body as it is right now and am more critical. I see my body more for how it is right now instead of compared to where it was. If that makes any sense. I think you cannot get too comfortable and complacent. The job is still not done. But still I take time to appreciate what I have accomplished. I am in a great place and don't want to lose that appreciation. The only question is how much further I want to go? As it stands, I don't want to lose too much more weight at all. Maybe 10 lbs or so. But if I stay right where I am, that would be okay too. My main issue is if I lose much more weight I would have to replace my entire wardrobe. Not something I want to do right now.

    Diet: Same as above for the most part. Nothing I am currently eating will get kicked out. I will do my best to add in more seafood and grilled, lower fat protiens. I will add some beans and sweet potatoes here and there but for the most part, my weekday menu will remain P3. I will add healthy carbs on weekends as well as some controlled cheats like a tortilla at a mexican restaurant. But above all else, I will fight to control portion sizes.

    Tracking: I am still getting on the scale every day. It is a habit and I am happy to do so. I added an extra line to my spreadsheet and will record daily weigh ins on my spreadsheet for April. I have a business trip planned for the last week of April so I will take a break from the scale that week.

    This thread: I will not start a separate P4 thread. I will update on this one. My plan is to not come around every day but you never know. If I find it relevant to post I will. No big plans on frequency. Will play it by ear. But if I had to guess I would say I will be here quite a bit. This protocol is more of a lifestyle now than it was in past rounds. If you go back to my past threads, you will find that once I hit P3 I wasn't around too much. The main reason was that I had mentally checked out from the entire protocol. I ate keto/P3 foods but beyond that, the mind wasn't in the game. Coming in here on the regular is a good way to stay engaged to the protocol. I find it important that we stay at least partially engaged to the process at all times to stay vigilant. That is what makes it difficult for people to take this on. It is a lifetime decision.

    Future rounds: Let's see how April goes first. When I get back home from my trip the first week of May that will be the deciding time. I am toying with the idea of a very short 2 week round. No commitment on that as of yet. Above all else, I do not want to put myself in the same position I found myself last August where I had gained all of my weight back from my January round. The goal is to stay at this weight all summer and build from there.

    What I can see happening: If my current habits hold I can continue to slightly lose weight. It is possible I can get in the sub 218 averages, which means that some days I will be below 215. I am going to shoot for that. But it is very possible that my averages can stay the same or drift northward as normal eating returns or creeps into the mix. Life goes on.

    Until then....

  3. #123
    Super Member! Dubbles's Avatar
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    Great job WB, you should be very proud of all you have accomplished and learned. Not the least, the awareness of foods and fullness levels. I, frankly, have been somewhat surprised that you have been able to accomplish all this while doing extreme tennis! About the possibility of a 2 week round, I think once we understand the protocol, and do it correctly, there is definitely room for us to personalize the protocol timing to individual needs. Ya know Rose went on a very short hcg p2, but because of health issues, went back to p3 and has found she has been able to stablize ok. But she has done the protocol correctly in the past. I'm going a little rogue and after doing only a few days of P4, going to P2 for a somewhat shorter round, maybe 23-30 days, like you said not committing to length as yet.

    About your mom saying you don't need to lose any more weight--she may be right, but it's what you feel and want that is important. I will admit, well meaning comments/compliments have sometimes in the past contributed to my downfall. People saying you look great, you dont need to lose anymore--don't get too thin, I'd begin to listen to them and not concentrate on getting to my goal! I'd almost rather people didnt say anything. Maybe it's just me that's like that.

    Again congrats on all your hard work, scale and non scale victories. Always great to hear of someone's journey!

  4. #124
    thank you so much, Dubbles.

  5. #125
    What a great recap, Jeff! Thanks for writing it all out. I thrive on fattier foods and if you eat little carbs, the fuel needs to come from somewhere, especially when as active are you are on the tennis court!

    I love your scale independence. I fear the scale and I need to get to the other side when I start gaining, where I eat well and go back down!

    We have one of those veggie trays for the grill. Coat veggies with olive oil and just put it on the grill when grilling meat or in the oven. Super easy. Just like everything else, it is just a habit that once established just happens.

    It certainly is an adjustment to be lighter and thinner! It sounds like you have found a great groove, whether you stay here or do another round.

    Good luck with it all!
    Intermountain HHCG
    Goal 150
    R1 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

    R2 3/14/21

  6. #126
    Super Member! FlirtyFlo's Avatar
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    Great P3 journey Jeff
    And thanks for the recap i do hope you pop back in every now and then and keep us posted
    As for another round... i will be around at least till end of may and then P3 after than... wine can be a problem for me too
    Take care... Did your family issue get sorted? Really hope do
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 3 - Loading 16 Apr '21
    Round 2 - Jan-Mar '21 - lost 5kgs/11lbs
    Round 1 - Sept-Nov '20 - lost 10kgs/22lbs

  7. #127
    thanks Flo. I will be around.

    Family issue is still there but getting better.

  8. #128
    Super Member! Dubbles's Avatar
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    Quote Originally Posted by mrsstrong View Post
    What a great recap, Jeff! Thanks for writing it all out. I thrive on fattier foods and if you eat little carbs, the fuel needs to come from somewhere, especially when as active are you are on the tennis court!

    I love your scale independence. I fear the scale and I need to get to the other side when I start gaining, where I eat well and go back down!

    We have one of those veggie trays for the grill. Coat veggies with olive oil and just put it on the grill when grilling meat or in the oven. Super easy. Just like everything else, it is just a habit that once established just happens.

    It certainly is an adjustment to be lighter and thinner! It sounds like you have found a great groove, whether you stay here or do another round.

    Good luck with it all!
    Grilling or roasting veggies with olive oil and seasonings is the only way to go with them I think. Delicious! I eagerly wait going back to P3 so I can use the olive oil again!

  9. #129
    Super Member! FlirtyFlo's Avatar
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    Quote Originally Posted by Dubbles View Post
    Grilling or roasting veggies with olive oil and seasonings is the only way to go with them I think.
    Strangely I have never taken to Roasted vegetables, especially when is a bit overdone, I don't like the oiliness I can taste or a mushy texture of some roasted veggies.... I personally prefer steamed veggies, especially when you can taste the natural sweetness of the veggies
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 3 - Loading 16 Apr '21
    Round 2 - Jan-Mar '21 - lost 5kgs/11lbs
    Round 1 - Sept-Nov '20 - lost 10kgs/22lbs

  10. #130
    Quote Originally Posted by Dubbles View Post
    Grilling or roasting veggies with olive oil and seasonings is the only way to go with them I think. Delicious! I eagerly wait going back to P3 so I can use the olive oil again!
    Same!!!
    Intermountain HHCG
    Goal 150
    R1 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

    R2 3/14/21

  11. #131
    end of week check in here. Things have seem to stabilized here. This week my morning weigh ins have been 218.6,217.4,218.2,217.8 and another 218.2. That is the tightest grouping of weights I have seen. The highest weights have all been the morning after playing tennis which is no surprise. I hope to see the scale slowly creep down in the next few weeks but we will have to see on that.

    Eating and diet: This week has been P3 eating. Nothing really different than the previous 3-4 weeks. Portion sizes remain smaller than in the past, which is good. Even when I eat a little more, I feel a little like I am pigging out.

    I plan on mixing in some carbs this weekend. My wife and I are going to one of our favorite spots, a neighborhood wine bistro with a stone oven. They do a killer short rib served over grits with wilted greens. It is an average portion size and we split it. We normally have that after splitting a small pizza but we are skipping on that in favor of some roasted si****o peppers or some cheese. Needless to say this is our first time to go there since before this round. Tomorrow and Sunday are tennis. I have a bag of frozen scallops I want to eat. Last time I ate scallops was during P2 in last fall's round and I gained like 3lbs the next morning. So I am interested to see how my body reacts to them. It is seafood so should be okay. No clue what is on the Sunday menu but probably some sort of steak and sweet potato fries. Back to P3 eating next week.

  12. #132
    Super Member! Dubbles's Avatar
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    Quote Originally Posted by wilsonblack View Post
    end of week check in here. Things have seem to stabilized here. This week my morning weigh ins have been 218.6,217.4,218.2,217.8 and another 218.2. That is the tightest grouping of weights I have seen. The highest weights have all been the morning after playing tennis which is no surprise. I hope to see the scale slowly creep down in the next few weeks but we will have to see on that.

    Eating and diet: This week has been P3 eating. Nothing really different than the previous 3-4 weeks. Portion sizes remain smaller than in the past, which is good. Even when I eat a little more, I feel a little like I am pigging out.

    I plan on mixing in some carbs this weekend. My wife and I are going to one of our favorite spots, a neighborhood wine bistro with a stone oven. They do a killer short rib served over grits with wilted greens. It is an average portion size and we split it. We normally have that after splitting a small pizza but we are skipping on that in favor of some roasted si****o peppers or some cheese. Needless to say this is our first time to go there since before this round. Tomorrow and Sunday are tennis. I have a bag of frozen scallops I want to eat. Last time I ate scallops was during P2 in last fall's round and I gained like 3lbs the next morning. So I am interested to see how my body reacts to them. It is seafood so should be okay. No clue what is on the Sunday menu but probably some sort of steak and sweet potato fries. Back to P3 eating next week.



    Sounds like you have a wonderful weekend planned. Hope you enjoy the neighborhood wine bistrow with DW this weekend. Adding the carbs is something we all need to do at some point, no one is ever going to NEVER indulge in a few carbs. When on my trip to family a few weeks ago, I had a 5 Guys Burger with a few fries (what grandson wanted after playing hard at football game). I had the bun (which I couldve skipped, but didn't) and even had a small slice of cake, sort of a celebratory meal--and no gain. For me it will be about portion sizes and getting back to healthy eating afterwards. And, I get what you say about feeling like you are "pigging out with a little more food", I feel the same way when I go to eating P3 food. You seem to have a REAL handle on this process, seriously. And I'm happy for you. Enjoy the weekend!

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