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Thread: WilsonBlack's Phase 3 thread

  1. #61
    Super Member! Dubbles's Avatar
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    Quote Originally Posted by wilsonblack View Post
    Party went late into the night Saturday. Didn't really behave too badly in terms of food. Plenty P3 friendly options. had a single bite of b-day cake. But did consume a strong amount of red wine and champagne. Hungover Sunday morning. Didn't weigh. Played 4 hours of tennis. Not advisable with hangover but came around midway through and played decent towards the end. It was 1pm by the time I left the court so skipped lunch. Got home and meal prepped for the week. Grilled burger patties with carmelized onions and mushrooms, topped with a slice of baby swiss and some bacon. Snacked on some bacon, cheese and olives with red wine as I was cooking. Made tablitas for dinner with pico de gallo and avocado. Tablitas are thin sliced beef shortribs. Cut cross section. You can find them at Mexican meat markets, pre marinaded (contains msg). They are awesome. But they are beef ribs and that combined with tennis usually results in weight gains the next day.

    Fast forward to this morning. 221.4. Oh well. Also, this is the earliest I have weighed in over a week, leaving out the daylight savings. I have found that the scale can be a bit more charitable later in the morning if I sleep in. That is my experience and impression anyway.

    Skipped breakfast today. didn't feel hungry or that I needed it. I have a pretty hearty lunch planned anyway. Will monitor and feel no need to finish it unless my body tells me otherwise. Grilled fish for dinner tonight. Also, this might be my first day in over a week without a single glass of wine.

    WB, weight will go down, probably tomorrow. I SO AGREE with you on weighing times! I always weigh a little more the earlier I weigh in. I even posted that question for people right after we changed to DST. After a week, it has calmed down and I can weigh as early as I did before the transition, but I definitely believe it a real thing, not just an impression. There might technically be a lb difference had you weighed later, just sayin.


    Happy Monday, and hope this is a great week! I think spring has arrived here.

  2. #62
    Checking in. Weight went up just a hair yesterday to 221.8. Played tennis last night. The plan was if I was still over 221 was going to strongly consider a steak day today. But really didn't want to do it to be honest.

    Woke up this morning at 219.2. Today is day #18 of phase 3. Time really flies. Looking at my spreadsheet, the weight swings have been more big than small/stable. The scale has moved one direction just about every day. I have had 5 big jump days where the scale has gone up 1.8,4.6,2.6 and 3.8lbs respectively. And I have had days where the scale has gone down in chunks too, with drops of 2.8,2,2.6,2.6,2.6, then another 2.6lbs today. So that is 10 of 18days where the scale has moved in one direction significantly more than a pound. The biggest gains have followed travel and tennis. The biggest drops seem to be when things go back to normal generally a few days right after the large gains. In all of my days of phase 3, average weight has been 219.16lbs. Right where I sit this morning.

    I would love to see the scale stabilize more in the coming days but that might not be realistic. As diet goes, I am doing well. I am mindful of portions and paying attention to hunger level as well as satisfaction. I am probably eating a little bit more than what I was at the beginning of phase 3 but am in no way racing towards unlimited eating. Still keeping things in check.

    Plan moving forward is to stay on phase 3 until Easter weekend. From there I will mix some healthy carbs in from time to time. Mainly nuts and nut flours in some baked treats, but for the most part my overall diet will be focused on keto style eating and more than anything, monitoring portion size and hunger levels. Breakfast will be skipped for the most part unless I am playing tennis in the morning or if I feel I need the fuel. A bite of rice or potato here and there will not be a big problem but just as long as it comes in the form of small portion meals. As long as I keep portions in check I can eat just about anything. That birthday party last weekend, they had an awesome chocolate cake. I was offered a piece and refused. My wife had a piece and gave me a bite. It was perfect. I got to enjoy the cake but didn't go nuts. A good friend of mine opened a new restaurant last week. It is an upscale diner. Pretty much the entire menu is heavy carb items. I had the grilled salmon which had green beans and a large plop of mashed potatoes. I allowed myself a bite of potatoes. As long as there is a framework of moderation, I am sure we can eat just about anything. Just need to find and maintain balance.

    Coming into my favorite time of year. USTA tennis leagues begin and will be very busy with that. We have a very good team at 3.5 level and I am very involved with that. This is a team that is good enough to advance to state and maybe even nationals. I am stuck at 4.0 and will be slugging it out this year with no real prospects to advancement but that is okay. Big plans on 2022 for me in >55 leagues so that is the plan.

  3. #63
    Super Member! roselanoue's Avatar
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    Wilson, congrats on the tennis and also P3 success
    http://www.weight-loss-center.net/weight-loss-tickers.html]
    2011 R1 start206 R2 6/2011 176 R3 03/2013 156 R4 06/29/2014 162.R5 05/09/2015 154.4 R6 2017 148.2 liw 137.6 R7 LDW 137.2 R8LIW 142.8 3/8/20 liw 144.2 LIW 149.4 Aug 2022LIW 141 Mar 2023 LIW 145.4 Aug 5 liw 143.2 March 22 148.6 9 lb loss

  4. #64
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    Your plan really does sound ideal--and I appreciate your sharing your weight data. I hope to get to a place where I can be more data-minded about it and not so emotionally attached. For a while the Happy Scale app was doing that for me, but I've just stepped way back from weighing. And now it's gotten me to a place of worry. So, I'll be getting back on the horse again with my new body composition scale once it arrives. But thank you for being an excellent role model about how to use the scale quite effectively. And I love that you didn't bother with any corrections and simply got to witness patterns and that the body has eventually corrected itself.

  5. #65
    Okay, weight is down 2lbs this morning to 217.2. I honestly don't get it. Because it seems like it shouldn't be down. I was expecting a slight bump up in weight. I made steak for dinner. Didn't eat too much though. Just enough. Had a salad with avocado and a creamy full fat dressing. Also, 2.5 glasses of red wine while cooking and watering in the new landscaping/grass. I have been on a red meat kick this week as my lunches have been hamburger patty with carmelized onions, mushrooms, swiss and bacon. Delicious but a lot of fat. Hasn't been a problem. I believe the key is that I have been mindful of how much I am eating and I really do not allow for much snacking at all. I have yet to consume a single pork rind yet and really have no big plans to do so.

    I am not ready to fire off the confetti cannon just yet to celebrate today's loss because I know it can just as easily swing the other way. But what I am really happy about is my body's ability to bring the weight back down and I have shown that time after time during this phase 3. I think that is the big takeaway here. So anybody reading this just make that mental note. Don't freak out over the scale in terms of single data points. If the scale is only moving up, then naturally that is a problem. But as long as your weight corrects downward and continues to do so, don't worry about those odd days where the weight goes up. Even substantial amounts. That is a single data point and is more an indicator in your body's natural fluctuations due to many factors. But that also underscores the importance of weighing every day. It is vital to understand the trends and the only way to do that is to weigh every day in order to have enough data points to give you a proper perspective of these trends and what they are showing in terms of your weight. But instead, we worry about getting bad news and avoid the scale altogether. I get it because I have done the same thing in the past. I hope to continue to weigh every day but we will see where this thing goes. But my education continues and I will never have this thing licked. I am confident that I have a much better understanding as to what works for me and my key is in portion sizes as well as eating the correct foods. I know that is a "captain obvious" statement for many, but knowing it and living it are generally worlds apart for many of us. That is why we are on this site to begin with.

    Remember post 1 where I was talking about plans? Grandiose plans are easy to cook up during phase 2. You seem to have a lot of spare time on your hands, you are extremely pumped up about doing right by your body and you just want to put the pedal to the metal, so to speak. My big plan was to do a short, 2 week round some time after Easter. That way I will carve even more weight off and get below 210 and closer to 200 possibly. I have plenty of HHCG pellets left to do so. That plan changed to extending my last round. That plan never got off the ground. And considering how well my phase 3 is going I really don't feel it is necessary right now. I do like the idea of a yearly round in Jan/Feb but want to leave it at that. Well the problem is that I did something I shouldn't have done. I spoke my grand plans out loud, and you are probably figuring out where this is going. This morning, my wife asked "so when are we doing that next round, again?". Oh crap. I am very surprised that my wife is wanting to do another round. She loves the idea of a short round. She is right on the button of her LDW. Overeating really isn't a concern with her since her surgery a couple years ago. But snacking is her nemesis. I believe she can benefit from hitting the gym. On nights I do not play tennis we will start walking. But I would love it if she could find something to get into. Not all the way into joining a crossfit cult but I wonder what there is out there. She has no interest in tennis so that is out. A yoga class would be good too. So I am open to ideas for a good regimen for a 54 YO woman.

  6. #66
    Super Member! FlirtyFlo's Avatar
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    Jeff, if your wife is not exactly the sporty/Gym type of person, it probably will not stick as a habit, I started pushing myself to walk 10,000 steps a day, and I now quite enjoy it, but I am not obsessive about it. For me it is not even about being physically active, it is about staying busy, because the nibbles happen when we are idle....so it does not even have to be an exercise regime.... but staying busy with something she likes doing is what will stop her from snacking... Just a thought
    ~AKA Yvonne SA~
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    Round 3 - Loading 16 Apr '21 - start weight 76.4/168.1
    Round 2 - Jan-Mar '21 - lost 5kgs/11lbs
    Round 1 - Sept-Nov '20 - lost 10kgs/22lbs

  7. #67
    thanks Flirty. So you think a basic walking regimen would suffice? I know the dogs would like it too. And they could use it too.

  8. #68
    okay added report for today. Been meaning to do this but haven't gotten around to it. I have been very curious about measurements. I have noticed lately that my belts are easily going to the last hole. The belts I wear most often have 5 holes. Size 38 belts (recommended for 36 waist). At the beginning of this and other rounds, the fourth hole was very tight so I was rolling with the third hole. By the end of the round and currently I am using the fourth hole. At the end of the round I could easily tighten to the fifth hole but felt the fourth more comfortable. Now the belt feels slightly looser easily going well past the fifth hole. Still wearing the forth hole though but very comfortable.

    So a few minutes ago I took measurements. I am down a half inch in my hips. My waist (about 3 inches above my belt line is where I measure) is exactly the same as at the end of P2 but I feel a little bloated there. My thighs are .5 inch thinner as well. The past couple rounds I avoided the scale many days so naturally I have never done measurements past P2 but it is very encouraging that I am not gaining inches. It is very nice to see them going down slightly.

  9. #69
    Super Member! FlirtyFlo's Avatar
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    My dog LOVES it....! I actually walk in our complex driveway so he does not have to be on a lead and can sniff and smell as much as he desires.... In winter time I may also add so Wii Exercises Boxing, steps etc....
    ~AKA Yvonne SA~
    Greetings from Sunny South Africa!
    Round 3 - Loading 16 Apr '21 - start weight 76.4/168.1
    Round 2 - Jan-Mar '21 - lost 5kgs/11lbs
    Round 1 - Sept-Nov '20 - lost 10kgs/22lbs

  10. #70
    Quote Originally Posted by wilsonblack View Post
    It is vital to understand the trends and the only way to do that is to weigh every day in order to have enough data points to give you a proper perspective of these trends and what they are showing in terms of your weight.
    So so true and we can never hear it enough. Fearing the gains is a main why I give up weighing and go off track. The bigger picture is so important. Sounds like you are doing so well!

    I joined a small, privately owned gym a couple of years ago and it is the best thing I could have done for myself. It is not a cross-fit box but focuses more on functional moving, endurance, and strength. I hated going to something like 24 hour Fitness or cross-fit boxes because of the culture, needed more personal coaching, accountability, and community. It's been great. Lots of people all sized and ages. Exercises are totally scalable too. I prefer it to walking because I like raising my heart rate and get that push to my system. Anyway, just a thought. There may be something like that where you are. I never thought I'd stick with it and gave it 6 weeks in 2018 and I am still there! I am 53.
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  11. #71
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    Great post, and of course you're so right about the scale, and I'm the first to admit my complicated relationship with it that keeps me off it from time to time. But for the long run it's a crucial tool, and daily weighing with the longview in mind is likely the best way. It may take a while for the emotional turmoil about it to subside, though. Even though I log my weight in an app called Happy Scale that smoothes out the edges and calculates moving averages, I just hate stepping on that scale expectantly every day.

    I'm 10 years younger than your wife and have been very active my entire life, so I don't know that my input counts for much. However, I can say it's crucial that she find something she enjoys otherwise it won't stick. And walking works magic. My regime lately has been to walk in a fasted state at the beginning of the day and then go for a short walk after meals as well. It's been great for my digestion and ability to stay in a fat-adapted state. That kind of schedule would probably work great for the dogs as well.

    I also teach yoga and barre, and practice both even when I'm not teaching. They're wonderfully gentle, can be challenging for any level, and amount to a pretty terrific balance of strength, flexibility, and cardio. I definitely have discovered that it's best for my body to not go balls-out with orange theory or heavy lifting or or marathon running or long distance cycling and spinning, all of which I've done over the years. I was constantly injured, constantly starving, and never satisfied with anything. This is a much better way. I hope your wife can find something that works as well for her. She'll feel so much better for moving her body on a regular basis. We're built to move, that's for sure.

    Oh, and kicking snacking is a huge success for you. BRAVO!!

  12. #72
    Thanks everybody for some great and thoughtful suggestions.

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