What's the date for these Phase 3 sheets, (should be at bottom of the page) because I know they were getting away from the calorie count thing - as it does not fit all people. If you are a heavy exerciser and have a very active job, there wouldn't be enough food in this plan - being as it's NOT a Weight Loss Phase...
Hmmm... weird.
Even the Phase 3 & 4 videos don't focus on the calorie count or even the grams amount of anything except protein - they say we must make sure to get at least 1/2 our weight in protein grams.
Hey Liana,
Received my first P4 tip video from an IP graduate last week (my coach allowed me to jump ahead so I have the info before I need it instead of saying, now you tell me!). I'm looking forward to seeing yours pop into my inbox one day!
I know alts would have been a cheaper process but I love the support those videos have given me.
What's the date for these Phase 3 sheets, (should be at bottom of the page) because I know they were getting away from the calorie count thing - as it does not fit all people. If you are a heavy exerciser and have a very active job, there wouldn't be enough food in this plan - being as it's NOT a Weight Loss Phase...
Hmmm... weird.
Even the Phase 3 & 4 videos don't focus on the calorie count or even the grams amount of anything except protein - they say we must make sure to get at least 1/2 our weight in protein grams.
Liana
Dec 6 2013 is the date at the bottom. I think SO much of maintenance is finding your own balance. The guidelines are probably the most helpful at the beginning and should one need to adjust if weight gain becomes an issue.
Also, I need to work harder at lowering my fat but increasing my calories becasue i think I need to be eating more, the daily count is too low. I will read more of your menus and see what you ladies are doing
- any quick ideas are great, thanks
Also, I need to work harder at lowering my fat but increasing my calories becasue i think I need to be eating more, the daily count is too low. I will read more of your menus and see what you ladies are doing
- any quick ideas are great, thanks
Jenny, P3 is transitional....so you are slowly getting your body used to carbs BUT you are also getting your body used to a gradual increase in calories.
I generally averaged about 1100-1200 daily calories on P3 (maybe with a high of 1300?). Now, my exercise is not the level you are at (and I am a shortie!), but you aren't terribly far off. Your lunch and dinner are just the same as P2, so you don't have to do much tooling yet. I would make sure you are doing an additional shake for exercise not counting the IP foods you should still be eating on P3.
I have set my MFP for 1700 baseline (not counting up calories for cardio) in P4, and will experiment with up and down based on my weight maintenance. Once on P4, your calories are so much more diversified! I find that egg whites and greek yogurt are easy ways to up my calories with protein and no fat.
Thanks Eve good suggestions. I have it set for 1600 but may change that. I set the ratios 50 protein, 30 carb, 20 fat. I think Lisa posted someone about this and that she purposely set lower carb ratios being more carb sensitive. I thought I would try that as I want to try to stay away from starch at night. And I realized I forgot the shake from working out, I think I was too worried about gaining as I phases off.
Hey Liana,
Received my first P4 tip video from an IP graduate last week (my coach allowed me to jump ahead so I have the info before I need it instead of saying, now you tell me!). I'm looking forward to seeing yours pop into my inbox one day!
I know alts would have been a cheaper process but I love the support those videos have given me.
I enjoyed the videos too, Chip. Short, simple but effective. Haven't heard back about my video yet... maybe it's not what they wanted? or maybe lots of people were asked to send one in? Not holding my breath, lol.
Quote:
Originally Posted by evemomma
Dec 6 2013 is the date at the bottom. I think SO much of maintenance is finding your own balance. The guidelines are probably the most helpful at the beginning and should one need to adjust if weight gain becomes an issue.
Interesting, evemomma... Dec 2013 - I went into P3 near the end of Feb 2014 and my P3 sheets all say 06-Dec-2013... Don't know why I never saw this? Probably a good idea for beginners as a starting point.
BTW thanks for the email copy, Ruth Ann!
Quote:
Originally Posted by Jenny38
Also, I need to work harder at lowering my fat but increasing my calories because I think I need to be eating more, the daily count is too low. I will read more of your menus and see what you ladies are doing
- any quick ideas are great, thanks
If your calorie count seems too low I wouldn't worry about lowering your fat, as you aren't over by much... and you would have to add either carbs (ulp!) or more extra lean protein, probably a bit difficult. I bet you won't gain any, & will probably even lose a bit more with this level of fat/carb/protein. Yummy lookin' day, Jenny!
Feeling better today - made it to town and did a whackload of recycling, buying groceries, and lunch out at my fave organic local café BLUE CANOE with my SIL. She & my niece just got in a local women's magazine as models in a fashion advert for a women's clothing store and she hadn't seen the shots that were chosen yet, so I brought her a copy of the issue. They look great, I'm proud of them!
Liana
Food today:
BREAKFAST Calories Carbs Fat Protein Fiber Sugar Considering I didn't get to sleep until 1:45 am, and got up at 7:30 - not too bad. Vega One - Protein Smoothie - Tropical Tango, 1 scoop 90 4 0 15 1 2
90 4 0 15 1 2
LUNCH Not my optimal fat lunch - oops forgot pork loin went on my salad so fat & protein is upped by a little bit, but probably not high enough. Amazing salad plus Creamy Broccoli, Fennel, and Cheese soup with a piece of GF toast and thick lashings of butter. Earthbound Farm Organic - Baby Arugula, 1 cups (85g / 3 oz) 10 2 0 1 1 1
Fresh - Green Onion, Chopped, 3.75 g 1 stalk 1 0 0 0 0 0
Fresh Baby Spinach - Fresh Baby Spinach, 0.5 cup (8 oz) 7 1 0 1 0 0
Generic - Bell Peppers-mixed (Yellow, Orange, Red), 0.25 cup 5 1 0 0 0 1
Lettuce - Red leaf, raw, 1 cup shredded 4 1 0 0 0 0
Armstrong - Old Cheddar Cheese, 30 g (3 cm cube) 120 0 10 7 0 0
Broccoli - Raw, 0.25 cup, chopped 7 1 0 1 1 0
Dairyland - Homogenized Milk 3.25%, 187.5 ml ( 1 cup) 120 9 6 6 0 9
Butter - Unsalted, 2 pat (1" sq, 1/3" high) 72 0 8 0 0 0
Fennel - Bulb, raw, 0.25 cup, sliced 7 2 0 0 1 0
Safeway Select - Greek Feta Vinaigrette, 1 Tbsp 30 1 3 1 0 1
Saporito - Extra Virgin Olive Oil, 2 tsp (10 ml) 80 0 9 0 0 0
Udi's (Gluten Free) - Ancient Grain Omega-3 Flax & Fibre Bread, 1 slice (58g) 80 11 3 3 3 2
Radishes - Raw, 3 small 1 0 0 0 0 0
Carrots - Raw, 0.1 cup, grated 5 1 0 0 0 0
549 30 39 20 6 14
Haven't posted my menus in a few days. Yesterday was not a picture perfect P4 day, that's for sure! I did have a great breakfast at Panera. Only major flaw I see is it was low in protein, I did try to add in extra protein with my snacks.
Your Food Diary For: Tuesday, September 16, 2014
Breakfast Calories Carbs Fat Protein Fiber Potass.
Generic - Coffee, Black W/ Splenda, 1 cup 0 1 0 0 0 0
Panera - Strawberry Pecan Oatmeal, 319 g 340 51 13 6 9 0
Panera Bread - Cafe Latte - Skim Milk, 10 oz 90 12 0 8 0 0
Add Food Quick Tools 430 64 13 14 9 0
I had one piece of flatbread left that needed eating....AND it was national Gaucamole day! So, my ratios are not perfect...just not high enough in fat to account for the 9g of carbs from bread. I had a chicken fajita, gauc, cheese, cukes and spinach wrap.
Lunch
John Soules Food - Fajitia Chicken, 6 oz (85g) 200 4 2 36 0 0
Happy Farms - Shredded Mild Cheddar Natiral, 1/4 cup (28g) 110 1 9 7 0 0
Little Salad Bar (Aldi) - Original Guacamole, 3 Tbsp 90 5 8 2 3 255
Aldi Fit and Active - Flatbread Multi-grain With Flax, 1 Flatbread 53 g 100 17 3 9 8 0
Spinach - Raw, 1 cup 7 1 0 1 1 167
Cucumber - Peeled, raw, 0.5 cup, pared, chopped 8 1 0 0 0 90
Add Food Quick Tools 515 29 22 55 12 512
I planned a yummy omelet for myself with rice on the side but lost steam last night. Ah well.Had a protein bar and collapsed in bed instead!
Dinner
Pure Protein - Peanut Butter Caramel Surprise (57g), 1 Bar (57gr) 210 23 7 18 1 180
Add Food Quick Tools 210 23 7 18 1 180
Kept my snacks high in protein since I had so little at breakfast. Still ended up short for the day.
Snacks
Eas Advantage Carb Control - Chocolate Fudge Protein Shake, 11 oz 100 3 3 17 0 410
Nature's Harvest - Raw Almonds, 1/4 cup 180 7 15 6 4 210
Add Food Quick Tools 280 10 18 23 4 620
Totals 1,435 126 60 110 26 1,312
Your Daily Goal 1,700 127 66 149 25 3,500
Remaining 265 1 6 39 -1 2,188
Calories Carbs Fat Protein Fiber Potass.
If every day were like today... You'd weigh 124.4 lbs in 5 weeks
No worries, evemomma... you still got enough protein to healthily sustain a 220 lb woman, lol. And hip hip hooray for National Guacamole day! I'm a bit late, but will try to work that in today.
Wonder how Ruth Ann is doing - probably had her surgery already today...
Liana
ETA: Do you guys know how many cheese servings it takes to 'stuff' 3.5 stalks of celery... 3!!! and I was being stingy with it! Topped with homemade guac, of course!
Last edited by canadjineh; 09-17-2014 at 04:52 PM.
No worries, evemomma... you still got enough protein to healthily sustain a 220 lb woman, lol. And hip hip hooray for National Guacamole day! I'm a bit late, but will try to work that in today.
Wonder how Ruth Ann is doing - probably had her surgery already today...
Liana
We'll miss her here for sure until she's up and around....she is such an amazing spirit!
I think EVERY day could be my own personal gaucamole day....I LOVE it!
BREAKFAST Calories Carbs Fat Protein Fiber Sugar I'm sneakily trying to multitask my food... sneaking in my fat & dairy in small packages together, lol. This past week has been very difficult - my tummy immediately bloats up as soon as I start eating a meal - even a simple vegan protein drink. Irene's - Cheese & Onion Bread - gluten free, 1 slice 120 18 5 6 5 3
Mp/Unico - Solid Light Tuna In Sunflower Oil - 7 oz Can, 1 can (Drained) 260 0 14 32 0 0
Olympic - Krema Greek Yogurt 11% Plain, 0.07500000000000001 cup (175g) 25 1 2 1 0 1
Patak's Hot Lime Achar/Pickle - Indian Lime Relish, 1.5 TBSP (15g) 53 2 5 0 2 0
Banana - (Small), 6 - 6.9 inches 90 23 0 1 3 12
548 44 26 40 10 16
LUNCH Cheese stuffed celery sticks topped with spoonfuls of guacamole. I didn't add in all the spices and the lime juice since they are 000. Avocado, Raw - Avocado, No Skin or Seed, 0.5 fruit 161 9 15 2 7 1
Vegetable - Celery Stalk 7 -8" Long (Kym), 3.5 stalk 21 4 0 1 2 2
Armstrong - Old Cheddar Cheese, 90 g (3 cm cube) 360 0 30 21 0 0
542 13 45 24 9 3
DINNER Pasta with a veg & tuna tomato sauce, arugula salad on the side. Broccoli - Raw, 0.33 cup, chopped 10 2 0 1 1 0
Fresh - Green Onion, Chopped, 5.0 g 1 stalk 2 0 0 0 0 0
Peas - Green, frozen, unprepared, 0.25 cup 28 5 0 2 2 2
Classico - Fire Roasted Tomato and Garlic Pasta Sauce, 3/8 cup 45 8 1 2 2 5
Frank's - Red Hot Chile -N- Lime Sauce, 4 tsp 20 0 0 0 0 0
Mp/Unico - Solid Light Tuna In Sunflower Oil - 7 oz Can, 0.33 can (Drained) 87 0 5 11 0 0
Earthbound Farm Organic - Baby Arugula, 1.5 cups (85g / 3 oz) 15 2 0 2 1 2
Kraft - Zesty Italian Dressing - Calorie Wise (Cdn), 1 tbsp 5 1 0 0 0 1
San Zenone - Corn Fusili Gluten Free, 68 g 240 50 2 5 2 0
452 68 8 23 8 10
SNACKS This was all mixed together in the same bowl, and NOT eaten while making dinner but earlier this afternoon. Lucerne - Fat Free Cottage Cheese (Canada), 125 g (1/2 Cup) 90 6 0 14 0 6
Nectarines - Raw, 0.67 fruit (2-1/2" dia) 40 10 0 1 2 7
Olympic - Krema Greek Yogourt- Strawberry Supreme (100g Container), 100 g 160 15 9 4 0 14
290 31 9 19 2 27
I got thinking about 'ants on logs,' I don't know if anyone else remembers that from when they were little. Peanut butter stuffed celery topped with raisins. This might be fun for breakfast with a bit of Greek yogourt or a glass of milk.
I am to be in training for a town security patrol by car to learn the route and the businesses' requirements and what to do for an alarm callout at each of the businesses. Got called to train tomorrow night and Friday night - so I guess the 'vacation' is over, lol.
