There is so much great advice and help on these threads. I am glad to here that the weight comes of so easily after a cheat day. I know when every I have had a cheat day in the past like around Thanksgiving, it took about 3 days. Maybe that was becasue my pancrase wasn't rest. I have one more wek of Phase II and then off to phase III can't wait, for that Big Breakfast, although looking at what ohters have eaten it doesn't really seem like a big breakfast just a good healthy one. Well, I will just have to wait and see next Saterday. :-)

So happy for you and your son. Have a great weekend...And don't forget us. We want to see pictures!

Lynn

Have you girls notice that TOM got back to normal when you went to phase 3, or phase 4? Mine is so mixed up, good thing my bf is in florida right now lol

I am on Phase II now, this is my second week. My first week did not go so well as I was up 2lbs first time in 7 months. Did anyone else experince this? I am hoping that this week goes better. I have dropped the 2 extra lbs and am back at 163, but that still leaves me with 7lbs to lose to get to my goal weight. I am pretty sure I will have to go back to phase one once I get done with my trip to Jamaica at the end of the month. I was hoping to just work out and build some muscle, but I would really like to reach my goal before completely phasing off. Any suggestions or ideas are welcome.

How many pounds?
 

I have officially reached my phase II weight of 125. This morning I was 124. 125 is the goal weight I want to maintain. My coach says before going to phase 3 I should go 3-5 pound below my goal weight, which would be 122-120. I wanted to see if I could get a consensus on how many pounds others went below their "maintanence goal weight" and how many pounds folks gained on average after going to the later phases.

bump!

FYI - I am in Phase 4 - Spent the weekend at wedding festivities - got home up 2lbs. Just got back on phase 1 for Monday & Tuesday, back down. I think I'm learning how to make the adjustments needed for indulgences! I have a cruise coming up next week and I feel confident that I know what to do to keep myself in check while enjoying my cruise. It's the second one I'll have taken since starting IP! One thing I have noticed - I have a scale that gives you, muscle mass, body fat percentage, BMI, etc I only weigh on it once weekly. - I have noticed if I drink alcohol that on my next weigh in - the lbs might be the same, but my body fat percentage is always up and muscle mass is always down. Makes me go hmmmm? Is there a relation to alcohol consumption and fat? It has made me think twice about the glass of wine after dinner or the social drink with friends. I prefer muscle mass to fat - alcohol is not worth it!

I was lucky and continued to loose in PH 2 and 3, about .5 to 1 pound per week. However, I entered PH 2 early, before my goal weight, because I had to stop. I am short, but have a bigger frame. As a result, my clothes were too big. I wear sizes 4 and 6 now, and weigh 129-132 (the higher weight post free-days). If you are not happy with your ending weight, once you reach maintenance you will have the tools to tweak your diet to drop the 2-3 lbs to where you want to be.

Ronda,

Great minds think alike! I came over here thinking I would have to bump this thread and you already did it. Thanks.

Ruby,

Alas...Alcohol is not my friend either. It's not just the calories in the drink itself, but it makes me think it is OK to eat whatever I want. Inhibitions go out the window. I used to be "good" all day with my eating, but after a drink at night, nothing was off-limits. I have chosen not to drink alcohol for the time being while I stabilize my weight. Unfortunately, I haven't found anything that really takes it's place:(.

Alaska,

Everyone's different. I adjusted my goal weight up from 125 to 130 and started phasing off around 132. I stayed stable through Phases II & III without the dreaded 5 lb gain. Over the last 2 months I have actually lost a little more and tend to be in the 126 - 128 range. Don't be afraid to phase off. It really does work.

Hi Jenny,

Good to hear from you. Sound like you are doing great.

Lynn

Well tomorrow is my last day on phase II, I made it, but it wasn't all that easy. 1) I seemed to gain weight the first week on Phase II, I have lost the weight and an additional 1.4lbs, so that is good. 2) I was never a big eater, and when I started phase I I use to comment that "I really have to eat all of this." It was a lot of food for me to consume through out the day. So Phase II, has been the same way, feeling very full. Now on saterday i get to add another meal. I think I may burst from all the food, even though I am excited about eating breakfast. I just thought I would share.

Rulemom,

I use plain non-fat greek yogurt in the morning sweetened with SF Starbucks vanilla syrup or splenda & vanilla extract. If you check out the "Phases" thread in with the stickies, there is some great advice. Look at post #19 from Jordanna. There is a download of Phase III-explanation. Very helpful. I'd attach the link but I don't know how to do that. Good Luck.

Lynn

Well yesterday was my first day on Phase III, it went really well, had greek yogurt, an apple, 1 egg, 2 peices of bacon and multi-grain bagel thins, about 415 calories. Funny thing is I thought that I would be craving sweets and carbs all day, but nope not once. After breakfast I did 1hr of dance zumba and 15min abs.

Sounds perfect! I have never been a breakfast person but I have greek yogurt and an apple almost every morning. This diet really does change how we eat. You will be amazed how easily you transition into a healthy diet.

Way to go and congratulations!

Lynn

phase 4 question
 

Just a quick question for anyone in phase 4. I would love to find a great protein powder that I can make a good smoothie in the morning. I love the fresh fruit, love the greek yogurt, and toast.... but I can't eat another egg! Any suggestions would be greatly appreciated!

I continue to use a whey protein powder I found at my local supermarket. I used it throughout the diet, and find I still enjoy my smoothies, especially after a good workout. I scoop has 80 cals, 16 g protein and only 3 carbs. It is manufactured by Publix. However, I started using the Biggest Looser whey protein power and switched to the Publix brand for costs. They are similar in nutritional value.

I unexpectedly decided to start phase three today!! I was so excited to have my big breakfast, it was so good. My calorie count was alittle high because I got my meal from the cafeteria at the hospital. After work I went and loaded up on all the necessities to make breakfast at home. Looking forward to french toast tomorrow, mmmmmm!

Super! Well done. :D

I am lacking on energy this week now that I started Phase 3. I really don't like it. I'm thinking of cutting back on my toast in the morning. I have sprouted wheat toast- 2 pieces because they are 15g carbs each. I am thinking of just eating my cup of non-fat Greek yogurt (7g carbs, 22g protein) and berries from now on. Maybe with one piece of toast with natural peanut butter. I don't know, this feeling of dragging myself around makes me almost want to just drink a protein shake from breakfast again like phase 1. I know it sounds crazy. I don't bother to cook eggs or anything for breakfast because I usually eat eggs as one of my other meals. I eat eggs and fish so it's one or the other and fish is really starting to get to me.

I am also loading up on the veggies as much as possible without measuring them. Weight is steady so I think it's alright to do that. Is anyone else dragging because of Phase 3?

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Phase II questions...

At my next WI, I am probably going to tell my Coach that I want to go on to phase II. My weight at home today is 148.8 lbs, which is 4.8 lbs away from my goal and represents over 80% of my weight goal. I know that I weigh 2 lbs more on my coach's scale (mid-day with clothes) but by WI on Wednesday, anything is possible (unless I gain for some reason). As long as I am 150 lbs or less, I am moving onto phase II.

I have some questions...

1) For you, during phase II, did weight loss slow down or was it about the same rate as during phase I?

2) I attend a one-hour tap classe 2X per week (over 300 calories burned). I usually have an extra packet when I go to tap (a bar or ridges). Should I continue to do this?

3) Any advice/lessons learned that you would like to share for phase II?

For me it was about the same, which was not really much at all. My weight loss slowed down dramatically after a certain point. I did get through a plateau by switching to phase 2.

HOWEVER, since I started phase 3, my weight loss has restarted again, which is weird. I'm losing faster than I have in many months.

No reason not to. If you're still losing, then stick with what you're doing. (But, ask your coach, rather than listening to me. :-)

Phase 2 isn't that much different from Phase 1, or wasn't for me. Phase 3 is confusing the crap out of me, but I suspect that's because I'm overthinking it.

I've heard of people continuing to lose through Phase 2. It feels a lot like starting to live a normal life again, without changing all that much nutritionally.

Good luck!

I'm still a few weeks from phasing off, but I've spent the last 2 days poring over all of the "Life After" threads... so much great info all the way through... no way I can quote & deal with all threads that have a big help to my understanding of phasing off, but I want to thank you, Rocky, for this one... what you said about writing out our own personal protocol went a long way toward dispelling my fears of Phases 3 & 4...

hugs :hug:

My goodness, it sure doesn't take long for a thread to get pushed waaaaaay down, does it?.. I found this one on page 5!..

Anyway, today I'm starting Phase 2!!!.. one week here (hopefully) & then it's on to Phase 3 for 2 weeks, then MAINTENANCE!!!.. I'm so ready & sooooo excited!.. right now, I'm at 82% of goal... hoping this next week will bring me closer to 85% so I can finish phasing off by June 23...

WOW!.. it feels great to have a real, definite date on the IP calendar!..

hugs :hug:

Fantastic job! You'll do great on phase 2.

I'm struggling a bit with phase 3, but don't know where to turn. I don't want to post on the main board about it but don't know if this one gets read very much anymore.

I don't know if I'm getting enough at breakfast. I can't figure out if the protein in, say, greek yogurt counts towards protein or just dairy.

I typically have:
non-fat greek yogurt
berries
whole wheat english muffin
butter

But I think that only adds up to around 15 grams of protein. That isn't enough, is it?

When I started phase 3 my coach gave me a breakfast list - It consisted of the items you have above plus 1 scrambled egg and 2 slices microwave bacon. So you look like you might be short on the protein.

THANKS!!!

Thanks, Lucky!.. I'm really looking forward to this next adventure... your breakfast looks a lot like what I have in mind... I love Greek yogurt, so I was planning to have it often... I think I read on one of the previous "Life After" threads that it can count as part of your protein, but I need to go back & check... I'll probably re-read them more than once before it's all over with... maybe add a little protein shake powder to up the protein?.. I'll still have to run the numbers by next Thursday... what do you think?..

hugs :hug:

Thanks for bringing this thread back up :) I just finished my first week of Phase 3 (and weighed in today at the same as last week - no complaints there).

The 25g of protein is all of the components of your breakfast combined. I have been eating the 'nature's valley' and the totals are as follows:

Greek Yogurt (3/4 cup): 120cal, 0gfat, 11gcarb, 18g protein

Alpen Muesli (1/3cup): 113cal, 1.7gfat, 19.3g carb, 3.3g protein

Weight Watchers Multigrain bread (1 slice): 50cal, 1gfat, 7.5gcarb, 2gprotein

Adam's peanut butter (1tbsp): 100cal, 8gfat, 2gcarb, 3.5gprotein

Strawberries (1cup): 43cal, 0fat, 10carb (i don't count protein from fruit since its negligible)

Totals (& guideline for Ph3):
426 calories (400-500)
10.7g fat (<15g)
26.8g carbs from grain (<30g)
10g carbs from fruit (<20g)
26.8g protein (>25g)

*your dairy should be 100-120 calories with <15 gcarbs in it. Add all of the fat grams together - same for calories and proteins. You just take into account the net carbs (g carbs minus g fibre) from your grains and fruits.

I have a few other meat-free breakfasts that I alternate between, if anyone's interested. Hope that helps :)

Would you mind sending the info on the other breakfasts you are using? I could really use some help.

I don't know why I'm stressing out about it because I feel fine and I haven't gained a significant amount (maybe .2 lb?), but I feel like I owe it to myself to do it 'right' since I've done this much so far.

Aunt Sheshie- I know what you mean about reading the 'Life After' threads. My husband thinks I'm losing it since I read that thread so often. Last night he asked me 'if that info is always there, why do you have to keep going back to read it? is there something about IP that is affecting your memory?'

I have been using MyoFusion by Gaspari Nutrition. I got it at GNC and it comes in a big blue container. In one scoop, it has 147 cal, 3g fat, 5g carb (1g fiber) and 25g protein. I got it in Delicious Vanilla and I have been pretty impressed with it! It's available on Netrition.

So, I have just begun phase 4 and I'm terrified. It is so weird to go from being in weight loss mode to being in maintenance mode. I'm just kind of afraid to eat, because I'm afraid I'll screw it all up. Yesterday was my first day of phase 4 and my last WI. It has been a pretty emotionally draining week and last night after I finished dinner (spaghetti squash spaghetti), I went and tried the new frozen yogurt place that opened a couple of months ago. It was emotional eating, but I can't change that. Anyway, I felt guilty after eating the yogurt. Then this morning I got on the scale (because I was curious) and was up 2.5 lbs from where I was yesterday (I'm not a daily weigher, I was just curious). And my period started this morning. I just don't really know what to do anymore.

Today, I ended up having a phase 3 breakfast, a phase 2 lunch and had a 1/2 cup of brown rice and 1/2 cup of NF greek yogurt with berries along with my yummy chicken for dinner. Does that sound okay?

I liked what Rocky Monarch said about creating a phase 4 protocol sheet and I think I'll sit down and do that this weekend.

Mrs. D- I'm with you in spirit. I'm scared of how to make this really work, but I spent more time studying the original 'life after' thread today. You might want to spend some time there again if you haven't. BevS and others have some great posts. I'm sure you've read them before, but you might want to revisit.

You have the tools to get back on track if you need to, but my guess is you won't have to do anything drastic. Your body is just adjusting to this next phase. You are going to do well. Hang in there. I'll be with you in 7 days.

Oh- and I think your day sounds great. When I go back and read the posts about phase 4 (it is a phase despite being maintenance) it seems like the 'balanced' breakfast, no carb lunch and slow carb, low fat dinner is best.

Ph3 made me nervous at first too...especially because the day after I started, I weighed 1.8lbs more. Ok, I knew it wasn't fat, but it still felt upsetting after being in the 'diet' mentality - and even though they tell you to expect 2-5. Well, the next day I was right back down again, so I was worrying for nothing. I have to keep reminding myself that what I really care about is my size and how I feel...and not the number on the scale!

I'm definitely nervous of Ph4 next weekend, but I have to keep telling myself that I have the tools now and know how to keep that fat off for good! When I freak out inside, I just remind myself that even though I may go on holiday and eat/drink way more than I plan to, I know how to fix it ; and fast (before it becomes a real problem again).

We have a 'fat safety net' for life now...called IP ;) We've beaten this fat right off our butts & I know we can all keep it off! Personally, I'm going to do as suggested by many others and set a weight limit that I will jump back on Phase1 when (if!) I reach it.

I'll post a couple of my other breakfast ideas over the next few days.

Thanks to all of you ladies (& men) for your support & advice on this site over this journey.

Thanks for the info - I must admit after a couple of weeks of bacon/eggs for breakfast - I was totally burned out. I'm not a big breakfast eater and I really enjoy just having the protein drink in the morning. I've been on maintenance for about 6 weeks, had 2 weddings, a cruise and fixing to be on the road for about 4 weeks. I have only regained 3 lbs, which has become my top number. I follow maintenance plan most of the time, although I still prefer phase 2. Really loving the fresh summer vegtables.

After one day on Phase 2, I'm down 1.5 lb.!!!.. my body must've been ready for a shake-up... after my workout at the gym, gotta go grocery shopping for more meat...

For anybody in the Dakotas, praying for your safety... sounds like the flooding isn't over yet...

hugs :hug:

I am terrified of the concept of fewer guidelines in phase 4. For me, I know that I will start to keep a food journal and weigh several times a week to see how I am doing. I think I will also need to come up with several daily protocol/menu sheets so that I feel ok, and plan to put in some phase 2 days here and there after I have food that is high in sodium (my weight seems to jump on the morning after anything with soy). I talked to my coach about that, and she had some good advice: Don't worry too much if you have high sodium meal once or twice a week, but remember that any weight gain is cumulative so you have to recognize the behavior that causes it right away and compensate appropriately.

I wish you both the best. It really is helpful for the rest of us to read about your progress in maintenanace. Feel free to share any tips or menus that you create, too. I love eating healthy whole-grain carbs vicariously. :D

I added scrambled eggs to my breakfast this morning to up my protein. Holy Moley that is a LOT of food!!

2 eggs scrambled
1 whole wheat light english muffin
1 c low fat yogurt
1 c blueberries

I'm surprised I still fit into my pants after eating!

I can't lie - most mornings, I still have my vanilla RTD & espresso shots. I love it. So, I'll get that as soon as I get to work (0630) and then have breakfast on my break (0830). Then I'm still getting all my protein.

Do any of you still have bars or other IP snacks (puffs) in phase 3 or maintenance?

Bump