Hey everyone I just started the IP diet on 9/10 and have lost 13 lbs my first week in! I have stayed on protocol and have not cheated and dont plan to. The second week has been much different tho, I have not lost anything all week. I did some research on this site i feel like i may not be getting enough calories. The first week i had great meals and almost felt like i ate to much for being on a diet.This second week i have been barely eating anything and i dont have any hunger issues or the urge to eat.My day consists of the 3 packets, 8 oz protein and veggies. I tracked my calories for the past 2 days and im intaking around 600 calories each day this week.Do i need to up my calorie intake so my body doesnt go into "starvation mode" or im i just having a slow week after a big loss??

Here is what you need to educate yourself on:
Difference between weight loss and fat loss.
What happens the first week of a low carb diet.
How much the body can slow down it's metabolism.

Like WUV said just stick to the sheet and don't try to over think it. It works.

Make sure you get in your salt,oil and water. I try to drink 1/2 my weight in oz of water a day and have just followed the diet .

Thank you for the replys. i dont usually count my calories, but this last week i felt very tired.It was quite a difference compared to my first week where i had tons of energy.The reason i ate a bit differently this week was i had a busy week and didnt have as much time to cook good meals.I'm still getting in all my required packets,veggies and meat. I tend to over think some things, especially if i just started something.I just wanted to make sure im on the right track from the very get go. From your responses it looks like im doing alright.Thanks!

WI Sat down another 2# Most important my body fat % is going down.

I asked about the Strawberry/ Bananna PM and my coach has not heard of it so she is going to check and see if she can order some. I told her I get the first order.

I went to a football game today in some great seats (corporate booth). They all all sorts of yummy foods : nachos and cheese. Dry ribs. Pineapple and strawberries, popcorn. Sorry I better quit because. I'm starting to drool.

I stayed 100% OP! And I am very happy with that. I ate celery and broccoli and a little but of roast beef with water. This OP thing ain't that tough.

And the Riders won!! All in all a great day.

i am still at about 5 to 7 pounds a week. the last month has been not so good. working long hours. so sleep and stress slowing me down some. but i will finish soon all the same.my body is just worn out right now and i am kinda at a sticking point.

Great weekend Texans are 3-0 and I don't know if you can call what Dallas did as winning.

Went to a social thingy yesterday and no one recognized me until DW came in a couple of minutes after. They asked her where I was and she said "standing at the bar as usual". I had been in there for almost 10 minutes. I have known half of those people for almost 30yrs. Did not know IP made you invisable too.

You know you will get there that is all that matters, You know what is going on with your body. Once you get your sleep back and not working so much it will start coming off again, point is don't give up cuz you got this!!

LOL...that must of been interesting and funny at the same time. It's always a good feeling when they don't realize its you....lol

Congrats on staying OP, I know you felt proud about that with all of those foods sitting right in front of you. Sounds to me like you are totally into this lifestyle change....Congrats again!

Weight Training Program
 

Hello everyone! been doing IP for 18 weeks and have gone from 376 to 290. very happy with the program but i'm starting to feel like i need to get more physical movement into my life.

I have access to a full gym but i am really unsure where to start. as i near my goal weight (225-ish) i want to tone up my body and also add a little cardio in.

so my question is, does anybody have a program that would work for me/IP? kinda looking for a printout or a "program" of sorts that says exactly what to do. ie. "do bench press 3 sets of 5, next walk on treadmill for 20 minutes, etc."

hope someone has some ideas and thanks in advance! :)

Here is the one I use. Start easy and work into it. Good luck.

7 day rotating workout schedule

Basic workout schedule:

Monday – Upper Body Weight lifting and some sort of stomach exercise.
Example routine:
• Bench Press – bar or dumbbells 3 sets of 8 reps
• Incline Bench Press - bar or dumbbells 3 sets of 8 reps
• Shoulder shrugs - bar or dumbbells 3 sets of 8 reps
• Military Press - bar or dumbbells 3 sets of 8 reps
• Lat pulls – bar 3 sets of 8 reps
• Curls - bar or dumbbells 3 sets of 8 reps
• Stomach - Finish off with Planks and side planks (look up examples on the internet). Best ab exercise!

Tuesday – 20 minutes of walking or running – eventually increasing to 45 minutes
(I prefer running bleachers, hills, or wind sprints. I think it is more fun/less monotonous, and more beneficial. Because again, your body has to metabolize/repair itself.

Wednesday – Day off. Which means walk in the neighborhood, stretch, etc. There is no such thing as days off where you do nothing

Thursday – Leg Day.
Example routine:
• Leg Press – 3 sets of 8 reps
• Squats - 3 sets of 8 reps
• Leg extensions - 3 sets of 8 reps
• Leg curls - 3 sets of 8 reps
• Calf raises - 3 sets of 8 reps
• Planks!


Friday – Upper Body Weight lifting (again) ..
Example routine:
• Bench Press – bar or dumbbells 3 sets of 8 reps
• Incline Bench Press - bar or dumbbells 3 sets of 8 reps
• Shoulder shrugs - bar or dumbbells 3 sets of 8 reps
• Military Press - bar or dumbbells 3 sets of 8 reps
• Lat pulls – bar 3 sets of 8 reps
• Curls - bar or dumbbells 3 sets of 8 reps



Saturday – 20 minutes of walking or running – eventually increasing to 45 minutes
• Planks!

Sunday – Day off. But I would move your body because when you do you allow it to heal and recover via the movement of lactic acid.

Monday – Start cycle again


Lifting Tips:

• Keep intensity high
• Weight lifting - do 3 sets x 8-12 reps per set
• Rest no more than one minute between sets
• Try and “super set”
• Be consistent!

Hey H...AWESOME job man! You look great!
Cheers
Jake