This definitely helps with knowing how many calories and also the protein for Phase 4. I will need to determine how many carbs is a good idea to watch for. Thank you for the info!

Thanks... I have been going way higher on protein during maintenance, since it's hard to eat that many calories without eat TONS of carbs and/or fat otherwise. I've been coming in around 100-150 gms protein, depending on whether or not I eat protein with dinner.

I have similar protein intake. I was told not to worry about it as long as I drink the water. I feel better with higher proteins.

When I was tracking on MFP I was also eating 100-150 grams of protein/day and trying to keep my carbs below 100g/day. I haven't been paying as much attention since we started the challenge and I've been tracking on Fatsecret. I think I'll go look.

So glad we are all here posting. I'm convinced that keeping our maintenance program on the front burner (so to speak) will help keep us on track.

What are your carb counts like?? I've been making sure that I have about 3 hours in the afternoon when I eat nothing. I swap from "carb poor, fat allowed" to "carbs allowed, fat not allowed" after that.

Looks like I'm averaging around 140-150 gr. of carbs daily. How about you?

It's been so hard for me to remember the carb poor, fat allowed for lunch and switch it for dinner. Last night I found myself steaming some cauliflower for "mashed potatoes" when I could've had the real thing (made with chicken broth, no butter.) I also don't eat anything after lunch until my afternoon snack at 3:30 - 4:00. I was told that these snacks are important, but it's kind of hard to remember. I don't get the morning snack in... the afternoon & evening are almost always an IP RTD choc drink.

My carbs are much more variables than my protein... from something like 60 to upwards of 190... Interesting. I definitely don't get the morning or afternoon snack in. The after dinner snack I tend to do... This is most interesting to track...

Wow. So much activity on this thread...yay Maintainers! My current struggle is "all or nothing." My most recent experiences with a free day have turned into free-and-a-half days or two-free-days. It's like once I allow myself to have a free day, I go all out and its hard to stop. Last weekend, we started our free day early on Friday night, then on Saturday I ate so much food, including a ton of sugar, I crashed in the afternoon then hardly slept at night. Definitely not worth it. I need some tools to help me with that "I don't get to eat anything really yummy for another week" mentality I get myself into.

As for the scale, I'm finding the Phase 4 protocol really does work if I can stick to a strict Phase 1 day following my cheat day. On Sunday my weight was up 4.4 lbs. On Sunday I did a strict Phase 1 day. On Monday my weight was down 4.2 lbs. I did a strict Phase 4 day on Monday, and my weight was down another 1.4 lbs. It's wonderful that the protocol works, but I would like to find a balance during the week that allows some treats so I don't feel so deprived by my free day.

What a rollercoaster we're on!

I think the trick is to find treats that are allowed on regular maintenance days that will satisfy you. Why don't you post what treats you crave and maybe one of us can come up with a substitute or recipe that would meet the maintenance guidelines.

Two things I am enjoying a ton...

1) I am addicted to nonfat frozen yogurt. I bought the plain stuff at TJs (no fat, but very tangy), and have been to Red Mango and other places multiple times... It satisfies the "something sweet" in the evening without any fat.

2) Almonds and cashews and goat cheese with lunch... Love nuts!

A clarification to my previous comment about protein recommendations. I should've read my Phase IV sheet before posting. A half gram of protein per pound of weight is the minimum! So, looks like the additional protein intake is just fine.

One other thing... I had forgotten that my coach said I should never go more than 3 hours without eating something. The snacks can be small, but I was encouraged to include them 3 times a day.

What I've really been craving is cinnamon rolls. Maybe I can find a lowfat cinnamon roll recipe? I have been making lowfat/low sugar muffins to have with dinner and that has helped some. But it's just not like the real thing. I do like the idea of nonfat frozen yogurt. I might give that a try.

I did make a new breakfast discovery. Health Smart/Nashua Nutrition Cinnamon cereal with nonfat greek yogurt and chopped apples. The cinnamon is a little strong and the cereal is a little sweet, but its yummy to have so much flavor in a healthy breakfast. I had it with vanilla yogurt, but I think I'll try plain. Yes, more expensive than the Special K Protein cereal I've been eating, but a LOT tastier.

That being said, I echo Capricious' concerns about getting too accustomed to artificial sweetners and other non-whole foods.

OMG! Trader Joe's again!! Yes, we have Whole Foods here but there is something fun/quirky about Trader Joe's. Nothing else measures up. (yes, I'm crazy).

What a great idea about the frozen yogurt. So would that count as your carb then or do you count that as one of your snacks?

Do you all allow items with your dinner if they are fat-free? For example, will you use fat-free sour cream and fat-free shredded cheese on your baked potato? I am just still figuring this all out and wondering if that is ok or pushes the limits!? I know often fat-free = extra carbs and sugar but in dairy type products like those it usually is a little more.. honest, if you will.