Weight loss question during Phase 3

[Lopaka]

I understand that our goal during phase 3 is to stabilize our weight, and that any weight loss that is experienced is primarily structural fat and muscle, which we want to avoid at the risk of gaining more weight later.

Well, I was hoping to start exercising to regain some of the muscle from my relative inactivity these past few years, and the fact that the dimensions of my shoulders, arms, chest and legs have gotten smaller during the vlcd.  I haven't necessarily lost any muscle, but the loss of fat has also created an appearance of losing muscle and strength.  I'm used to having a self image of being bigger (not fatter) and looking stronger(it's a guy thing).

Isn't it a normal to lose more fat and possibly even gain a little weight due to exercise and building muscle from something like weight lifting?

What do you all think?  I can wait another 3 weeks until Phase 3 is done, but I'd wouldn't mind pushing some weights around right now.  Thanx.

[kathy in California]

I think you can begin using weights again, but you are not to gain more than 2 lbs. during the three weeks!!!! However, you do have some leeway that we talked about earlier, the last injection weight versus the last day of the VLCD. You will probably  lose another pound or so during your last three days of the VLCD, so you could very well gain those back in muscle plus up to two pounds. If you got 5 pounds of muscle on, I think it would be good for you. Just watch the scale carefully and do a steak day if necessary. You are doing fabulous!!!

[Lopaka]

Thanks, Kathy.  I've been rather surprised so far on phase 3.  I feel like I'm eating like a pig, but I'm holding steady at 156.3 Ibs. this morning, despite having a malt beer late last night with friends.  I was hesitant but didn't see sugar or starch on the beer label, so I glugged away a bottle (just one).  I anticipated a discouraging moment when I jumped on the scale this morning.  My last injection weight was 159.5 Ibs, and the morning after my last vlcd was 155.9.  This is only my 3rd day on phase 3.

One thing I've noticed, though, is that 1)  I'm slowly getting back my energy reserves.  I guess the glycogen in my muscles were running on empty on phase 2; and 2) I feel like snacking often, even though I'm not short on calories.  It's like my body is having to adjust to not having sugars and starch.   When I think about it, this is encouraging in a way because it reinforces the idea that phase 3 is an extremely important part in resetting the hypothalamus and teaches the body how to process and rely on low carb foods.