Discussion with jagbender about NHE.

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nhe101

Low carb all the time. 5 protein meals a day <50g per meal. Unlimited carbs from certain foods like brocolli and spinach and cabbage. <30g net carbs a day
Two nights a week eat >200g of clean starchy carbs
brown rice, potatoes, sweet potatoes, ETC.
Keep fat and protein <20g each on the carb meals.
The meals should be the last meal or two meals of the day so you sleep through the insulin reaction and don't gt hungry.
Jag

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bulk

I gave you the Reader digest version.
Your carb meals are on a 3 day 4 day cycle.
I eat my carb meals Tuesday and Saturday nights.
They happen to be off lifting nights.
Rob's main focus it to optimize (control) all of the hormones Testosterone, GH, insulin and cortisol.
Insulin and can be bad or good depending on your metabolic state.
most of the carb load is starchy carbs with lower GI
so the insulin release is controlled.
Jag

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FW: The book

You don't carb load on lifting days.
In my case I want to cut and I do not want to create an insulin spike after lifting because it will STOP the fat burning process.
Also I think all of the post workout insulin spike is overrated. When you are LC and lifting you have a window of opportunity for the fats and proteins to get into the muscle also. (without the insulin spike)

Jeff

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BB NHE

Here is a quote from NHE the differance between the cutting
and bb plan .
More calories overall, more fat in down cycle, fewer carbs in the down cycle and more carbs in the up cycle.
"Those of you who are about to start the bb program be preparred to go buy larger clothes."

Jag

Did Day 5 of the first phase. Only 1 more left... This one was tough, but I seemed to get through it better than the last one.

Good boy!

Thanks mle! I had a lower back injury a few years ago that required physio, so I can relate. Were you lifting at the time of your injury? What did you do, work around the injury or rest until you were recovered?

Wanda

Whew! I did it day 6 of the 15 rep phase is done. It was tough, but I got through it.

I've been weighing myself recently and it seems I've gained some weight and it doesn't appear to be all fat, hoping that most of it is muscle.

I'm going to check my bf again in about 6 more weeks. That is if I can stand waiting. LOL

I'm going to change up my info on my plan a bit since I noticed some errors and I changed the tri and dip exercises and haven't updated my info.

Hi mle:

Funny thing was, I really didn't feel like lifting. My heart wasn't into it, but I forced myself anyway. Maybe I was in overtraining mode???? I was doing Neutral grip pulldowns, and felt a twinge on the left side of my mid-back. It seemed OK until I did deadlifts yesterday (the day after). Pulling the bar up from the ground sent it into spasm. I avoided anything with back, but noticed that squats also hurt it.

I'm ok as long as I don't use it. It bothers more standing than sitting. I've got an appointment with my massage therapist and chiro. They both do Active Release Therapy which I find hugely helpful, although my massage therapist takes a bit too much pleasure in causing me intense pain. I used to have Fibromyalgia so I'm not new to muscle trouble. For a couple of years, the act of stretching in the morning upon waking would send my muscles into spasm. So I'm certain it's not more serious than a muscle spasm.

I'm thinking I'll just rest, as much as I hate to. I got lucky last week when nothing came of a muscle twinge in my quad doing HIIT. I did lots of stretching afterwards and then had a jacuzzi. But I think maybe my body's telling me to rest. <<sigh>>

What do you think?

Wanda

Thanks Mike, will do!


Wanda

Ahhh... much more fun. Did day 1 of the second phase. Fun fun fun.

Also, seems like the weight gain my have been water weight as I went down 1.5 lbs from the 170. Strange.

Did day 2 of phase 2 last night. Not used to doing it in the evening so I had a hard time sleeping last night.

Did day 3 of phase 2. Back up to 170.5 lbs.

Did day 4 of phase 2. Still at 170 lbs. Definitly felt a pump this time. It's strange how the muscles feel like they're bigger than they actually are.

Blah blah, day 5 of phase 2... blah blah.