Hi Simon,

Thanks for your response.

I will try the sunbed. I've never done that before. Currently I
use a full spectrum light at home. It puts out no UV and it's used
to activate neurotransmitters for alertness and feelings of well
being by stimulating receptors in the retina. It "seems" to work
for that.

I will also cut down HIE exercise to 5 days.

My activity during the 7 months of hibernation here in New England is
limited. On workout days I get the ¾ to 1 hour of vigorous activity
in the gym (6 days per week) and that daily nap of about 20 to 40
minutes.

On weekdays at work it's standing and walking around in a
classroom (250 minutes), scurrying (fast walk) (total 10 mins)
across and up and down flights in a large building to get to
meetings (sitting) (total 110 mins) on time.

Afterwards, if I'm not shopping or doing laundry, it's up the 3
flights and then sitting for a couple of hours doing paper / computer
work. After that it's a few more hours of either hanging out with
friends (slow walks, billiards, or couch / table talk) Frequently
it's hanging out at home on the phone, cooking, watching T.V.

I sleep 7.5 to 8 hours per night turning in at about 10 and waking
between 5:30 and 6:00am

That's it for the activity.

As for the diet I will bring the protein down to 30g per meal/snack.
I was thinking that getting up to the 50g was responsible for my
'fairly' good strength increases. I also was thinking that protein
at that amount was lipolitic. I'll try a lesser amount to see what
happens. Now, my diet is fairly regular. Here's a typical down
cycle day.

5:30 am breakfast - A shake - poteins vary daily (whey, egg, non-
soy veg) 2 servings totaling approx. 45g protein, 1 tablespoon
flaxseed oil, 1 tsp pure cocoa powder, 1 tsp greens powder (low
carb), 1 tablespoon cal/mag/vit d liquid) I also supplement the
three traditional meals with a MV. digestive enzymes, and vitamin D.
And, in the morning only, I take a B12 tablet.

10:00 am snack - ½ cup mixed nuts / seeds and 1.5 ounces mozzarella
cheese

12:00 Lunch – ¾ to 1 cup of salmon (or 6-8 ounces chicken breast or
beef and 1 tablespoon olive oil) (45 to 52 g protein and 14 to 30 g
fat), 5 ounces of spinach or some other green leafy, tablespoon of
low carb salad dressing, celery, radishes, onion, tomato mixed in.

3:30 Snack – Shake of 2 servings protein powder ( approx 45g of
protein) nothing else

6:00 Dinner – 6-8 ounces of animal protein (chicken, beef, turkey, or
fish), 1 cup varied vegetables (cole slaw or broccoli, (with
dressing) or stir fry, )

8:00 – protein shake or repeat of Dinner.

The upcycle replaces the 6 and 8 pm meals with as-much-as-I-can-
tolerate low GI carbs and some fruits.

I also drink 2 to 3 liters of water per day. Alcohol and coffee are
taken in only on occasion

I appreciate your problem solving with me here.

Jim

--- In HormonalFitness@yahoogroups.com , "Simon
Dankel" <simon.dankel@...> wrote:
>
> Hi Jim,
>
> based on the information you give, I can suggest the following to
be more in
> accordance to NHE:
>
> - decrease protein intake to about 30 grams per meal
> - do 2 cardio sessions a week, instead of 3, leaving you with two
days with
> no intensive exercise
> - use sunbed 2-3 times a week for 10-15 minutes
>
> If you provide more details about your food intake, maybe we can
help you
> further.
>
> What's your activity level like at work and in your spare time?
>
> Sincerely,
> Simon
>
>

> On 2/10/07, jrpw10 <jrpw10@...> wrote:
> >
> > Hi all,
> >
> > For several months I've been at a stand still at 20% BF and I'm
> > trying to problem solve why I'm not heading toward my goal of 13-
> > 15%. I was down to 16% a couple of years ago, but gradually
> > increased while going through some tough times. That has past now
> > and I seem to be stuck.
> >
> > I'm wondering if age and stress might have something to do with
it.
> > I'm 46 and I'm an inner city middle school teacher that's pretty
much
> > off the charts in stress this year. To counter this, I nap after
> > work for 3/4 hr and get on to exercise and some other fun
activities.
> > I live in New England. It's cold and I spend much time in doors
(not
> > much light). I supplement with vitamin D, MV's etc. to try to
> > counter the loss of light.
> >
> > On the postive side, I exercise daily in what I think is in
> > accordance with Rob's exercise guidelines. I lift 3 times per week
> > and do interval aerobic exercises 3 times per week. My energy is
> > good and my lifting weights are on the slow but constant increase.
> >
> > I think I am adhering correctly to the NHE eating plan. My down
> > cycle consists of 5 meals per day each containing 45 to 50 grams
of
> > protein. Per day I take in either 2 tablespoons of flax oil or two
> > servings of dark fish like salmon or mackeral or sardines. I eat
fat
> > burning vegetables with about 3 or 4 of the meals.
> >
> > Wednesdays and Saturdays are my upcycle. I don't count but I eat
my
> > fill of carbs in the last two meals of the day at 4 and 7:30 pm
> > They are generally low GI (oatmeal, grits, whole grain breads,
Whole
> > grain pastas, sweet potatoes, apple, pear etc)
> >
> > (I weight 165, BF 20%)
> >
> > Any thoughts?
> >
> > Should I restart for 10 days at 20g carbs? Should I decrease the
> > protein / fat / carbs. Could stress be the main problem here?
> >
> > Thanks for your ideas.
> >
> > Jim
> >
> >
> >
>