--- In HormonalFitness@yahoogroups.com, "Simon
Dankel" <simon.dankel@...> wrote:
>
> At what time do you exercise?
>
> On 2/10/07, jrpw10 <jrpw10@...> wrote:
I exercise usually from 5:00pm to 6:00pm
> >
> > 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
<HormonalFitness%40yahoogroups.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
> > > >
> > > >
> > > >
> > >
> >
> >
> >
>