Jim,

 

I would say working out at 5:30am is better but 3:30pm shouldn't be too late. Whether there will be a major metabolic difference I'm not sure but Rob has indicated that it will if one works out late. Since you go to bed at 10 you may want to opt for 5:30am, since working out at 3:30pm leaves only 5.5hours before going to bed. This may compromise quality of sleep, and your body will get less nutrition in the hours post-workout compared to if you work out at 5:30 am.
 

Good luck, and looking forward to hearing from you.

 

Simon

 

On 2/11/07, jrpw10 <jrpw10@...> wrote:

Sounds good.

In regards to the workout time. I have two choices. 5:30 am or
3:30pm. Would the 3:30pm be considered earlier enough in the day
or should I move it to the am? I was working out at 5:30am for a
few months, but I seemed to have more strength in the afternoon.
Does it make a difference hormonally?

And, now that you mention the insulinogenic effects of powder
protein, I do remember reading Robs information on this. It's
strange but prior to your bringing this up, I was remembering the
lipolitic effect only. I'll make the switch to whole food. For
breakfast I was alternativing between omelets and protein powder.
I'll find something else besides the protein powder.

The next few weeks are going to be strange. I'll be off with 90
students at a camp and then travelling on vacation. It will be
interesting to see if I can stick with the NHE eating patterns during
this time. Lifting will be light. (Calesthenics / makeshift setups
at best)

So, I may not be able to go full swing into this for two weeks. I
will probably need to start at the beginning of the NHE program on
return. Once I'm back into my routine, and reaping the benefits,
I'll email you.

Thanks for your help.

Regards,

Jim

--- In HormonalFitness@yahoogroups.com, "Simon
Dankel" <simon.dankel@...> wrote:
>
> I suggest the following changes if you can implement them:
>
> - reduce protein intake to about 30grams per meal (at least 15grams
in
> downcycle)
> - substitute your protein powder meals with whole foods, including
fresh
> vegetables, except when pre/post workout
> - exercise earlier in the day
> - 4 hours between meals max (preferrably closer to 3, than to
either 2 or
> 4+)
>
> I believe you can benefit from a fuller breakfast. Protein powder is
> relatively insulinogenic, and studies have shown that protein
hydrolysates
> can stimulate insulin more than carbohydrates. Rob has commented it
is more
> hormonally favorable to exercise earlier in the day.
>
> Sincerely,
> Simon
>
>
> On 2/10/07, jrpw10 <jrpw10@...> wrote:
> >
> > --- In
HormonalFitness@yahoogroups.com<HormonalFitness%40yahoogroups.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>
> > <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
> > > > > >
> > > > > >
> > > > > >
> > > > >
> > > >
> > > >
> > > >
> > >
> >
> >
> >
>