Thanks, Martin.

Do you have a link? I haven't been able to find it on the ask rob section.

On Sat, Jun 7, 2008 at 6:51 PM, Martin <rockdude@...> wrote:
> Dawrestla, In the Ask Rob section he answers a similar question:
>
> "The lower limit of carbs per downcycle day on the general eating plan
> is 30. Will eating less carbs than this each day negatively affect
> optimal fat loss?
>
> I don't recommend this practice because it negatively affects: 1)
> muscle glycogen levels 2) thermogenesis 3) adequate consumption of
> antioxidant-rich, cancer-protective fruits and vegetables."
>
> The general eating plan is for optimal health though compared to the
> bodybuilding plan, so that's one cause to not go under 30 grams/day
> too often.
>
> /Martin
>
> --- In HormonalFitness@yahoogroups.com, "Simon Dankel"
> <simon.dankel@...> wrote:
>>
>> Hi again,
>>
>> The floor of carbohydrate intake is as low as possible during the
> downcycle.
>> Rob writes in HNE that bodybuilders, who often are more dedicated to
>> perfection, should aim as low as possible, maybe below 20 grams a
> day like
>> in the metabolic shift.
>>
>> Simon
>>
>>
>> On Thu, May 8, 2008 at 5:56 PM, DaWrestla <dawrestla@...> wrote:
>>
>> > Simon,
>> >
>> > So far my fave flavor is Banana Creme. Add the Peanut Butter to
> that and
>> > it's tempting to have more than just one serving! For awhile I
> was doing
>> > non-flavored Whey Protein powder and those Crystal Light flavor
> packs, but -
>> > again, trial and error - I realized that the more I had of those
> non-caloric
>> > sweeteners (including diet soda), the harder it was for me to burn
> fat.
>> > Odd, considering they had no carbohydrates, but they're all
> artificial, so I
>> > guess I shouldn't be surpised. Right now, I only drink water. A
> diet soda
>> > is very rare, but I will have one occassionally. Unfortunately,
> my 2 weeks
>> > of active duty are coming up in July, and that means either eat MREs
>> > (jam-packed with carbs) or starve. This will destroy my eating
> plan, and
>> > I'll have to re-start afterwards, but it doesn't mean I can't control
>> > portions while eating them. Realistically, one MRE can last the
> whole day,
>> > instead of eating 1 for each meal. Anyway, I'll cross that bridge
> when I
>> > get there.
>> >
>> > I haven't read (but I plan to pruchase) HIE. I should note that my
>> > workouts during the week consist of the following: Mon/Tues and
> Thurs/Fri I
>> > run distance in the morning and lift weights in the afternoon
> (chest&triceps
>> > Mon/Thurs, back&biceps&legs Tues/Fri). Wednesday I do interval
> running
>> > training in the morning and evening, such as jumping rope or playing
>> > intramural soccer (lots of quick, short sprints). Saturdays I
> work out once
>> > a day, usually a distance run or bike ride. I would love to do more
>> > interval/sprint work as part of my training, but I have a nagging
> hamstring
>> > from college football that needs to be "repaired" before I can do
> so. I'll
>> > definitely try and add more as the Summer heats up.
>> >
>> > I see your point about being MORE stringent than what Rob
> advocates, and I
>> > certainly need it during the induction phase (it's amazing the
> progress I
>> > can see from week to week as my lovehandles get smaller!). But
> you know,
>> > the one question I had that Rob doesn't answer in his book is,
> when on the
>> > macronutrient cycling he says to have 30-60 grams of carbs a
> day...does he
>> > use the number 30 as a floor and 60 as a ceiling? OR does he use the
>> > general range of 30-60 as a ceiling, and the floor can be anywhere
> from
>> > 0-29?
>> >
>> > Also, it's good to see the forum alive and well again.
>> >
>> >
>> > On 5/8/08, Simon Dankel <simon.dankel@...> wrote:
>> >>
>> >> DaWrestla,
>> >>
>> >> Sounds like a good protein shake.
>> >>
>> >> Do you follow the HIE (Hormonally Intelligent Exercise) program?
> Depending
>> >> on your objectives and work-out intensity, maybe three weight lifting
>> >> workouts a week will do. But if you lift with less intensity then
> maybe it
>> >> works for you to achieve your objectives.
>> >>
>> >> I don't see anything wrong with a longer metabolic shift - rather
> don't
>> >> you think it's an advantage? Remember that Rob has in mind that
> people need
>> >> a feasible plan that works - you don't necessarily deviate from the
>> >> principles when you're more stringent! Most people of course probably
>> >> struggle with being stringent enough...
>> >>
>> >> Good luck!
>> >>
>> >> Simon
>> >>
>> >>
>> >> On 5/8/08, DaWrestla <dawrestla@...> wrote:
>> >>>
>> >>> Awesome.
>> >>>
>> >>> Well, I was going to say that for the protein shake I use 100% Whey
>> >>> protein powder - flavored (2-5 grams of carbs, depending on the
> flavor; 0
>> >>> grams of fat; 21 grams of protein) and a tablespoon of all
> natural peanut
>> >>> putter (2 grams of carbs, 8 grams of fat, 6 grams of protein)
> for a grand
>> >>> total of 27grams of protein, 8 grams of fat, and 4-7 grams of
> carbs. I
>> >>> tried the olive oil once, but found that even a little bit made
> completely
>> >>> overpowered the protein drink I was using with olive oil flavor,
> so I
>> >>> decided to forego that. I have this twice a day, once each
> after my morning
>> >>> (run) and afternoon (weights) workout.
>> >>>
>> >>> I applied NHE for several months last year and lost about 40lbs (in
>> >>> addition to running in the morning and lifting weights in the
> afternoon 5x a
>> >>> week, and a bike ride on Saturdays). Unfortunately, I enlisted
> in the Navy
>> >>> (I'm a reservist) and the weight came back due to a) poor food
> quality, but
>> >>> mostly b) poor food choices on my part (dessert after every meal
> is a bad
>> >>> idea, but it sure kept my morale up!) Anyway, I'm back on the
> NHE diet and
>> >>> am currently on the induction phase. I am really looking forward to
>> >>> shedding this excess fat/weight that I no longer need (my
> college football
>> >>> days are over).
>> >>>
>> >>> And I must say, I know Rob is completely against "witch's brew",
> but I
>> >>> found through trial and error that I don't get the full benefits
> of the NHE
>> >>> plan unless I do 2-3 weeks of the induction phase. I find that
> in only 1
>> >>> week I don't sufficiently go into fat burning mode. Any thoughts?
>> >>>
>> >>>
>> >>> On 5/8/08, Simon Dankel <simon.dankel@...> wrote:
>> >>>>
>> >>>> Certainly.
>> >>>>
>> >>>>
>> >>>> On 5/8/08, DaWrestla <dawrestla@...> wrote:
>> >>>>>
>> >>>>> Hey guys, this is just a test. Can you all see it?
>> >>>>>
>> >>>>>
>> >>>>> On 5/8/08, Joel Rosart <joel.rosart@...> wrote:
>> >>>>>>
>> >>>>>> This is another multivitamin with good amounts of Vitamins
> A, B, E
>> >>>>>> and magnesium, zinc, selenium and copper. Still needs more
> vitamin C though.
>> >>>>>>
>> >>>>>>
>> >>>>>>
>
http://www.swansonvitamins.com/ProductDisplay/catalogId/10051/productId/11036/R/\
1095&saleCatalogId=10051
>> >>>>>>
>> >>>>>>
>> >>>>>>
>> >>>>>> On Thu, May 8, 2008 at 4:25 AM, play.rm <rockdude@...> wrote:
>> >>>>>>
>> >>>>>>> To bad he didn't finish his AM/PM-formula. I would have
> bought it
>> >>>>>>> right away.
>> >>>>>>>
>> >>>>>>> Just googled Solaray Spektro and it seems like a nice
> supplement. Do
>> >>>>>>> you really need to supplement extra vitamin C even though
> your taking
>> >>>>>>> Solaray Spektro and eating according to NHE-principles? Do
> you use it
>> >>>>>>> every day or just now and then?
>> >>>>>>>
>> >>>>>>> I haven't bought any multivitamins yet, but I must say that I'm
>> >>>>>>> tempted to try Solaray Spektro (pretty expensive though..but
> you get
>> >>>>>>> what you pay for I guess). Thanks for the info.
>> >>>>>>> The only thing I'm take now is my homemade performancedrink
>> >>>>>>> containing
>> >>>>>>> proteinpowder and oliveoil (Robs advice).
>> >>>>>>>
>> >>>>>>> --- In
> HormonalFitness@yahoogroups.com<HormonalFitness%40yahoogroups.com>,
>> >>>>>>> "Simon Dankel"
>> >>>>>>>
>> >>>>>>> <simon.dankel@> wrote:
>> >>>>>>> >
>> >>>>>>> > Hi Martin,
>> >>>>>>> >
>> >>>>>>> > I take a multivitamin and some vitamin C. Rob was in the
> process of
>> >>>>>>> > developing a new supplement, "AM/PM Formula", more potent
> than many
>> >>>>>>> > multivitamin/mineral supplements out there. We haven't
> heard from
>> >>>>>>> Rob since.
>> >>>>>>> > But I think it's important you find a multivitamin/mineral
> with
>> >>>>>>> sufficient
>> >>>>>>> > dosages and high bioavailability. My supplement (Solaray
> Spektro)
>> >>>>>>> is
>> >>>>>>> made
>> >>>>>>> > from extraction of natural sources and is supposed to have
> high
>> >>>>>>> > bioavailability. It contains 4mg zink and 75mg magnesium,
> which are
>> >>>>>>> rather
>> >>>>>>> > low dosages. The optimal daily dosage is probably around
> 30mg zink
>> >>>>>>> and 300mg
>> >>>>>>> > magnesium, but this would include what you get from food. The
>> >>>>>>> optimal dosage
>> >>>>>>> > of vitamin C is probably about 200-1000g 1-3 times a day.
> More than
>> >>>>>>> 1000g is
>> >>>>>>> > not necessary as uptake of whatever you take above 1000mg is
>> >>>>>>> limited. Eat
>> >>>>>>> > sitrus fruits, red peppers etc. for vitamin C.
>> >>>>>>> >
>> >>>>>>> > I also think that individuals have different requirements, for
>> >>>>>>> example
>> >>>>>>> > dependent on previous eating habits. The body's status of many
>> >>>>>>> vitamins and
>> >>>>>>> > minerals cannot be precisely determined (yet). As far as
> minerals,
>> >>>>>>> there is
>> >>>>>>> > hair mineral analysis, which is supposed to reflect
> mineral balance
>> >>>>>>> in the
>> >>>>>>> > body. I haven't personally researched this, and I don't
> Rob's view
>> >>>>>>> on this.
>> >>>>>>> > Anyway, it might not always be such a good idea to take high
>> >>>>>>> dosages of
>> >>>>>>> > individual minerals - they function together and are best
> taken
>> >>>>>>> together in
>> >>>>>>> > a natural balance.
>> >>>>>>> >
>> >>>>>>> > Eat (brazil) nuts and seafood for selenium and magnesium,
> iodine,
>> >>>>>>> chromium
>> >>>>>>> > and copper. Organ meats are also good sources. Eat
> yoghurt, cottage
>> >>>>>>> cheese
>> >>>>>>> > and sardines for calcium. As far as vitamins, make sure
> you get
>> >>>>>>> enough (but
>> >>>>>>> > not too much) sun exposure to optimize your vitamin D
> status. Eat
>> >>>>>>> liver
>> >>>>>>> > (pate?) and dark greens for vitamin K and A. Nuts and dark
> greens
>> >>>>>>> for
>> >>>>>>> > vitamin E. It might be a good idea to take a spoon (5mg) of
>> >>>>>>> Carson's cod
>> >>>>>>> > liver oil every day, for vitamin A, E, D and DHA/EPA. Beef
> etc. for
>> >>>>>>> B
>> >>>>>>> > vitamins. For flavonoids and various antioxidants eat all
> of the
>> >>>>>>> above plus
>> >>>>>>> > use a high quality extra virgin olive oil with your salads
> (I love
>> >>>>>>> those
>> >>>>>>> > that haven't been filtered (the oil is unclear/foggy),
> fantastic
>> >>>>>>> fruity
>> >>>>>>> > taste!). Eat slightly heated tomato for lycopene and other
>> >>>>>>> antioxidants -
>> >>>>>>> > heating generally makes antioxidants more bioavailable
> (but beware
>> >>>>>>> that
>> >>>>>>> > excessive heating reduces vitamin content). Another tip:
> use lots
>> >>>>>>> of
>> >>>>>>> herbs
>> >>>>>>> > and spices when cooking, to protect fats from oxidation,
> and spices
>> >>>>>>> are also
>> >>>>>>> > good sources of many minerals and antioxidants. You might
> also want
>> >>>>>>> to
>> >>>>>>> > consider Udo's Choice oil blend, though it's somewhat
> expensive. A
>> >>>>>>> cheaper
>> >>>>>>> > alternative is to use flax oil on your salads for
> alpha-linolenic
>> >>>>>>> acid
>> >>>>>>> > (plant-source omega-3).
>> >>>>>>> >
>> >>>>>>> > Anyone else with more micronutrition tips?
>> >>>>>>> >
>> >>>>>>> > Good luck!
>> >>>>>>> >
>> >>>>>>> > Simon
>> >>>>>>> >
>> >>>>>>> >
>> >>>>>>>
>> >>>>>>> > On Sat, May 3, 2008 at 4:47 PM, play.rm <rockdude@> wrote:
>> >>>>>>> >
>> >>>>>>> > > Do any of you guys use supplements while on the
> NHE-eating plan?
>> >>>>>>> > >
>> >>>>>>> > > Vitamins or maybe electrolyte supplements? Any
> recommendations?
>> >>>>>>> > > Just interested in your thoughts about it. Or if Rob has
>> >>>>>>> commented on
>> >>>>>>> > > the topic before.
>> >>>>>>> > >
>> >>>>>>> > > On monday I will start my macronutrient cycling after 7 days
>> >>>>>>> doing my
>> >>>>>>> > > metabolic shift.
>> >>>>>>> > >
>> >>>>>>> > > Cheers
>> >>>>>>> > >
>> >>>>>>> > > Martin
>> >>>>>>> > >
>> >>>>>>> > >
>> >>>>>>> > >
>> >>>>>>> >
>> >>>>>>>
>> >>>>>>>
>> >>>>>>>
>> >>>>>>>
>> >>>>>>
>> >>>>>
>> >>>>
>> >>>
>> >>
>> >
>> >
>>
>
>