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#68 From: Luke Buckley <bpx_91@...>
Date: Wed Mar 1, 2006 9:55 pm
Subject: losing weight 		bpx_91
Offline Offline
Send Email Send Email
 
Joel
I am using a set of scales to check bf %. These scales you have to set it with your height and gender..after it checks your weight it gives a reading of bf...
 
It is frustrating that to lose fat, i have to lose strength aswell. So if i want to gain strength, i have to eat more fat and along with the strength gain comes a higher bf % so i cant win.
Luke

Joel Rosart <joel.rosart@...> wrote:
Hi Luke,
 
You lost 6.5 kg in 6 weeks. That's 2.4 pounds per week. I'd say that's bordering on too fast, but at least the fat is coming off.
 
I don't remember if I asked before, but what method are you using to measure body fat? If 23.5% is accurate, I wouldn't be surprised that you still have a layer of fat over your gut. I wouldn't call the following table authoritative, but it should give you the basics on body fat percentages.
 

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
 
 
My guess is that the photos of Rob in NHE were probably when he was 8-10% BF. I've never looked nearly that good, but it gives us something to aspire to =)
 
Cheers,
 
Joel
 
 
 

 
On 3/1/06, Luke Buckley <bpx_91@...> wrote:
I have just switched fromm bb eating to regular nhe about 6weeks ago. I was 86kg with about 26% bf...now im 79.5kg and 23.5% bf. I have lost a noticeable amount of strength like 5kg of the big excercises like squats/bench. Is this normal? I think i may have cut down the fat too much. It seems no matter how much weight i lose, i always have a thin layer of fat over my gut, and losing fat aswell as strength prob means im losing muscle aswell??....cant win
 
I was also wondering about the time between pre and post workout meals but it looks like we are all doing the same thing there anyway.....luke
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Reply | Forward | Messages in this Topic (14)
#67 From: "Joel Rosart" <joel.rosart@...>
Date: Tue Feb 28, 2006 10:29 pm
Subject: Re: losing weight 		jrosart295
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Hi Luke,
 
You lost 6.5 kg in 6 weeks. That's 2.4 pounds per week. I'd say that's bordering on too fast, but at least the fat is coming off.
 
I don't remember if I asked before, but what method are you using to measure body fat? If 23.5% is accurate, I wouldn't be surprised that you still have a layer of fat over your gut. I wouldn't call the following table authoritative, but it should give you the basics on body fat percentages.
 

*General Body Fat Percentage Categories

Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
 
 
My guess is that the photos of Rob in NHE were probably when he was 8-10% BF. I've never looked nearly that good, but it gives us something to aspire to =)
 
Cheers,
 
Joel
 
 
 

 
On 3/1/06, Luke Buckley <bpx_91@...> wrote:
I have just switched fromm bb eating to regular nhe about 6weeks ago. I was 86kg with about 26% bf...now im 79.5kg and 23.5% bf. I have lost a noticeable amount of strength like 5kg of the big excercises like squats/bench. Is this normal? I think i may have cut down the fat too much. It seems no matter how much weight i lose, i always have a thin layer of fat over my gut, and losing fat aswell as strength prob means im losing muscle aswell??....cant win
 
I was also wondering about the time between pre and post workout meals but it looks like we are all doing the same thing there anyway.....luke

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Reply | Forward | Messages in this Topic (14)
#66 From: "Joel Rosart" <joel.rosart@...>
Date: Tue Feb 28, 2006 10:14 pm
Subject: Re: Re: Losing weight 		jrosart295
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Jason,
 
Reviewing your diet again, in light of the fact that you only sometimes add lipids to your shakes, it seems like it's fairly low fat. Do you ever have hunger pangs? Considering your size, I would expect so. I hate to count calories, but I can't see you breaking 1600 per day. For a 240 lb man lifting weights, this seems quite low.
 
I might be way off base here but let me know what you think.
 
Cheers,
 
Joel
 


 
On 3/1/06, Jason <merlinx@...> wrote:
Hey Joel, thanks for your answers. AS for the shakes, Im putting in
Whey powder and Soy Milk (low carb) and sometimes I put some greens
in it as well. Whenever I remember I add some Flax seed oil.

Jason
--- In HormonalFitness@yahoogroups.com , "Joel Rosart"
<joel.rosart@...> wrote:
>
> Hi Jason,
>
> It's still fairly early to tell if you're doing anything wrong. It
looks
> like you're about to start lifting weights seriously which should
certainly
> help.
>
> Your diet looks fine as long as you're staying within the daily
carb limits
> and per meal protein limits. Could I ask what you're putting in
your shakes?
>
> Cheers,
>
> Joel
>
>
>
>
>
> On 2/26/06, Jason <merlinx@...> wrote:
> >
> > Hi everyone. I started the NHE diet plan about 1.5 months ago. I
> > started weighing about 250 LBS. within the first 2 weeks I lost
> > about 10lbs but now im stuck in between 235 and 240 and I dont
know
> > why. I follow the diet, workout every other day and actually
started
> > running or walking fast on my days off. I especially gain weight
> > after the carb load days (usually eat pasta and tomato sauce,
lots
> > of it) with some wine or a few beers. Any suggestions? As for
what I
> > eat,
> > Breakfast: eggs and ground turkey ot beef
> > Mid- apple and carrots or nuts
> > Lunch Tuna in low carb tortilla
> > mid - some nuts or carrots and protein shake
> >
> > after workout protein shake
> >
> > dinner some type of meat, chicken or steak (dont like fish other
> > than tuna)with spinich, brocolli or other vegies
> >
> > Any help please?
> >
> >
> >
> >
> >
> >
> >
> >
> > SPONSORED LINKS
> >   Diet nutrition health< http://groups.yahoo.com/gads?
t=ms&k=Diet+nutrition+health&w1=Diet+nutrition+health&w2=Fitness+nutr
ition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+
hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=13J7JMheyJeOwk
rWfu0y0Q> Fitness
> > nutrition<http://groups.yahoo.com/gads?
t=ms&k=Fitness+nutrition&w1=Diet+nutrition+health&w2=Fitness+nutritio
n&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+hi+n
utrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=-
LZK5VRs_g7_rBV84xY7eg> Food
> > nutrition health< http://groups.yahoo.com/gads?
t=ms&k=Food+nutrition+health&w1=Diet+nutrition+health&w2=Fitness+nutr
ition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+
hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=8AiMXwm7AiI8JX
5wwN7veA>  Health
> > fitness nutrition< http://groups.yahoo.com/gads?
t=ms&k=Health+fitness+nutrition&w1=Diet+nutrition+health&w2=Fitness+n
utrition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Heal
th+hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=gwUH-
fjwD8ZtAL8rwskr0Q> Health
> > hi nutrition ocular< http://groups.yahoo.com/gads?
t=ms&k=Health+hi+nutrition+ocular&w1=Diet+nutrition+health&w2=Fitness
+nutrition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=He
alth+hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=__Etb2eZP
XZZL4ZPfBfuBw> Health
> > nutrition< http://groups.yahoo.com/gads?
t=ms&k=Health+nutrition&w1=Diet+nutrition+health&w2=Fitness+nutrition
&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+hi+nu
trition+ocular&w6=Health+nutrition&c=6&s=161&.sig=09jy9UTomDlXU3ZbHmJ
FuQ>
> >  ------------------------------
> > YAHOO! GROUPS LINKS
> >
> >
> >    -  Visit your
group "HormonalFitness< http://groups.yahoo.com/group/HormonalFitness>
"
> >    on the web.
> >
> >    -  To unsubscribe from this group, send an email to:
> >     HormonalFitness-unsubscribe@yahoogroups.com<HormonalFitness-
unsubscribe@yahoogroups.com?subject=Unsubscribe >
> >
> >    -  Your use of Yahoo! Groups is subject to the Yahoo! Terms of
> >    Service < http://docs.yahoo.com/info/terms/>.
> >
> >
> >  ------------------------------
> >
>

YAHOO! GROUPS LINKS




Reply | Forward | Messages in this Topic (5)
#65 From: Luke Buckley <bpx_91@...>
Date: Tue Feb 28, 2006 10:00 pm
Subject: losing weight 		bpx_91
Offline Offline
Send Email Send Email
 
I have just switched fromm bb eating to regular nhe about 6weeks ago. I was 86kg with about 26% bf...now im 79.5kg and 23.5% bf. I have lost a noticeable amount of strength like 5kg of the big excercises like squats/bench. Is this normal? I think i may have cut down the fat too much. It seems no matter how much weight i lose, i always have a thin layer of fat over my gut, and losing fat aswell as strength prob means im losing muscle aswell??....cant win
 
I was also wondering about the time between pre and post workout meals but it looks like we are all doing the same thing there anyway.....luke

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Reply | Forward | Messages in this Topic (14)
#64 From: "Jason" <merlinx@...>
Date: Tue Feb 28, 2006 3:02 pm
Subject: Re: Losing weight 		topperzx7
Offline Offline
Send Email Send Email
  
Hey Joel, thanks for your answers. AS for the shakes, Im putting in
Whey powder and Soy Milk (low carb) and sometimes I put some greens
in it as well. Whenever I remember I add some Flax seed oil.

Jason
--- In HormonalFitness@yahoogroups.com, "Joel Rosart"
<joel.rosart@...> wrote:
>
> Hi Jason,
>
> It's still fairly early to tell if you're doing anything wrong. It
looks
> like you're about to start lifting weights seriously which should
certainly
> help.
>
> Your diet looks fine as long as you're staying within the daily
carb limits
> and per meal protein limits. Could I ask what you're putting in
your shakes?
>
> Cheers,
>
> Joel
>
>
>
>
>
> On 2/26/06, Jason <merlinx@...> wrote:
> >
> > Hi everyone. I started the NHE diet plan about 1.5 months ago. I
> > started weighing about 250 LBS. within the first 2 weeks I lost
> > about 10lbs but now im stuck in between 235 and 240 and I dont
know
> > why. I follow the diet, workout every other day and actually
started
> > running or walking fast on my days off. I especially gain weight
> > after the carb load days (usually eat pasta and tomato sauce,
lots
> > of it) with some wine or a few beers. Any suggestions? As for
what I
> > eat,
> > Breakfast: eggs and ground turkey ot beef
> > Mid- apple and carrots or nuts
> > Lunch Tuna in low carb tortilla
> > mid - some nuts or carrots and protein shake
> >
> > after workout protein shake
> >
> > dinner some type of meat, chicken or steak (dont like fish other
> > than tuna)with spinich, brocolli or other vegies
> >
> > Any help please?
> >
> >
> >
> >
> >
> >
> >
> >
> > SPONSORED LINKS
> >   Diet nutrition health<http://groups.yahoo.com/gads?
t=ms&k=Diet+nutrition+health&w1=Diet+nutrition+health&w2=Fitness+nutr
ition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+
hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=13J7JMheyJeOwk
rWfu0y0Q> Fitness
> > nutrition<http://groups.yahoo.com/gads?
t=ms&k=Fitness+nutrition&w1=Diet+nutrition+health&w2=Fitness+nutritio
n&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+hi+n
utrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=-
LZK5VRs_g7_rBV84xY7eg> Food
> > nutrition health<http://groups.yahoo.com/gads?
t=ms&k=Food+nutrition+health&w1=Diet+nutrition+health&w2=Fitness+nutr
ition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+
hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=8AiMXwm7AiI8JX
5wwN7veA>  Health
> > fitness nutrition<http://groups.yahoo.com/gads?
t=ms&k=Health+fitness+nutrition&w1=Diet+nutrition+health&w2=Fitness+n
utrition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Heal
th+hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=gwUH-
fjwD8ZtAL8rwskr0Q> Health
> > hi nutrition ocular<http://groups.yahoo.com/gads?
t=ms&k=Health+hi+nutrition+ocular&w1=Diet+nutrition+health&w2=Fitness
+nutrition&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=He
alth+hi+nutrition+ocular&w6=Health+nutrition&c=6&s=161&.sig=__Etb2eZP
XZZL4ZPfBfuBw> Health
> > nutrition<http://groups.yahoo.com/gads?
t=ms&k=Health+nutrition&w1=Diet+nutrition+health&w2=Fitness+nutrition
&w3=Food+nutrition+health&w4=Health+fitness+nutrition&w5=Health+hi+nu
trition+ocular&w6=Health+nutrition&c=6&s=161&.sig=09jy9UTomDlXU3ZbHmJ
FuQ>
> >  ------------------------------
> > YAHOO! GROUPS LINKS
> >
> >
> >    -  Visit your
group "HormonalFitness<http://groups.yahoo.com/group/HormonalFitness>
"
> >    on the web.
> >
> >    -  To unsubscribe from this group, send an email to:
> >     HormonalFitness-unsubscribe@yahoogroups.com<HormonalFitness-
unsubscribe@yahoogroups.com?subject=Unsubscribe>
> >
> >    -  Your use of Yahoo! Groups is subject to the Yahoo! Terms of
> >    Service <http://docs.yahoo.com/info/terms/>.
> >
> >
> >  ------------------------------
> >
>

Reply | Forward | Messages in this Topic (5)
#63 From: "Joel Rosart" <joel.rosart@...>
Date: Mon Feb 27, 2006 11:25 pm
Subject: Re: workout 		jrosart295
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Send Email Send Email
 
Simon,
 
For the most part I do the same as you. After a cardio warm-up and a really intense first couple of sets, I'm as warmed up as I need to be. I find the only exception to this is side lunges; I still need a warm-up for that after doing squats.
 
Mind you, we're both 25, so I'm not sure if the same applies to older individuals. I think it's very individual. If someone is starting out lifting weights for the first time its probably not a bad idea to warm-up for most exercises.
 
Regards,
 
Joel
 
 


 
On 2/27/06, Simon Dankel <simon.dankel@...> wrote:
Joel,
 
I am little confused about warm-up sets for each exercise. I find the intensity drop considerably if I add warm-up sets.
 
I assume that it's OK to drop the warm-up set when I've warmed up with a similar exercise, e.g. I warm up with bench press but not with incline dumbell press and fly. I never warm up doing pullups, as it would be too heavy. Should I warm up doing pulldowns on a machine, then, or is this really necessary.
 
I usually warm up for the first exercise, e.g. bench press workout 1, squats workout 2, dumbell biceps workout 3. Have I been sinning, and if so, is the only concern injuries or does performance improve or are there other reasons?
 
Simon

 
On 2/26/06, Joel Rosart <joel.rosart@... > wrote:
Hi Jason,
 
You're obviously keen to get started lifting weights, but you'll soon find most of your questions answered by Rob's book.
 
As a beginner, the best advise for now is to split up your routine into upper body and lower body exercises. Lift weights 3 times per week, 2 upper-body sessions, 1 lower. Do 2 cardio sessions per week. Each workout should last no longer than 1 hour. Wait 1 minute between sets. Do 2 sets for each exercise, aiming for 6-9 reps (lower the weight on the second set if necessary). Before a lifting session, do a 5 minute cardio warmup, and before doing a specific exercise, do a warm-up set using 1/3 to 1/2 the weight as a rough guide.
 
Many more details will be provided in the book, but this should get you started. Remember to start slow, the worst way to start an exercise program is to get injured!
 
Best of luck,
 
Joel
 
 


 
On 2/26/06, Jason <merlinx@... > wrote:
Hi guys, Just started working out and wanted see if anyone had a few
pointers on reps and weight to lift.

I can bench about 180lbs about 2 times starting fresh maybe even 3
times

How should I divide my sets ? I usually warm up with 2 45lbs (135lbs)
and I can easily do 12 sets no problem.

And arm shoulders and back, should I try maxing them out, start out
with higher weights and decrease the amount as I get tired?

I just received robs excersise book and im in the first chapter. Any
help would be appriciated. thanks

Also if anyone is looking for a workout partner in the Sherman Oaks
area let me know

Jason 





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Health fitness nutrition Health hi nutrition ocular Health nutrition

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SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS





SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




Reply | Forward | Messages in this Topic (4)
#62 From: "Simon Dankel" <simon.dankel@...>
Date: Mon Feb 27, 2006 8:35 am
Subject: Re: Losing weight 		simon_dankel
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Jason,
 
the reason you gain weight after carb-loads is probably glycogen water. When your muscle cells are filled with glucose/glycogen, water also comes along, so that each gram of glycogen can add 2-3 grams of water. Likewise, the reason you lost considerable weight in the first phase of the program is probably glycogen water. When you limit carbohydrate intake, your carbohydrate reserves diminish, and the glycogen water is released. If you noticed heavier urination than usual in the period you lost 10 pounds, this is a likely explanation.
 
Please don't rely on weight measurements for keeping track with progress. Read Rob's advice in NHE. Measure your body fat percentage regularly, and measure waist circumference in particular. When you start lifting weights, you will likely become more muscular, and to a certain extent this will add weight to your body unless you simultaneously lose a considerable amount of fat. Over time, you should start noticing a difference in your waist and body fat percentage. I suggest you do not preoccupy with your weight - you might be better off taking weight completely off your mind (but do not lose your mind - stick to NHE)!
 
Simon

 
On 2/27/06, Joel Rosart <joel.rosart@...> wrote:
Hi Jason,
 
It's still fairly early to tell if you're doing anything wrong. It looks like you're about to start lifting weights seriously which should certainly help.
 
Your diet looks fine as long as you're staying within the daily carb limits and per meal protein limits. Could I ask what you're putting in your shakes?
 
Cheers,
 
Joel
 
 


 
On 2/26/06, Jason <merlinx@... > wrote:
Hi everyone. I started the NHE diet plan about 1.5 months ago. I
started weighing about 250 LBS. within the first 2 weeks I lost
about 10lbs but now im stuck in between 235 and 240 and I dont know
why. I follow the diet, workout every other day and actually started
running or walking fast on my days off. I especially gain weight
after the carb load days (usually eat pasta and tomato sauce, lots
of it) with some wine or a few beers. Any suggestions? As for what I
eat,
Breakfast: eggs and ground turkey ot beef
Mid- apple and carrots or nuts
Lunch Tuna in low carb tortilla
mid - some nuts or carrots and protein shake

after workout protein shake

dinner some type of meat, chicken or steak (dont like fish other
than tuna)with spinich, brocolli or other vegies

Any help please?








SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS





SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




Reply | Forward | Messages in this Topic (5)
#61 From: "Simon Dankel" <simon.dankel@...>
Date: Mon Feb 27, 2006 8:19 am
Subject: Re: workout 		simon_dankel
Offline Offline
Send Email Send Email
 
Joel,
 
I am little confused about warm-up sets for each exercise. I find the intensity drop considerably if I add warm-up sets.
 
I assume that it's OK to drop the warm-up set when I've warmed up with a similar exercise, e.g. I warm up with bench press but not with incline dumbell press and fly. I never warm up doing pullups, as it would be too heavy. Should I warm up doing pulldowns on a machine, then, or is this really necessary.
 
I usually warm up for the first exercise, e.g. bench press workout 1, squats workout 2, dumbell biceps workout 3. Have I been sinning, and if so, is the only concern injuries or does performance improve or are there other reasons?
 
Simon

 
On 2/26/06, Joel Rosart <joel.rosart@...> wrote:
Hi Jason,
 
You're obviously keen to get started lifting weights, but you'll soon find most of your questions answered by Rob's book.
 
As a beginner, the best advise for now is to split up your routine into upper body and lower body exercises. Lift weights 3 times per week, 2 upper-body sessions, 1 lower. Do 2 cardio sessions per week. Each workout should last no longer than 1 hour. Wait 1 minute between sets. Do 2 sets for each exercise, aiming for 6-9 reps (lower the weight on the second set if necessary). Before a lifting session, do a 5 minute cardio warmup, and before doing a specific exercise, do a warm-up set using 1/3 to 1/2 the weight as a rough guide.
 
Many more details will be provided in the book, but this should get you started. Remember to start slow, the worst way to start an exercise program is to get injured!
 
Best of luck,
 
Joel
 
 


 
On 2/26/06, Jason <merlinx@... > wrote:
Hi guys, Just started working out and wanted see if anyone had a few
pointers on reps and weight to lift.

I can bench about 180lbs about 2 times starting fresh maybe even 3
times

How should I divide my sets ? I usually warm up with 2 45lbs (135lbs)
and I can easily do 12 sets no problem.

And arm shoulders and back, should I try maxing them out, start out
with higher weights and decrease the amount as I get tired?

I just received robs excersise book and im in the first chapter. Any
help would be appriciated. thanks

Also if anyone is looking for a workout partner in the Sherman Oaks
area let me know

Jason 





SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS





SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




Reply | Forward | Messages in this Topic (4)
#60 From: "Joel Rosart" <joel.rosart@...>
Date: Mon Feb 27, 2006 5:38 am
Subject: Re: Losing weight 		jrosart295
Offline Offline
Send Email Send Email
 
Hi Jason,
 
It's still fairly early to tell if you're doing anything wrong. It looks like you're about to start lifting weights seriously which should certainly help.
 
Your diet looks fine as long as you're staying within the daily carb limits and per meal protein limits. Could I ask what you're putting in your shakes?
 
Cheers,
 
Joel
 
 


 
On 2/26/06, Jason <merlinx@...> wrote:
Hi everyone. I started the NHE diet plan about 1.5 months ago. I
started weighing about 250 LBS. within the first 2 weeks I lost
about 10lbs but now im stuck in between 235 and 240 and I dont know
why. I follow the diet, workout every other day and actually started
running or walking fast on my days off. I especially gain weight
after the carb load days (usually eat pasta and tomato sauce, lots
of it) with some wine or a few beers. Any suggestions? As for what I
eat,
Breakfast: eggs and ground turkey ot beef
Mid- apple and carrots or nuts
Lunch Tuna in low carb tortilla
mid - some nuts or carrots and protein shake

after workout protein shake

dinner some type of meat, chicken or steak (dont like fish other
than tuna)with spinich, brocolli or other vegies

Any help please?








SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




Reply | Forward | Messages in this Topic (5)
#59 From: "Joel Rosart" <joel.rosart@...>
Date: Sun Feb 26, 2006 10:53 pm
Subject: Re: workout 		jrosart295
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Hi Jason,
 
You're obviously keen to get started lifting weights, but you'll soon find most of your questions answered by Rob's book.
 
As a beginner, the best advise for now is to split up your routine into upper body and lower body exercises. Lift weights 3 times per week, 2 upper-body sessions, 1 lower. Do 2 cardio sessions per week. Each workout should last no longer than 1 hour. Wait 1 minute between sets. Do 2 sets for each exercise, aiming for 6-9 reps (lower the weight on the second set if necessary). Before a lifting session, do a 5 minute cardio warmup, and before doing a specific exercise, do a warm-up set using 1/3 to 1/2 the weight as a rough guide.
 
Many more details will be provided in the book, but this should get you started. Remember to start slow, the worst way to start an exercise program is to get injured!
 
Best of luck,
 
Joel
 
 


 
On 2/26/06, Jason <merlinx@...> wrote:
Hi guys, Just started working out and wanted see if anyone had a few
pointers on reps and weight to lift.

I can bench about 180lbs about 2 times starting fresh maybe even 3
times

How should I divide my sets ? I usually warm up with 2 45lbs (135lbs)
and I can easily do 12 sets no problem.

And arm shoulders and back, should I try maxing them out, start out
with higher weights and decrease the amount as I get tired?

I just received robs excersise book and im in the first chapter. Any
help would be appriciated. thanks

Also if anyone is looking for a workout partner in the Sherman Oaks
area let me know

Jason 





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Reply | Forward | Messages in this Topic (4)
#58 From: "Joel Rosart" <joel.rosart@...>
Date: Sun Feb 26, 2006 10:40 pm
Subject: Re: Pre & Post Training Protein Limit? 		jrosart295
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Hi Simon,
 
You've brought up some excellent points. Just for the record I've been using around 25 grams, almost immediately before & after, so no worries! You do hear stories of people taking whopping doses around training, but that's most likely just a large waste of money.
 
Joel
 
 


 
On 2/24/06, Simon Dankel <simon.dankel@...> wrote:
My protein shakes usually have about 30 grams of protein. Also, I
usually have a protein shake no sooner than a half hour before the
workout, so that there will be about 1 and a half hours between the
shakes. That's a total of 60 grams within 1 and a half hours of high
physical activity.

Rob recommends spreading the protein intake so that the average meal
contains about 30-35 grams, adding up to about 2 grams of protein per
kilo bodyweight. If you have two 50 gram protein shakes, and you weigh
75 kilos, it would leave 50 grams of protein for the rest of your
meals ( e.g. 3 meals).

Protein is rather expensive and it will be excreted in the urine when
taken in excess. Because the hormonal and muscle protecting benefits
of protein are achieved with moderate amounts (and because taking in
more can stimulate insulin too much), why not keep the pre- and post
workout shakes at around 30 grams?

Simon

On 2/23/06, jrosart295 < joel.rosart@...> wrote:
> Wow, quiet in here......
>
> Question:
>
> Rob endorses a 50 gram per meal protein limit & a minimum time between
> meals of 2 hours. So, if you have a protein shake before training and
> then another one an hour later, does this mean each shake should only
> have 25 grams of protein maximum? Or does the increased uptake of
> nutrients during & after training negate these rules? I suspect the
> latter although Rob has never mentioned it explicitly.
>
> Cheers,
>
> Joel
>
>
>
>
>
>
> Yahoo! Groups Links
>
>
>
>
>
>
>


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Reply | Forward | Messages in this Topic (4)
#57 From: "Jason" <merlinx@...>
Date: Sat Feb 25, 2006 7:00 pm
Subject: workout 		topperzx7
Offline Offline
Send Email Send Email
  
Hi guys, Just started working out and wanted see if anyone had a few
pointers on reps and weight to lift.

I can bench about 180lbs about 2 times starting fresh maybe even 3
times

How should I divide my sets ? I usually warm up with 2 45lbs (135lbs)
and I can easily do 12 sets no problem.

And arm shoulders and back, should I try maxing them out, start out
with higher weights and decrease the amount as I get tired?

I just received robs excersise book and im in the first chapter. Any
help would be appriciated. thanks

Also if anyone is looking for a workout partner in the Sherman Oaks
area let me know

Jason

Reply | Forward | Messages in this Topic (4)
#56 From: "Jason" <merlinx@...>
Date: Sat Feb 25, 2006 6:56 pm
Subject: Losing weight 		topperzx7
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Hi everyone. I started the NHE diet plan about 1.5 months ago. I
started weighing about 250 LBS. within the first 2 weeks I lost
about 10lbs but now im stuck in between 235 and 240 and I dont know
why. I follow the diet, workout every other day and actually started
running or walking fast on my days off. I especially gain weight
after the carb load days (usually eat pasta and tomato sauce, lots
of it) with some wine or a few beers. Any suggestions? As for what I
eat,
Breakfast: eggs and ground turkey ot beef
Mid- apple and carrots or nuts
Lunch Tuna in low carb tortilla
mid - some nuts or carrots and protein shake

after workout protein shake

dinner some type of meat, chicken or steak (dont like fish other
than tuna)with spinich, brocolli or other vegies

Any help please?

Reply | Forward | Messages in this Topic (5)
#55 From: "Simon Dankel" <simon.dankel@...>
Date: Fri Feb 24, 2006 9:19 am
Subject: Re: Pre & Post Training Protein Limit? 		simon_dankel
Offline Offline
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One more thing: Rob recommends a rather large meal (especially for
bodybuilders) a couple of hours after the post-workout meal. Say you
consume 50 grams of protein then, you would end up taking in more
protein than necessary that day even if you carb-load.


On 2/24/06, Simon Dankel <simon.dankel@...> wrote:
> My protein shakes usually have about 30 grams of protein. Also, I
> usually have a protein shake no sooner than a half hour before the
> workout, so that there will be about 1 and a half hours between the
> shakes. That's a total of 60 grams within 1 and a half hours of high
> physical activity.
>
> Rob recommends spreading the protein intake so that the average meal
> contains about 30-35 grams, adding up to about 2 grams of protein per
> kilo bodyweight. If you have two 50 gram protein shakes, and you weigh
> 75 kilos, it would leave 50 grams of protein for the rest of your
> meals (e.g. 3 meals).
>
> Protein is rather expensive and it will be excreted in the urine when
> taken in excess. Because the hormonal and muscle protecting benefits
> of protein are achieved with moderate amounts (and because taking in
> more can stimulate insulin too much), why not keep the pre- and post
> workout shakes at around 30 grams?
>
> Simon
>
> On 2/23/06, jrosart295 <joel.rosart@...> wrote:
> > Wow, quiet in here......
> >
> > Question:
> >
> > Rob endorses a 50 gram per meal protein limit & a minimum time between
> > meals of 2 hours. So, if you have a protein shake before training and
> > then another one an hour later, does this mean each shake should only
> > have 25 grams of protein maximum? Or does the increased uptake of
> > nutrients during & after training negate these rules? I suspect the
> > latter although Rob has never mentioned it explicitly.
> >
> > Cheers,
> >
> > Joel
> >
> >
> >
> >
> >
> >
> > Yahoo! Groups Links
> >
> >
> >
> >
> >
> >
> >
>

Reply | Forward | Messages in this Topic (4)
#54 From: "Simon Dankel" <simon.dankel@...>
Date: Fri Feb 24, 2006 9:17 am
Subject: Re: Pre & Post Training Protein Limit? 		simon_dankel
Offline Offline
Send Email Send Email
  
My protein shakes usually have about 30 grams of protein. Also, I
usually have a protein shake no sooner than a half hour before the
workout, so that there will be about 1 and a half hours between the
shakes. That's a total of 60 grams within 1 and a half hours of high
physical activity.

Rob recommends spreading the protein intake so that the average meal
contains about 30-35 grams, adding up to about 2 grams of protein per
kilo bodyweight. If you have two 50 gram protein shakes, and you weigh
75 kilos, it would leave 50 grams of protein for the rest of your
meals (e.g. 3 meals).

Protein is rather expensive and it will be excreted in the urine when
taken in excess. Because the hormonal and muscle protecting benefits
of protein are achieved with moderate amounts (and because taking in
more can stimulate insulin too much), why not keep the pre- and post
workout shakes at around 30 grams?

Simon

On 2/23/06, jrosart295 <joel.rosart@...> wrote:
> Wow, quiet in here......
>
> Question:
>
> Rob endorses a 50 gram per meal protein limit & a minimum time between
> meals of 2 hours. So, if you have a protein shake before training and
> then another one an hour later, does this mean each shake should only
> have 25 grams of protein maximum? Or does the increased uptake of
> nutrients during & after training negate these rules? I suspect the
> latter although Rob has never mentioned it explicitly.
>
> Cheers,
>
> Joel
>
>
>
>
>
>
> Yahoo! Groups Links
>
>
>
>
>
>
>

Reply | Forward | Messages in this Topic (4)
#53 From: "jrosart295" <joel.rosart@...>
Date: Thu Feb 23, 2006 10:37 pm
Subject: Pre & Post Training Protein Limit? 		jrosart295
Offline Offline
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Wow, quiet in here......

Question:

Rob endorses a 50 gram per meal protein limit & a minimum time between
meals of 2 hours. So, if you have a protein shake before training and
then another one an hour later, does this mean each shake should only
have 25 grams of protein maximum? Or does the increased uptake of
nutrients during & after training negate these rules? I suspect the
latter although Rob has never mentioned it explicitly.

Cheers,

Joel

Reply | Forward | Messages in this Topic (4)
#52 From: Simon Dankel <simon.dankel@...>
Date: Tue Feb 7, 2006 10:56 am
Subject: Re: sleep schedule 		simon_dankel
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correction: Going to bed before midnight 5 out of 7 times a week would probably be better than going to bed after 3 AM 7 out of 7 days a week?

On 2/6/06, Simon Dankel <simon.dankel@...> wrote:
I would say go to bed as early as you can as many days of the week as possible. Going to bed before midnight 5 out of 7 times a week would probably be better than 7 out of 7 days a week?
 
 
On 2/6/06, Nathaniel Geiger <nathanielg1987@... > wrote:
Hi, I'm a college freshman, and I never go to bed on the weekends
before 3am.  That being said, would it be better for me to go to bed
on weeknights at the same time, or to go to bed around midnight or
so(the earliest I can get to bed).  I have a full spectrum light, but
I don't usually use after about 7pm, I don't know if that matters.






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Reply | Forward | Messages in this Topic (4)
#51 From: Joel Rosart <joel.rosart@...>
Date: Mon Feb 6, 2006 10:03 pm
Subject: Re: sleep schedule 		jrosart295
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Also, make use of naps whenever possible. That was a very important skill I learned in college! It's not as good as night time sleep but it's way better than nothing if you've had less than 6 hours the previous night.



On 2/6/06, Simon Dankel <simon.dankel@...> wrote:
I would say go to bed as early as you can as many days of the week as possible. Going to bed before midnight 5 out of 7 times a week would probably be better than 7 out of 7 days a week?
 
 
On 2/6/06, Nathaniel Geiger < nathanielg1987@...> wrote:
Hi, I'm a college freshman, and I never go to bed on the weekends
before 3am.  That being said, would it be better for me to go to bed
on weeknights at the same time, or to go to bed around midnight or
so(the earliest I can get to bed).  I have a full spectrum light, but
I don't usually use after about 7pm, I don't know if that matters.






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Reply | Forward | Messages in this Topic (4)
#50 From: Simon Dankel <simon.dankel@...>
Date: Mon Feb 6, 2006 12:07 pm
Subject: Re: sleep schedule 		simon_dankel
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I would say go to bed as early as you can as many days of the week as possible. Going to bed before midnight 5 out of 7 times a week would probably be better than 7 out of 7 days a week?
 
 
On 2/6/06, Nathaniel Geiger <nathanielg1987@...> wrote:
Hi, I'm a college freshman, and I never go to bed on the weekends
before 3am.  That being said, would it be better for me to go to bed
on weeknights at the same time, or to go to bed around midnight or
so(the earliest I can get to bed).  I have a full spectrum light, but
I don't usually use after about 7pm, I don't know if that matters.






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Reply | Forward | Messages in this Topic (4)
#49 From: "Nathaniel Geiger" <nathanielg1987@...>
Date: Mon Feb 6, 2006 6:44 am
Subject: sleep schedule 		nathanielg1987
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Hi, I'm a college freshman, and I never go to bed on the weekends
before 3am.  That being said, would it be better for me to go to bed
on weeknights at the same time, or to go to bed around midnight or
so(the earliest I can get to bed).  I have a full spectrum light, but
I don't usually use after about 7pm, I don't know if that matters.

Reply | Forward | Messages in this Topic (4)
#48 From: Joel Rosart <joel.rosart@...>
Date: Wed Feb 1, 2006 11:10 pm
Subject: Re: Re: Omega 3 and Multivitamins 		jrosart295
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If you'd like to determine the omega-3 and omega-6 content of foods yourself then go to the USDA National Nutrient Database (http://www.nal.usda.gov/fnic/foodcomp/search/ ) and follow this:
 
18:2 - Linoleic acid (LA) - Omega-6
18:3 - Alpha-linolenic acid (ALA) - Omega-3
18:4 - Stearidonic acid - Omega-3 
20:4 - Arachidonic acid (AA) - Omega-6
20:5 - Eicosapentaenoic acid (EPA) - Omega-3
22:5 - Docosapentaenoic acid (DPA) - Omega-3
22:6 - Docosahexaenoic acid (DHA) - Omega-3
 
Please note that this list is simplified since some of these lipids can be either omega-3 or omega-6 (i.e. 18:3 can be either omega-3 (ALA) or omega-6 (GLA)) but for the vast majority of foods this list should be accurate.
 
I've always had a beef with Barry Sears regarding his basic math skills. Rob endorses the consumption of walnuts because of their omega-3 content whereas Dr. Sears does not because their omega-6 content is higher. Let me explain:
 
Walnut, 1 oz. - Omega-3: 2.574 g, Omega-6: 10.799 g
Omega-6/Omega-3 ratio: 4.2
 
Considering the typical Western Diet has a ratio of anywhere from 10:1 to 20:1, let's do some simple math with 15:1.
 
If a person were consuming 15 g of Omega-6 and 1 g of Omega-3 to attain this ratio, what would a handful of walnuts do? Change the ratio to 7.2!!! Now, granted a tablespoon of fish oil would do loads more but that's besides the point. I think Barry's condemnation of a natural, nutritious food is misplaced.
 
So, will a fish oil slightly higher in omega-6 than omega-3 hurt you? I sincerely doubt it. Although I wouldn't want to be paying good money for it =)
 
Regards,
 
Joel
 
 


 
On 2/2/06, Keith Thomas <keith@...> wrote:
Simon Dankel wrote:
>
> I'm not convinced if getting omega-3s only from
> vegetable sources (e.g. relying on Udo's Choice
> and/or flax) is optimal, as omega-3s from fish
> may have unique properties of their own when
> supplied in larger amounts than the body is able to
> convert.
>
> Sincerely,
> Simon
>
Fish, mammals and birds (eggs) do not manufacture omega-3s within
their own physiology. They get omega-3s from various plant sources
and concentrate them within their bodies to varying degrees. Global
warming is killing off the micro-flora of the oceans, so the
plankton are suffering and right up the food chain to the salmon,
cod etc. that we eat.

Your best bets are to (a) fight global warming and (b) demand grass-
fed beef (c) use fish-oil supplements from a reputable supplier.  As
an additional precaution, write to the supplement supplier and ask
them two things:

(i) about their testing for pollutants in their fish oil and whether
they comply with the standards applying in your country (in
Australia and the US those standards are laughable - see Barry
Sears' recent books).

(ii) also ask them about the contents of the fish-oil capsules. Most
capsules contain 240mg of omega-3s in 1,000mg. Ask the suplier what
the remaining 760mg comprises. If it is omega-6s, then you could be
doing yourself more harm than good.

Keith

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#47 From: "Keith Thomas" <keith@...>
Date: Wed Feb 1, 2006 10:10 pm
Subject: Re: Omega 3 and Multivitamins 		keiththomasau
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Simon Dankel wrote:
>
> I'm not convinced if getting omega-3s only from
> vegetable sources (e.g. relying on Udo's Choice
> and/or flax) is optimal, as omega-3s from fish
> may have unique properties of their own when
> supplied in larger amounts than the body is able to
> convert.
>
> Sincerely,
> Simon
>
Fish, mammals and birds (eggs) do not manufacture omega-3s within
their own physiology. They get omega-3s from various plant sources
and concentrate them within their bodies to varying degrees. Global
warming is killing off the micro-flora of the oceans, so the
plankton are suffering and right up the food chain to the salmon,
cod etc. that we eat.

Your best bets are to (a) fight global warming and (b) demand grass-
fed beef (c) use fish-oil supplements from a reputable supplier.  As
an additional precaution, write to the supplement supplier and ask
them two things:

(i) about their testing for pollutants in their fish oil and whether
they comply with the standards applying in your country (in
Australia and the US those standards are laughable - see Barry
Sears' recent books).

(ii) also ask them about the contents of the fish-oil capsules. Most
capsules contain 240mg of omega-3s in 1,000mg. Ask the suplier what
the remaining 760mg comprises. If it is omega-6s, then you could be
doing yourself more harm than good.

Keith

Reply | Forward | Messages in this Topic (4)
#46 From: Simon Dankel <simon.dankel@...>
Date: Tue Jan 31, 2006 3:58 pm
Subject: Re: Omega 3 and Multivitamins 		simon_dankel
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Hi,
 
polyunsaturated (or monounsaturated) would not indicate omega-3 because there are the omega-6 which are also polyunsaturated. I'm not aware of any labels on normal foods specifying the amount of omega-3 versus omega-6.
 
Coldwater fish/mammals, like salmon, trout, seal and the liver of cod, contain considerable amounts of long-chain omega-3 fatty acids (EPA, DHA, DPA). Quality eggs also contain an appreciable amount of omega-3, in addition to omega-6. Plant foods like nuts ( e.g. walnuts), seeds (e.g. flax) can contain considerable amounts of omega-3. Flax seeds are exceptionally rich in the shorter-chain omega-3 fatty acid linolenic acid (LNA). The body convert these LNA into longer-chain EPA, DHA and other omega-3 fatty acids, but the conversion rate may not be more than 10%. It is therefore recommend to get longer-chain omega-3s directly from foods such as fatty coldwater fish (although vegetarians appear to do well without, they may also benefit from getting more EPA, DHA and DPA).
 
I personally take Udo's optimal oil blend, and cod liver oil. I also occasionally eat fish, and tuna quite often which is a good omega-3 source. Toxicity in cod liver oil or fish should perhaps not be a concern, as recent studies have demonstrated that the heart and other benefits of increasing omega-3 intake far outweigh the relatively low risk of getting cancer. A group of American researchers appear to have created unwarranted concern about toxins in fatty fish by only reporting the slight mortality risk of cancer while ignoring the 300 greater mortality risk of being deficient in (long-chain) omega-3s. I'm not convinced if getting omega-3s only from vegetable sources ( e.g. relying on Udo's Choice and/or flax) is optimal, as omega-3s from fish may have unique properties of their own when supplied in larger amounts than the body is able to convert.
 
Sincerely,
Simon
 
On 1/31/06, quez4521 <quez45@...> wrote:
Last night I was reading through the NHE book trying to find out if
there was any discussion on the source of omega 3 in foods. I guess
what I was trying to find out was if the omega 3 content can be
determined by the number of grams of poly- or mono-unsaturated fats,
but what I realized is that omega 3 can be found in more than one
source of fat, correct? Also, can I expect to get enough omega 3 in my
diet by using olive oil, eating dark green leafy vegetable and
snacking on walnuts?

One more thing, what brands of multi-vitamins are you all taking? I
found Life Essence by Pure Essence Labs to contain a large amount of
nutrients, so I thought that I'd just pass that along. If anyone takes
anything else that they like I'd be interested in hearing from you.

Thanks!







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#45 From: "quez4521" <quez45@...>
Date: Tue Jan 31, 2006 1:45 pm
Subject: Omega 3 and Multivitamins 		quez4521
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Last night I was reading through the NHE book trying to find out if
there was any discussion on the source of omega 3 in foods. I guess
what I was trying to find out was if the omega 3 content can be
determined by the number of grams of poly- or mono-unsaturated fats,
but what I realized is that omega 3 can be found in more than one
source of fat, correct? Also, can I expect to get enough omega 3 in my
diet by using olive oil, eating dark green leafy vegetable and
snacking on walnuts?

One more thing, what brands of multi-vitamins are you all taking? I
found Life Essence by Pure Essence Labs to contain a large amount of
nutrients, so I thought that I'd just pass that along. If anyone takes
anything else that they like I'd be interested in hearing from you.

Thanks!

Reply | Forward | Messages in this Topic (4)
#44 From: Luke Buckley <bpx_91@...>
Date: Mon Jan 9, 2006 6:20 am
Subject: Supersetting 		bpx_91
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Thanks for the reply joel,
dont know how ya keep that BF so low, ill keep working on it though. Ive stopped tipping canola all over the vegies i eat, and stopped tipping flax oil in the protein shakes although i still mix with 300ml cream (2 shakes i get out of this). Also mix chicken i eat for lunch with canola oil. I have probably cut my daily calorie intake by a good 500.
My progress is definately slowing and has come to a halt on all arm exercises except the tri-press. Lunges are very slow to improve on- i hate these- so i am starting advanced next wk...as for overtraining, i can never tell but its always on my mind. Took 6 days in a row off over xmas just to be sure and have noticed a strength decrease since returning although i finished 8wk creatine cycle at the same time- not sure if its cause of this. Ive read the symptoms Robs got listed but still find it very hard to know. Doubt i am due to slight strength decrease though.
Anyway thx for your help, ill get into it...luke
 

Joel Rosart <joel.rosart@...> wrote:
Luke,

I've been lifting for years as well, though sometimes sporadically because of university. I've been doing HIE seriously (starting all the way back at beginner) since September 2004. In that time I'm up about 13 pounds LBM while hovering around 10-12% body fat. I'm fairly happy with that result considering I have a relatively small frame.

I've been doing advanced for about 30 weeks and it still seems to be working well for me. I often leave the gym feeling shattered after a 30-40 minute workout. Out of a group of 20 weightlifters in the gym, I often find I'm the only one sweating because its so intense!

I find the important exercises to really concentrate on are at the beginning of the workout: bench press, rowing, squat, lunges, curls and tri-press. If I can improve my lifts in these exercises then I'm happy. I'm not sure how heavy your lifts are at this point, but remember that strength will only go so far. Once your genetic potential is reached you have to rely on qualitative progression, which is what advanced HIE is all about.

Also, how good are you at assessing overtraining? This is one of the easiest identifiable causes for plateaus.

Rob is doing a supplement review from what I hear from Simon, although I have no clue on the time line. General supplements I take include a high potency multivitamin/mineral, vit. C & E, magensium, zinc, flax, GLA and protein powder. I also cycle creatine and periodically take glutamine if I can afford it.

There is also the possibility of pro-hormones if you're really serious about weightlifting and can afford the exorbitant prices. But first I would get the BF% down and try out advanced HIE.

Regards,

Joel







On 1/6/06, Luke Buckley <bpx_91@...> wrote:
Joel
 
Ive been lifting for years but only doing HIE int. since August and progress is pretty much at a halt so im about to start advanced.
what are your thoughts on the advanced? have you made much progress and how long have you been doing it?
Also i thought i read somewhere that Rob is doing a supplement review, do you know if that is the case??....any supplements you are using that you recommend?
cholesterol has been checked and everything is ok there.
Ive re-read pg 131 NHE and will cut down on fat intake in an effort to get BF down.
 
Luke

Joel Rosart < joel.rosart@...> wrote:
Luke,

How long have you been lifting? I'm assuming at least a year since you started on the HIE intermediate plan.

Anyhow, the general NHE plan was formulated to be a very muscle sparing diet. Reliance on fat for energy, frequent protein feedings and cyclical carb loading are just some of the mechanisms by which this is accomplished. By adding in weight training, its almost guaranteed you won't lose any lean body mass; in fact, you may gain some. Just not as much as on the bodybuilding plan. Unless you're training for a specific sport, I think losing 5 pounds of fat will do just as much for your physique as gaining a few pounds of muscle.

Rob never strictly says it in NHE, but there is a need to switch between the general and BB plans from time to time in order to keep BF% low. My opinion is that almost everyone should start NHE on the general plan to establish that they can lose BF on it. That way if BF creeps up too high they know they have an effective diet they can fall back on.

Regards,

Joel




On 1/4/06, Luke Buckley <bpx_91@...> wrote:

Hey Joel,
thanks for the info. I will give the supersetting a go in momentum and leave consolidation as is except for the additional olympic lift.
I am worried if i go back to normal eating plan then i may lose lean mass and strength with the BF due to a reduction in calories or is this not the case?
I know i need to lose BF and will re-read pg 131 of NHE to see if it helps.
 
Getting blood test in morning to check cholesterol and potassium/sodium ratio. Will let you know how it turns out but thanks again for your help, appreciated.
 
Luke

Joel Rosart <joel.rosart@... > wrote:
Hi Luke,

My understanding is that you should aim to superset all RAM-paired, assigned exercises for the advanced program. Its the ultimate in workout efficiency, although there are some practical considerations to keep in mind. Personally, I find supersetting plie lunge and side lunge to be one of the worst forms of torture imaginable. Plus, my cardiovascular system gives out long before the muscles do, so I avoid supersetting these 2 exercises. As a rule, I would try to superset almost every exercise; you'll soon figure out which pairs are incompatible for you.

When adding supersets to the advanced HIE program, I would gradually introduce them over a couple of months rather than go from 0 supersets to 4 or 5 in a single workout. They're much more demanding so its best to avoid overtraining by introducing them slowly.

Rob has created the HIE workout progams to be highly versatile and effective for almost anyone who uses them. Certainly your chest may be recovered in 5 days rather than 7, but by adding supersets this may change. Also remember that lack of muscle soreness is not a good indicator of recovery. The only real way of determining full recovery is to attempt a workout and compare your lifts.

Lastly, I should draw your attention to page 131 in NHE, stating that: "the bodybuilders' NHE eating plan is designed for healthy athletes." And on the next page: "the bodybuilders' plan is not designed to be a fat-reducing diet." At 26.5% BF, I think your primary goal should be reducing it to the teens using the general eating plan and HIE. You were obviously eager to start building muscle straight away, but I think increasing your body mass any higher than it currently is would be a mistake. Have you had a blood lipid profile done recently?

There are some negative hormonal effects associated with higher BF values, including lower insulin sensitivity, GH output and testosterone. Simply by dropping 10% BF your hormonal status should improve markedly and help you achieve the results you're after.

Regards,

Joel







On 12/26/05, bpx_91 < bpx_91@...> wrote:
Ive done the intermediate HIE program and am now putting together
Advanced program. It says in HIE to employ supersets during momentum
workouts but it does not say if we are supposed to do that on each
and every set of momentum....is this the case,or is it on some?
Next question is about chest training..in HIE it says in a
hypothetical(cant remember what page) "if your chest has recovered
from a workout in 5days but you do not train it again for 8days,you
will not get the same benefit than if you trained it on the 5th
day." In the program laid out for us as you all know it has only one
chest workout per week.I feel that i am recovered by Thurs/Fri if i
train chest monday so what do we do in this situation?
The last thing i want to know is why my progress is slow. I started
in August on intermediate and BB eating plan. Gradual increases in
strength at first and body weight went up about 4kg along with bf
about 2 more % to 86kg,26.5%....i am thinking i must be eating too
many calories fo bf to go up,so ive dropped it a little and my
weight has also gone down with bf aswell,so i am almost the same
weight and composition as 4-5 months ago. I have been following it
all very carefully too. Its frustrating all i can say is i have
gained a little strength although that is slowing. what am i doing
wrong?.
I wonder if the anabolic boost from carbs after a workout is worth a
try?
Any information is much appreciated thanks to everyone.

Luke





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Reply | Forward | Messages in this Topic (7)
#43 From: Joel Rosart <joel.rosart@...>
Date: Mon Jan 9, 2006 2:23 am
Subject: Re: Supersetting 		jrosart295
Offline Offline
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Luke,

I've been lifting for years as well, though sometimes sporadically because of university. I've been doing HIE seriously (starting all the way back at beginner) since September 2004. In that time I'm up about 13 pounds LBM while hovering around 10-12% body fat. I'm fairly happy with that result considering I have a relatively small frame.

I've been doing advanced for about 30 weeks and it still seems to be working well for me. I often leave the gym feeling shattered after a 30-40 minute workout. Out of a group of 20 weightlifters in the gym, I often find I'm the only one sweating because its so intense!

I find the important exercises to really concentrate on are at the beginning of the workout: bench press, rowing, squat, lunges, curls and tri-press. If I can improve my lifts in these exercises then I'm happy. I'm not sure how heavy your lifts are at this point, but remember that strength will only go so far. Once your genetic potential is reached you have to rely on qualitative progression, which is what advanced HIE is all about.

Also, how good are you at assessing overtraining? This is one of the easiest identifiable causes for plateaus.

Rob is doing a supplement review from what I hear from Simon, although I have no clue on the time line. General supplements I take include a high potency multivitamin/mineral, vit. C & E, magensium, zinc, flax, GLA and protein powder. I also cycle creatine and periodically take glutamine if I can afford it.

There is also the possibility of pro-hormones if you're really serious about weightlifting and can afford the exorbitant prices. But first I would get the BF% down and try out advanced HIE.

Regards,

Joel







On 1/6/06, Luke Buckley <bpx_91@...> wrote:
Joel
 
Ive been lifting for years but only doing HIE int. since August and progress is pretty much at a halt so im about to start advanced.
what are your thoughts on the advanced? have you made much progress and how long have you been doing it?
Also i thought i read somewhere that Rob is doing a supplement review, do you know if that is the case??....any supplements you are using that you recommend?
cholesterol has been checked and everything is ok there.
Ive re-read pg 131 NHE and will cut down on fat intake in an effort to get BF down.
 
Luke

Joel Rosart < joel.rosart@...> wrote:
Luke,

How long have you been lifting? I'm assuming at least a year since you started on the HIE intermediate plan.

Anyhow, the general NHE plan was formulated to be a very muscle sparing diet. Reliance on fat for energy, frequent protein feedings and cyclical carb loading are just some of the mechanisms by which this is accomplished. By adding in weight training, its almost guaranteed you won't lose any lean body mass; in fact, you may gain some. Just not as much as on the bodybuilding plan. Unless you're training for a specific sport, I think losing 5 pounds of fat will do just as much for your physique as gaining a few pounds of muscle.

Rob never strictly says it in NHE, but there is a need to switch between the general and BB plans from time to time in order to keep BF% low. My opinion is that almost everyone should start NHE on the general plan to establish that they can lose BF on it. That way if BF creeps up too high they know they have an effective diet they can fall back on.

Regards,

Joel




On 1/4/06, Luke Buckley <bpx_91@...> wrote:

Hey Joel,
thanks for the info. I will give the supersetting a go in momentum and leave consolidation as is except for the additional olympic lift.
I am worried if i go back to normal eating plan then i may lose lean mass and strength with the BF due to a reduction in calories or is this not the case?
I know i need to lose BF and will re-read pg 131 of NHE to see if it helps.
 
Getting blood test in morning to check cholesterol and potassium/sodium ratio. Will let you know how it turns out but thanks again for your help, appreciated.
 
Luke

Joel Rosart <joel.rosart@... > wrote:
Hi Luke,

My understanding is that you should aim to superset all RAM-paired, assigned exercises for the advanced program. Its the ultimate in workout efficiency, although there are some practical considerations to keep in mind. Personally, I find supersetting plie lunge and side lunge to be one of the worst forms of torture imaginable. Plus, my cardiovascular system gives out long before the muscles do, so I avoid supersetting these 2 exercises. As a rule, I would try to superset almost every exercise; you'll soon figure out which pairs are incompatible for you.

When adding supersets to the advanced HIE program, I would gradually introduce them over a couple of months rather than go from 0 supersets to 4 or 5 in a single workout. They're much more demanding so its best to avoid overtraining by introducing them slowly.

Rob has created the HIE workout progams to be highly versatile and effective for almost anyone who uses them. Certainly your chest may be recovered in 5 days rather than 7, but by adding supersets this may change. Also remember that lack of muscle soreness is not a good indicator of recovery. The only real way of determining full recovery is to attempt a workout and compare your lifts.

Lastly, I should draw your attention to page 131 in NHE, stating that: "the bodybuilders' NHE eating plan is designed for healthy athletes." And on the next page: "the bodybuilders' plan is not designed to be a fat-reducing diet." At 26.5% BF, I think your primary goal should be reducing it to the teens using the general eating plan and HIE. You were obviously eager to start building muscle straight away, but I think increasing your body mass any higher than it currently is would be a mistake. Have you had a blood lipid profile done recently?

There are some negative hormonal effects associated with higher BF values, including lower insulin sensitivity, GH output and testosterone. Simply by dropping 10% BF your hormonal status should improve markedly and help you achieve the results you're after.

Regards,

Joel







On 12/26/05, bpx_91 < bpx_91@...> wrote:
Ive done the intermediate HIE program and am now putting together
Advanced program. It says in HIE to employ supersets during momentum
workouts but it does not say if we are supposed to do that on each
and every set of momentum....is this the case,or is it on some?
Next question is about chest training..in HIE it says in a
hypothetical(cant remember what page) "if your chest has recovered
from a workout in 5days but you do not train it again for 8days,you
will not get the same benefit than if you trained it on the 5th
day." In the program laid out for us as you all know it has only one
chest workout per week.I feel that i am recovered by Thurs/Fri if i
train chest monday so what do we do in this situation?
The last thing i want to know is why my progress is slow. I started
in August on intermediate and BB eating plan. Gradual increases in
strength at first and body weight went up about 4kg along with bf
about 2 more % to 86kg,26.5%....i am thinking i must be eating too
many calories fo bf to go up,so ive dropped it a little and my
weight has also gone down with bf aswell,so i am almost the same
weight and composition as 4-5 months ago. I have been following it
all very carefully too. Its frustrating all i can say is i have
gained a little strength although that is slowing. what am i doing
wrong?.
I wonder if the anabolic boost from carbs after a workout is worth a
try?
Any information is much appreciated thanks to everyone.

Luke





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Health fitness nutrition Health hi nutrition ocular Health nutrition

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Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




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Reply | Forward | Messages in this Topic (7)
#42 From: Luke Buckley <bpx_91@...>
Date: Fri Jan 6, 2006 6:25 am
Subject: Supersetting 		bpx_91
Offline Offline
Send Email Send Email
 
Joel
 
Ive been lifting for years but only doing HIE int. since August and progress is pretty much at a halt so im about to start advanced.
what are your thoughts on the advanced? have you made much progress and how long have you been doing it?
Also i thought i read somewhere that Rob is doing a supplement review, do you know if that is the case??....any supplements you are using that you recommend?
cholesterol has been checked and everything is ok there.
Ive re-read pg 131 NHE and will cut down on fat intake in an effort to get BF down.
 
Luke

Joel Rosart <joel.rosart@...> wrote:
Luke,

How long have you been lifting? I'm assuming at least a year since you started on the HIE intermediate plan.

Anyhow, the general NHE plan was formulated to be a very muscle sparing diet. Reliance on fat for energy, frequent protein feedings and cyclical carb loading are just some of the mechanisms by which this is accomplished. By adding in weight training, its almost guaranteed you won't lose any lean body mass; in fact, you may gain some. Just not as much as on the bodybuilding plan. Unless you're training for a specific sport, I think losing 5 pounds of fat will do just as much for your physique as gaining a few pounds of muscle.

Rob never strictly says it in NHE, but there is a need to switch between the general and BB plans from time to time in order to keep BF% low. My opinion is that almost everyone should start NHE on the general plan to establish that they can lose BF on it. That way if BF creeps up too high they know they have an effective diet they can fall back on.

Regards,

Joel




On 1/4/06, Luke Buckley <bpx_91@...> wrote:

Hey Joel,
thanks for the info. I will give the supersetting a go in momentum and leave consolidation as is except for the additional olympic lift.
I am worried if i go back to normal eating plan then i may lose lean mass and strength with the BF due to a reduction in calories or is this not the case?
I know i need to lose BF and will re-read pg 131 of NHE to see if it helps.
 
Getting blood test in morning to check cholesterol and potassium/sodium ratio. Will let you know how it turns out but thanks again for your help, appreciated.
 
Luke

Joel Rosart <joel.rosart@... > wrote:
Hi Luke,

My understanding is that you should aim to superset all RAM-paired, assigned exercises for the advanced program. Its the ultimate in workout efficiency, although there are some practical considerations to keep in mind. Personally, I find supersetting plie lunge and side lunge to be one of the worst forms of torture imaginable. Plus, my cardiovascular system gives out long before the muscles do, so I avoid supersetting these 2 exercises. As a rule, I would try to superset almost every exercise; you'll soon figure out which pairs are incompatible for you.

When adding supersets to the advanced HIE program, I would gradually introduce them over a couple of months rather than go from 0 supersets to 4 or 5 in a single workout. They're much more demanding so its best to avoid overtraining by introducing them slowly.

Rob has created the HIE workout progams to be highly versatile and effective for almost anyone who uses them. Certainly your chest may be recovered in 5 days rather than 7, but by adding supersets this may change. Also remember that lack of muscle soreness is not a good indicator of recovery. The only real way of determining full recovery is to attempt a workout and compare your lifts.

Lastly, I should draw your attention to page 131 in NHE, stating that: "the bodybuilders' NHE eating plan is designed for healthy athletes." And on the next page: "the bodybuilders' plan is not designed to be a fat-reducing diet." At 26.5% BF, I think your primary goal should be reducing it to the teens using the general eating plan and HIE. You were obviously eager to start building muscle straight away, but I think increasing your body mass any higher than it currently is would be a mistake. Have you had a blood lipid profile done recently?

There are some negative hormonal effects associated with higher BF values, including lower insulin sensitivity, GH output and testosterone. Simply by dropping 10% BF your hormonal status should improve markedly and help you achieve the results you're after.

Regards,

Joel







On 12/26/05, bpx_91 < bpx_91@...> wrote:
Ive done the intermediate HIE program and am now putting together
Advanced program. It says in HIE to employ supersets during momentum
workouts but it does not say if we are supposed to do that on each
and every set of momentum....is this the case,or is it on some?
Next question is about chest training..in HIE it says in a
hypothetical(cant remember what page) "if your chest has recovered
from a workout in 5days but you do not train it again for 8days,you
will not get the same benefit than if you trained it on the 5th
day." In the program laid out for us as you all know it has only one
chest workout per week.I feel that i am recovered by Thurs/Fri if i
train chest monday so what do we do in this situation?
The last thing i want to know is why my progress is slow. I started
in August on intermediate and BB eating plan. Gradual increases in
strength at first and body weight went up about 4kg along with bf
about 2 more % to 86kg,26.5%....i am thinking i must be eating too
many calories fo bf to go up,so ive dropped it a little and my
weight has also gone down with bf aswell,so i am almost the same
weight and composition as 4-5 months ago. I have been following it
all very carefully too. Its frustrating all i can say is i have
gained a little strength although that is slowing. what am i doing
wrong?.
I wonder if the anabolic boost from carbs after a workout is worth a
try?
Any information is much appreciated thanks to everyone.

Luke





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Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

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Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




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Reply | Forward | Messages in this Topic (7)
#41 From: Joel Rosart <joel.rosart@...>
Date: Wed Jan 4, 2006 4:10 am
Subject: Re: Supersetting 		jrosart295
Offline Offline
Send Email Send Email
 
Luke,

How long have you been lifting? I'm assuming at least a year since you started on the HIE intermediate plan.

Anyhow, the general NHE plan was formulated to be a very muscle sparing diet. Reliance on fat for energy, frequent protein feedings and cyclical carb loading are just some of the mechanisms by which this is accomplished. By adding in weight training, its almost guaranteed you won't lose any lean body mass; in fact, you may gain some. Just not as much as on the bodybuilding plan. Unless you're training for a specific sport, I think losing 5 pounds of fat will do just as much for your physique as gaining a few pounds of muscle.

Rob never strictly says it in NHE, but there is a need to switch between the general and BB plans from time to time in order to keep BF% low. My opinion is that almost everyone should start NHE on the general plan to establish that they can lose BF on it. That way if BF creeps up too high they know they have an effective diet they can fall back on.

Regards,

Joel




On 1/4/06, Luke Buckley <bpx_91@...> wrote:

Hey Joel,
thanks for the info. I will give the supersetting a go in momentum and leave consolidation as is except for the additional olympic lift.
I am worried if i go back to normal eating plan then i may lose lean mass and strength with the BF due to a reduction in calories or is this not the case?
I know i need to lose BF and will re-read pg 131 of NHE to see if it helps.
 
Getting blood test in morning to check cholesterol and potassium/sodium ratio. Will let you know how it turns out but thanks again for your help, appreciated.
 
Luke

Joel Rosart <joel.rosart@... > wrote:
Hi Luke,

My understanding is that you should aim to superset all RAM-paired, assigned exercises for the advanced program. Its the ultimate in workout efficiency, although there are some practical considerations to keep in mind. Personally, I find supersetting plie lunge and side lunge to be one of the worst forms of torture imaginable. Plus, my cardiovascular system gives out long before the muscles do, so I avoid supersetting these 2 exercises. As a rule, I would try to superset almost every exercise; you'll soon figure out which pairs are incompatible for you.

When adding supersets to the advanced HIE program, I would gradually introduce them over a couple of months rather than go from 0 supersets to 4 or 5 in a single workout. They're much more demanding so its best to avoid overtraining by introducing them slowly.

Rob has created the HIE workout progams to be highly versatile and effective for almost anyone who uses them. Certainly your chest may be recovered in 5 days rather than 7, but by adding supersets this may change. Also remember that lack of muscle soreness is not a good indicator of recovery. The only real way of determining full recovery is to attempt a workout and compare your lifts.

Lastly, I should draw your attention to page 131 in NHE, stating that: "the bodybuilders' NHE eating plan is designed for healthy athletes." And on the next page: "the bodybuilders' plan is not designed to be a fat-reducing diet." At 26.5% BF, I think your primary goal should be reducing it to the teens using the general eating plan and HIE. You were obviously eager to start building muscle straight away, but I think increasing your body mass any higher than it currently is would be a mistake. Have you had a blood lipid profile done recently?

There are some negative hormonal effects associated with higher BF values, including lower insulin sensitivity, GH output and testosterone. Simply by dropping 10% BF your hormonal status should improve markedly and help you achieve the results you're after.

Regards,

Joel







On 12/26/05, bpx_91 < bpx_91@...> wrote:
Ive done the intermediate HIE program and am now putting together
Advanced program. It says in HIE to employ supersets during momentum
workouts but it does not say if we are supposed to do that on each
and every set of momentum....is this the case,or is it on some?
Next question is about chest training..in HIE it says in a
hypothetical(cant remember what page) "if your chest has recovered
from a workout in 5days but you do not train it again for 8days,you
will not get the same benefit than if you trained it on the 5th
day." In the program laid out for us as you all know it has only one
chest workout per week.I feel that i am recovered by Thurs/Fri if i
train chest monday so what do we do in this situation?
The last thing i want to know is why my progress is slow. I started
in August on intermediate and BB eating plan. Gradual increases in
strength at first and body weight went up about 4kg along with bf
about 2 more % to 86kg,26.5%....i am thinking i must be eating too
many calories fo bf to go up,so ive dropped it a little and my
weight has also gone down with bf aswell,so i am almost the same
weight and composition as 4-5 months ago. I have been following it
all very carefully too. Its frustrating all i can say is i have
gained a little strength although that is slowing. what am i doing
wrong?.
I wonder if the anabolic boost from carbs after a workout is worth a
try?
Any information is much appreciated thanks to everyone.

Luke





SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




Send instant messages to your online friends http://au.messenger.yahoo.com

SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




Reply | Forward | Messages in this Topic (7)
#40 From: Luke Buckley <bpx_91@...>
Date: Wed Jan 4, 2006 3:01 am
Subject: Supersetting 		bpx_91
Offline Offline
Send Email Send Email
 

Hey Joel,
thanks for the info. I will give the supersetting a go in momentum and leave consolidation as is except for the additional olympic lift.
I am worried if i go back to normal eating plan then i may lose lean mass and strength with the BF due to a reduction in calories or is this not the case?
I know i need to lose BF and will re-read pg 131 of NHE to see if it helps.
 
Getting blood test in morning to check cholesterol and potassium/sodium ratio. Will let you know how it turns out but thanks again for your help, appreciated.
 
Luke
Joel Rosart <joel.rosart@...> wrote:
Hi Luke,

My understanding is that you should aim to superset all RAM-paired, assigned exercises for the advanced program. Its the ultimate in workout efficiency, although there are some practical considerations to keep in mind. Personally, I find supersetting plie lunge and side lunge to be one of the worst forms of torture imaginable. Plus, my cardiovascular system gives out long before the muscles do, so I avoid supersetting these 2 exercises. As a rule, I would try to superset almost every exercise; you'll soon figure out which pairs are incompatible for you.

When adding supersets to the advanced HIE program, I would gradually introduce them over a couple of months rather than go from 0 supersets to 4 or 5 in a single workout. They're much more demanding so its best to avoid overtraining by introducing them slowly.

Rob has created the HIE workout progams to be highly versatile and effective for almost anyone who uses them. Certainly your chest may be recovered in 5 days rather than 7, but by adding supersets this may change. Also remember that lack of muscle soreness is not a good indicator of recovery. The only real way of determining full recovery is to attempt a workout and compare your lifts.

Lastly, I should draw your attention to page 131 in NHE, stating that: "the bodybuilders' NHE eating plan is designed for healthy athletes." And on the next page: "the bodybuilders' plan is not designed to be a fat-reducing diet." At 26.5% BF, I think your primary goal should be reducing it to the teens using the general eating plan and HIE. You were obviously eager to start building muscle straight away, but I think increasing your body mass any higher than it currently is would be a mistake. Have you had a blood lipid profile done recently?

There are some negative hormonal effects associated with higher BF values, including lower insulin sensitivity, GH output and testosterone. Simply by dropping 10% BF your hormonal status should improve markedly and help you achieve the results you're after.

Regards,

Joel







On 12/26/05, bpx_91 <bpx_91@...> wrote:
Ive done the intermediate HIE program and am now putting together
Advanced program. It says in HIE to employ supersets during momentum
workouts but it does not say if we are supposed to do that on each
and every set of momentum....is this the case,or is it on some?
Next question is about chest training..in HIE it says in a
hypothetical(cant remember what page) "if your chest has recovered
from a workout in 5days but you do not train it again for 8days,you
will not get the same benefit than if you trained it on the 5th
day." In the program laid out for us as you all know it has only one
chest workout per week.I feel that i am recovered by Thurs/Fri if i
train chest monday so what do we do in this situation?
The last thing i want to know is why my progress is slow. I started
in August on intermediate and BB eating plan. Gradual increases in
strength at first and body weight went up about 4kg along with bf
about 2 more % to 86kg,26.5%....i am thinking i must be eating too
many calories fo bf to go up,so ive dropped it a little and my
weight has also gone down with bf aswell,so i am almost the same
weight and composition as 4-5 months ago. I have been following it
all very carefully too. Its frustrating all i can say is i have
gained a little strength although that is slowing. what am i doing
wrong?.
I wonder if the anabolic boost from carbs after a workout is worth a
try?
Any information is much appreciated thanks to everyone.

Luke





SPONSORED LINKS
Diet nutrition health Fitness nutrition Food nutrition health
Health fitness nutrition Health hi nutrition ocular Health nutrition

YAHOO! GROUPS LINKS




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Reply | Forward | Messages in this Topic (7)
#39 From: Joel Rosart <joel.rosart@...>
Date: Tue Jan 3, 2006 1:14 pm
Subject: Re: Supersetting 		jrosart295
Offline Offline
Send Email Send Email
 
Hi Luke,

My understanding is that you should aim to superset all RAM-paired, assigned exercises for the advanced program. Its the ultimate in workout efficiency, although there are some practical considerations to keep in mind. Personally, I find supersetting plie lunge and side lunge to be one of the worst forms of torture imaginable. Plus, my cardiovascular system gives out long before the muscles do, so I avoid supersetting these 2 exercises. As a rule, I would try to superset almost every exercise; you'll soon figure out which pairs are incompatible for you.

When adding supersets to the advanced HIE program, I would gradually introduce them over a couple of months rather than go from 0 supersets to 4 or 5 in a single workout. They're much more demanding so its best to avoid overtraining by introducing them slowly.

Rob has created the HIE workout progams to be highly versatile and effective for almost anyone who uses them. Certainly your chest may be recovered in 5 days rather than 7, but by adding supersets this may change. Also remember that lack of muscle soreness is not a good indicator of recovery. The only real way of determining full recovery is to attempt a workout and compare your lifts.

Lastly, I should draw your attention to page 131 in NHE, stating that: "the bodybuilders' NHE eating plan is designed for healthy athletes." And on the next page: "the bodybuilders' plan is not designed to be a fat-reducing diet." At 26.5% BF, I think your primary goal should be reducing it to the teens using the general eating plan and HIE. You were obviously eager to start building muscle straight away, but I think increasing your body mass any higher than it currently is would be a mistake. Have you had a blood lipid profile done recently?

There are some negative hormonal effects associated with higher BF values, including lower insulin sensitivity, GH output and testosterone. Simply by dropping 10% BF your hormonal status should improve markedly and help you achieve the results you're after.

Regards,

Joel







On 12/26/05, bpx_91 <bpx_91@...> wrote:
Ive done the intermediate HIE program and am now putting together
Advanced program. It says in HIE to employ supersets during momentum
workouts but it does not say if we are supposed to do that on each
and every set of momentum....is this the case,or is it on some?
Next question is about chest training..in HIE it says in a
hypothetical(cant remember what page) "if your chest has recovered
from a workout in 5days but you do not train it again for 8days,you
will not get the same benefit than if you trained it on the 5th
day." In the program laid out for us as you all know it has only one
chest workout per week.I feel that i am recovered by Thurs/Fri if i
train chest monday so what do we do in this situation?
The last thing i want to know is why my progress is slow. I started
in August on intermediate and BB eating plan. Gradual increases in
strength at first and body weight went up about 4kg along with bf
about 2 more % to 86kg,26.5%....i am thinking i must be eating too
many calories fo bf to go up,so ive dropped it a little and my
weight has also gone down with bf aswell,so i am almost the same
weight and composition as 4-5 months ago. I have been following it
all very carefully too. Its frustrating all i can say is i have
gained a little strength although that is slowing. what am i doing
wrong?.
I wonder if the anabolic boost from carbs after a workout is worth a
try?
Any information is much appreciated thanks to everyone.

Luke

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