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[NHE] Can anyone provide a NHE 101 summary?

I don't know much a NHE, but it sounds very interesting. I haven't read the book and the website is somewhat vague. I am planning on picking up the book, the next time I get to the bookstore.

If anyone feels like that they are well versed on NHE, I would appreciate your comments.

J

Bump for liftnlady - she knows more about it than anyone, I think, having actually read the book. Or jag - I think he's read it?

I have it, and I do it, but have been too busy to get down to reading it.

Hi loCarb! Hey Built!

I don't know much about it eaither but I asked Lift about it and this is what she told me so far.

NHE

For muscle building:
7 days Induction—20g carbs f/p 60-70%/25-30%
Next 3 days—30g carbs
Day 10—first carb up;
About Carb up:
* meals prior to carb up should contain no more than 30g carbs
* carb ups should be the last 2 meals of the day
* you should not work out in between carb ups-neither earlier in the day or the day after
* carb up are a minimum of 40 grams of carbs per meal, no maximum
* proteins and fats should be kept below 20 grams for each of these meals
* with regard to protein this means from direct protein sources i.e. meat dairy. If you are having pasta that does not count if it goes over the 20 grams, you would only count any meat in the cause if you had that.
* you then return to 20 grams carbs (active carbs) a day, moderate fat and high protein
* this plan does not want calorie counting, eat as much as you like as you are trying to build muscle and cannot do it on a caloric deficit.

For Fat Loss:
7 days Induction—20g carbs f/p 60-70%/25-30%
After that allowed 30g-60g per day carbs
Day 10—first carb up;
About Carb up:
* meals prior to carb up should contain no more than 30g carbs
* carb ups should be the last 2 meals of the day
* you should not work out in between carb ups-neither earlier in the day or the day after
* carb up are a minimum of 40 grams of carbs per meal, no maximum
* proteins and fats should be kept below 20 grams for each of these meals
* with regard to protein this means from direct protein sources i.e. meat dairy. If you are having pasta that does not count if it goes over the 20 grams, you would only count any meat in the cause if you had that.
* you then return to 20 grams carbs (active carbs) a day, moderate fat and high protein
* this plan does not want calorie counting
*If you are stalled on fat loss do some tweaking to calories, ratios or exercise.

red

Thanks,

What interests me most is the part of the triangle that deals with lifestyle strategies: sex and relationships, stress and mental outlook. I believe these important aspects of health and fitness aren't adequately addressed in most healthy lifestyle literature in an intregrated way.

J

So you're not supposed to work out the day after the carbup? I think I had this part wrong. I thought your heaviest workout was supposed to be the day after the carbup.

...frantically flipping pages...

- Built

So does NHE outline a particular work-out schedule?

TIA, Jen

Quote:

Originally Posted by Built

this is from the ask rob section at extique.com:

Quote:

...if you carb-load on the day before resistance training, you may experience a slight increase in workout intensity, but you will also burn slightly less fat during and after your work-out - in other words, "six vs. half a dozen." If you schedule your carb-load for the same day (after) your workout, you'll get an "anabolic boost" from the insulin surge at that time. Otherwise, you'll get an anabolic boost later, during the recovery period - in other words, "six vs. half a dozen."

also, i think there is a typo in this sentence:

Quote:

meals prior to carb upon more than 30g carbs

i think she meant to say *no* more than 30g carbs.

also, about the carb loads... for atherjen and i doc has told us to aim for a minimum of 100g per carb meal.

Ok I lift M W F and The cycle is 3/4 I am thinking Tuesday / Saturday for carb up meals?

Jag

Quote:

Originally Posted by jagbender

Ok I lift M W F and The cycle is 3/4 I am thinking Tuesday / Saturday for carb up meals?

Jag

that's exactly what i did when i was cutting.

the working out thing, is do not workout between carb loads...before on the same day, or the next day is fine.

correct on the 30 grams total prior to carb up

the carb loads for bodybuidling plan is higher, although he did just say at a minimum 40 grams for women and I think 60 for men...at each meal if you decide to split...you can also just do 1 carb load at the end of the day as well. No upper limit

I think the rest looks correct

one note however that I keep stressing is he does not give ratios for proteins or fats...just make proteins your mainstay and fats moderate....I have found over the last week or two that I need at least 65 grams of fat to get weight moving..I am still playing with the program interms of diet and exercise...but what seems to be working for me is 5-8 % carbs, 25% protein and 65% fats. I am eating about 75-125 gramsof carb per meal on the carb loads. This would seem to be closer to the bodybuilding plan, and I start to lose on this..if I change the ratios my weight goes up a pound or two. What this means is you may have to paly with the ratios to determine what works best for your body since it is so vague in this area.

Quote:

Originally Posted by liftnlady

the working out thing, is do not workout between carb loads...before on the same day, or the next day is fine.

you mean don't workout between carb load meals on a carb load day, right? i cannot imagine... too thirsty anyway!!!

that's what i noticed about my ratios as well LL. thanks so much for the info!

Quote:

Originally Posted by legwarmers

you mean don't workout between carb load meals on a carb load day, right? i cannot imagine... too thirsty anyway!!!

exactly...I have structured my workouts now so that Wednesday and Sunday in the morning I am doing cardio, then heavy lifting on Thursday and Monday's after carb loads

and you know the other funny thing about the thirst issue...he says to sip water during carb loads not to drink alot of water cause you will bloat up with all the carbs ??