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EMan
02-12-2003, 09:35 PM
Guess I should put up a journal and dump the thousands of sticky notes :)

I am going to do the NHE ( Natural Hormonal Enchancement ) diet for approx 12 weeks in order to cut down to 10% BF.

Stats:
19, 6'2", 210lbs, 18.7% BF (bioimpendace Fitnessworld) or 20% Tanita/Own Calipers.

Goal:
190 - 10% BF as long as it takes but preferably by early/mid May.


I already did the carb depletion period for 8 days (drank a bit of OJ one day so I extrended it 1 day over the recommended amount).

Today is the real Day 1 of the NHE. Although you're not supposed to count calories or have a deficit in NHE, I am counting calories to make sure my intake and %s are right for my size.

My maintainance is 3000 but I eat at 2500 during non workout days (BW X 12 - since my work is VERY sedentary). On workout days I aim for about 2750-3000.

You can see my diet here. Click the arrows at the top to change the current day.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=emanz


Exercise:
Leg & Abs day today

Squats : 2 x 6-8 reps
Leg Press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Abs : 5 x 8-10 reps

Feel free to leave a comment, tip, advice, question etc..

EMan
02-12-2003, 09:38 PM
Here is the carbload schedule. Every Day 3 and then Day 4 I do a carbup:

Wed, Feb 12th -> NHE STARTS Day 1
Fri, Feb 14th -> Carbload
Tues, Feb 18 -> Carbload
Friday, Feb 21st -> Carbload
Tues, Feb 25th -> Carbload
Friday, Feb 28th -> Carbload

ericg
02-13-2003, 08:29 AM
Good luck man!! Dam near the population of Atlantis is doing NHE. LOL. My NHE is a bit different (carb load wise) but I am basically following the same principals. good luck again.

ericg
02-13-2003, 08:33 AM
Oh. That fitday site seems decent. How do you like it?

AJ_11
02-13-2003, 08:40 AM
Good Luck to you, my goals are quite similar to yours. Although I weigh a little less but our BF % are almost the same. What do your carb load days look like. I myself am still contemplating on the protein during carbload. Not alot but around 20-30 coming from meat or whey. Any thoughts on this. Fat is going to be almost 0 in those days. Just natural ones occuring in oatmeal and pasta.

EMan
02-13-2003, 02:44 PM
ericg: fitday simply rocks! very good for tracking calories. I don't think I could properly track cals without it or without some kind of software.

AJ_11: I am doing my first carb tomorrow. I will post about how it went. I am trying to stay as close to Rob's recommendations as possible. Basically for the whole carbup day I would eat just as if it was a depletion day (<30g carb) and the last meal (1.5 hours at least before going to bed) you eat as many starchy carbs until you feel full (I will aim for 200g). I will aim for 0-5g of fat in the carbup (just parmesan with my pasta) and as little protein as possible because if you read the chapter about carbups (CH 15) he says that lots of protein + carbs can cause digestion problems and leaves less room for carbs. I'm just going to have a HUGE bowl of pasta or rice or potatoes. I stopped eating sweets a while ago so I know I won't crave them :)

AJ_11
02-13-2003, 02:54 PM
I don't crave them either, well when I was a Suger Burner I did want them but had enough self control to keep away. I still haven't decided, on my carb meal yet but I think that I might have two 200g carb meals, or split that into two. It's just I can't eat oatmeal with out milk or whey and pasta without chicken or meat. I am going to try to stay as close to 20 grams as possible. I know that it causes problems with previous CKD diets ( You get alot of gas, and feel more bloated) but I will try this week with protein and if I feelt hat I havent eaten enough carbs I will take it out for my second one.

Anyways is the next carbload supposed to be on the 3rd day or do you start witht hte forth.

Another question: If I have my carbload on Sunday the 3rd day is wed right not 3 days. It's a little confusing in the book, whether to count days or day of. Becasue it would mean the difference of a day.

Thanks

EMan
02-13-2003, 07:09 PM
I think Rob says Day 1, Day 2 then Day 3 you would have a carb (so 3rd day of your diet).. then you start from the topp. Day 1, Day 2 , Day 3 and on Day 4 you have the carb. Check his graph on page 140. It shows the 3 day cycle.

You're eating 2 meals of 200g carbs? whoa! I'm only going to attempt eating a single 200g carb meal and see how that goes.

EMan
02-14-2003, 08:17 PM
Diet is going good so far. No cravings. I was feeling a little hungry yesterday evening probably because I didn't have enough veggies to fill up my stomach.

Today is Carbup

Here's how my diet looked:

Food Name | Servings | Cals | Fat | Carb | Prot
-----------------------------------------------------------
Cheese, Mozzarella, NFS 3 slice (1 oz) 238 15 3 23
Grilled Chicken Breast 125 gram 200 3 0 41
Grilled Chicken Breast 85 gram 136 2 0 28
Cheese, parmesan, shredded 1 tablespoon 21 1 0 2
Egg, whole, cooked, hard-boiled 4 large egg 310 21 2 25
Olive oil 0.5 tablespoon 60 7 0 0
A Protein Shake XP 1 serving 120 2 2 23
Milk, cow's, fluid, 1% fat 1 cup 102 3 12 8
Flaxseed oil 2 tablespoon 240 27 0 0
Grilled Chicken Breast 230 gram 368 5 0 76

Carbup:
Whole Wheat Pasta 4 serving 1260 8 232 48
Pasta Sauce Cantelli 1.5 cup 216 4 37 7
Cheese, parmesan, shredded 3 tablespoon 62 4 1 6

Total Calories 3333 101 288 287

Workout will be shoulders & bi/tri.

Going by the mirror and fat layer thickness and things are looking good right now.

EMan
02-18-2003, 11:47 PM
Diet is going good... 260g of protein, 50-60g carbs, and 155g fat.
Slowly getting my strength back during workouts but still weak..

Here's today diet:

Food Name | Servings | Cals | Fat | Carb | Prot
-----------------------------------------------------------

Egg, whole, cooked, hard-boiled 1 cup, chopped 211 14 2 17
Grilled Chicken Breast 105 gram 168 2 0 35
Cheese, Mozzarella, NFS 1.5 slice (1 oz) 119 7 1 12
Cheese, parmesan, shredded 2 tablespoon 42 3 0 4
Olive oil 0.5 tablespoon 60 7 0 0
Salad dressing, KRAFT Ranch Dressing 1 tablespoons 74 8 1 0
Olives, black 1 cup, sliced 141 13 8 1
Grilled Chicken Breast 270 gram 432 6 0 89
Cheese, parmesan, shredded 2 tablespoon 42 3 0 4
Apple, raw 1 small (2-1/2" dia) (approx 4 per lb) 63 0 16 0
Peanut Butter Adams 3 tablespoon 333 26 7 17

Carbup
Whole Wheat Pasta 5 serving 1575 10 290 60
Pasta Sauce Cantelli 0.75 cup 108 2 18 3
Cheese, parmesan, shredded 5 tablespoon 104 7 1 9
Flaxseed oil 2 tablespoon 240 27 0 0
Ice Cream Sandwich 2 serving 330 15 56 6

Total Calories 4041 150 401 258

I think calories were a 'little' high for this carbup.. i think I'll lay low on the next carbup :)

Coke
02-19-2003, 10:42 AM
Good luck Eman. Your diet looks solid :cool:

EMan
02-21-2003, 10:56 PM
Feeling good on this diet. I really feel like I can eat almost anything I want.

I've only been on it for about 1.5 weeks + the initial 1 week depletion and I already feel like I lost some fat. I will post some pics later on.

The scale isn't saying much though. Steady weight if not increasing. I'm not sure if it's water or muscle but it certainly isn't fat.

I will keep going one more week with the current habit and I will do a BF test then to decide if I need to drop the cals a bit. Maybe I'm eating too much.

Anyway... workout are going strong and I'm slowing getting my strength back. Still feeling weak and small though (6'2 - 215)

I'm changing my carbs=ups to Monday and Thursday as Friday I usually go out and it sucks going out on a full stomach due to carbup.

Here's how today went:

Food Name | Servings | Cals | Fat | Carb | Prot
-----------------------------------------------------------
Nitro-Tech Protein 1 serving 300 8 5 35
A Protein Shake XP 1 serving 163 1 2 38
Flaxseed oil 2 tablespoon 240 27 0 0
Milk, cow's, fluid, 1% fat 1 cup 102 3 12 8
Frankfurter, beef 2 frankfurter (5 in long x 3/4 in dia, 10 per pound) 284 26 2 11
Mayonnaise, regular 1 tablespoon 99 11 0 0
Grilled Chicken Breast 250 gram 400 5 0 83
Cheese, Mozzarella, NFS 3 slice (1 oz) 238 15 3 23
Salad dressing, KRAFT Ranch Dressing 2 tablespoons 148 16 1 0

Carbup:
Whole Wheat Pasta 4.4 serving 1386 9 255 53
Pasta Sauce Cantelli 1.25 cup 180 3 31 6
Cheese, parmesan, shredded 5 tablespoon 104 7 1 9
Ice Cream Sandwich 1 serving 165 7 28 3
Total Calories 3809 137 339 269

Here's some lift numbers (don't laugh) in lbs. The XXs means each hand was holding a dumbell with that weight.

Military Press Back 135 135
Dumbell Press 55s 55s
Side Raises 20s 20s

Fresh Press 60 70
Push Downs 150 150
Barbell Curls 75 90
Hammer Curls 35s 35s

EMan
02-25-2003, 12:31 AM
Feeling good and strength is still going up (muscle memory).

Here's today diet with the carbup

http://www.fitday.com/WebFit/PublicJournals.html?Owner=emanz&Year=2003&Month=1&Day=24

The_Chicken_Daddy
02-25-2003, 09:51 AM
How are you organising your carb loads? At the end of the day?

And you're just following the diet as usual up until then, yes?

EMan
02-25-2003, 01:36 PM
Originally posted by The_Chicken_Daddy
How are you organising your carb loads? At the end of the day?

And you're just following the diet as usual up until then, yes?

Yeah, I'm following Rob's advice and keeping the active carbs less than 30g on carbup days during the day and the last meal or last two meals of the day are the carbup (usually after workout).

EMan
03-10-2003, 01:48 AM
Well it's been a while since I updated my journal and it's also been 1 month since I started NHE (beginning of depletion).

It seems that I actually gained some muslce and definite got big strength gains. Ironically I'm doing the cutting diet :). As far as fat goes... I haven't checked my BF but it feels and looks like I lost a bit of fat. Weight actually went up. I definately did not gain fat so it must be my muscle memory or muscle increase.

I checked my diet's calorie average for the last month and noticed that average calories including carbups were 2816. (round 2500 on non carbup days and 3500-4000 on carbup).

I also partied hard this weekend and totally **** up my diet. Drank too much, had some carbs then next day felt crappy and ate too little, then had a large restaurant dinner with carbs and some soda pop :(

Starting today, I am re-doing the depletion for 7 days !
After that I will do two weeks at 18200 kcal/week (2600/day avg > BW * 12) with cardio -> 2250 on 'down' days and 3500 carbup days.

This should give me about 1.5lbs per week fat loss with very little muscle loss or hopefully a bit of increase due to muscle memory. If I notice I'm losing muscle I will bump up calories or cut out cardio depending on how I feel about the cardio. If I don't lose enough fat per week, I'll have to drop the calories.

I will stress again that Rob says due to thermogenics of a low carb diet, the body will 'use' more calories per day than a med-high carb diet. However, the results of Month1 led me to believe that calories are still a very good guide to how much you should eat.

bradley
03-10-2003, 03:05 AM
I will stress again that Rob says due to thermogenics of a low carb diet, the body will 'use' more calories per day than a med-high carb diet. However, the results of Month1 led me to believe that calories are still a very good guide to how much you should eat.

You are right either way calories will should be adjusted up or down to get the desired weight loss each week. Glad to see that you are back on the diet. Sounds like you have made some nice progress since starting:)