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GoStars
02-18-2003, 12:52 PM
I have tried NHE before but have not had much luck on it. I am trying it again to see if I made some mistakes before.

Currently: 5'9", 200 lbs, 24% bf.
Goal: 5'9", 180 lbs, under 15% bf

My goal is to get where I was 2 yrs ago. I will follow everything by the book and log everything I do to get there.

Monday 02/17/03

1)10 egg whites/1 yolk 1 tbsp of flax seed oil

2)Jasons deli santa fe chicken sandwich= 1 whole chicken breast, avocado, swiss cheese, lettuce. tea

3)beef fajitas...didnt measure amount, salad

4)2 chicken fajitas tacos w/sour cream, beans, onions....i know BAD!!

Squats: 2 setsx10 reps 185lbs
leg presses: 2 sets of 10 reps 270lbs plus sled weight
leg curls: 2 sets of 10 reps 80lbs
standing calf raises machine: 3 sets of 10 reps 300 lbs

30 min bike @ HR 140-150 bpm

This is a weak legs day since I have not done legs in awhile, wanna work myself up to my normal weight.

GoStars
02-18-2003, 12:57 PM
Tuesday 02/18/03

Cardio:

20 min walk at 3.8 speed, #7 incline @ HR 140 bpm
20 min bike @ level 8 @ HR 140 bpm

1st Day of metabolic shift

#1
10 egg whites/ 1 yolk
1 tbsp of flax
mulitvitamins
glutamine

#2
2 chicken breasts
veggies

#3
1 chicken breast
1 slice of cheese
salad
half tbsp ranch dressing

Snack
1 slice of whole wheat bread=11g carb
half tbsp of natty butter=2g carb

#4
combo fajitas beef/chicken
veggies
so proud that I passed on tortillas, rice, chips...woohooo!!!

#5
3 hard boiled egg whites
got hungry before bed time

I stayed under max carb but can add some fat to my diet. Since I think I was eating too much fat the first time I tried NHE I guess I am a little afraid of doing it again.

Sleep: 9 hrs :eek:

CBates
02-18-2003, 01:25 PM
Have you already went through the carb depletion stage?? Just wondering because in your first post, you seemed to have quite a bit of carbs..

GoStars
02-18-2003, 01:52 PM
Hey CBates. Good to see you're still on here after me being gone for so long. Its been maybe couple of yrs for me. My sn wasnt recognized anymore but I was able to use the same one from before.

I have gone through the depletion but since I ate too many carbs on the day in question as well as the day before that, I will go through it again starting today. So under 20g it is.

Do you know the macros on iced tea? I looked it up on my old site but its not listed.

CBates
02-18-2003, 02:19 PM
Originally posted by GoStars

Do you know the macros on iced tea? I looked it up on my old site but its not listed.

Here is what I think you're looking for on the tea

Water g 0.024
Energy kcal 2.830
Energy kj 11.840
Protein g 0.063
Total lipid (fat) g 0.004
Carbohydrate, by difference (1) g 0.429
Fiber, total dietary g 0.000
Sugars, total g 0.086
Ash g 0.053
Minerals
Calcium, Ca mg 0.160
Iron, Fe mg 0.011
Phosphorus, P mg 1.080
Potassium, K mg 17.150
Sodium, Na mg 1.780
Vitamins
Vitamin C, total ascorbic acid mg 0.000
Vitamin A, IU IU 0.000
Lipids
Fatty acids, total saturated g 0.000
Cholesterol mg 0.000


Also, good luck the NHE diet, I'm currently on the same diet as well. I've been on it for 6 weeks, but recently just started the carb depletion again since I think I screwed it up at the beginning. So far I've seen some pretty good results since I've been on it.

GoStars
02-18-2003, 02:39 PM
Well, I did see that you lost 18 lbs on it. Why do you think its just water weight? Let me know if its something I can do to avoid the same mistake you made at the beginning, whatever it may be. It seems like iced tea will not shift me back into sugar burning.

CBates
02-18-2003, 02:47 PM
I know some of it was fat, since my jeans fit a lot more looser now than before. Also my abs show better. But I think atleast over half of it was water since all the weight dropped so quickly and then tampered off and I'm slowly loosing fat now. When switching from a diet high and carbs to a diet low in carbs, most of the weight you loose at first is from water since you're not holding in much water from carbs. The problem I made was eating low carbs, but not counting my carbs exactly, so I think that may have pushed me over the 20 a day carb limit some days. Like some days I'd have natty PB and some days I'd have cottage cheese. Even though they are both somewhat low in carbs, they still have carbs in them which can add up quickly. And yeah, the ice tea will not be a problem. Just read the lable to make sure no sugar is added in it.

GoStars
02-18-2003, 02:55 PM
Just noticed that you are in Dallas, too. What part? I am in Addison and work out at 24 hr fitness on beltline and tollway. Thanks for the heads up.

CBates
02-18-2003, 03:40 PM
Originally posted by GoStars
Just noticed that you are in Dallas, too. What part? I am in Addison and work out at 24 hr fitness on beltline and tollway. Thanks for the heads up.

I'm in east part of dallas. Right next to Garland. I've been working in Dallas for almost 2 years, but lived in Sherman (ever heard of it?) I've finally just moved up here about a month ago, so I'm pretty new to the area and still learning on how to get everywhere..

GoStars
02-19-2003, 08:11 AM
Wednesday 02/19/03

#1
10 egg whites
1 yolk=
1 tbspn flax=11g fat
multivitamin
glutamine

Cardio:
20 min treadmill walk, incline level #8, speed 3.7, HR @140 bpm
20 min elliptical machine, level 7, HR @ 150 bpm

#2
Steak
salad
1 tbspn of ranch dressing=1.5g carbs
1 tbspn of flax

#3
2 chicken breasts
salad
1tbspn ranch dressing=1.5g carbs

#4
beef fajitas
1 corn tortilla=11g carbs

#5
chicken breast
salad
1tbspn ranch dressing =1.5g carbs
1tbspn flax


Sleep: 8 hrs

GoStars
02-19-2003, 08:17 AM
CBates,

You commuted from Sherman to Dallas? :eek:
I bet u like the commute from Garland much better, huh?

I had a date last night near you, in mesquite......wow, its amazing how different that part of dallas is from the rest of it.

the doc
02-19-2003, 10:11 AM
welcome back stars :)

ericg
02-19-2003, 10:43 AM
Good luck with the diet man!

MonStar
02-19-2003, 10:44 AM
Good luck with it man, I had great results with NHE, I am sure you will too.

GoStars
02-19-2003, 11:35 AM
Thanks men. Feel free to comment on any mistakes or suggestions you guys might have.

I am cofident that I will reach my goals with NHE. My major downfall is going out too much. Its tough to stay home when you're single and you have so many hotties in this city, Dallas. I have actually gone out and not had any alchohol....not drinking is not the problem when out, its putting up with all your drunk friends when sober is nuts.

I need to find myself a gf that likes to stay in......well, at least until I get to my goals. ;)

Coke
02-19-2003, 12:47 PM
It won't be too long to get to where you were a couple of years back - Good Luck:cool:

CBates
02-19-2003, 01:59 PM
Originally posted by GoStars
Its tough to stay home when you're single and you have so many hotties in this city, Dallas.


Damn, there are so many hotties in Dallas!! Too bad when I finally moved up here, my girlfriend moved up here with me :cry: Makes me wish I was single again while living up here.. And yes, the drive from Sherman to Dallas sucked very badly, especially for doing it for 2 years. I haven't been too far into Dallas, other than going to like a Stars game or something, or concerts. I need to find some friends down here in the area to show me around town. It's too big and confusing for me to go out and try to find everything since I haven't been around Dallas too much other than work.

GoStars
02-19-2003, 02:23 PM
Well let me know what you guys like to do. We are out more often than I like to admit. However, most of my friends both guys and girls are single and thats the scene we do. I know some ppl dont like to do that anymore once in a relationship. But I also know the 'couple' places to go too. Only thing we are missing are mountains.

Cocoa, if ur in a choc factory than stay away from me. I am the biggest chocoholic ever known....especially fudge brownies!!! lol

GoStars
02-20-2003, 08:54 AM
Thursday 02/20/03

Slept: 10 hrs :scratch:

#1
10 egg whites
2 yolks
multivitamin
glutamine

#2
2 chicken breasts
salad
1 tbspn of ranch dressing=1.5g carbs

#3
chicken breast
salad
1 tbspn of ranch dressing=1.5g carbs
1 slice of american cheese = 1g carb

#4
10 hard boiled egg whites

Chest/tris

Hammerstrength bench= 3x10@140 lbs (?)
incline db bench= 2x9 @70lb db's
cable tris pulldowns= 2x10 @ 60lbs
db tri press ups= 2x10 @70lb db
dips= 2x10

#5
steak
3 hard boiled egg whites
salad
1 tbspn ranch dressing=1.5g carbs

Does anyone know the weight of the hammer strength bench things w/o any weight? I dont think its much but why is it that its 45 lbs less than standard bench yet I had a good workout with that less of weight? I feel like I can add 1 more chest exercise but could not think of any except for decline and flyes but dont think those are too effective. Any suggestions???

GoStars
02-21-2003, 07:23 AM
Friday 02/20/03

Slept for 7 hrs. I went to bed 2 hrs after last meal but started getting hungry and could not fall asleep for about an hr. Then I woke up at 2am and could not fall asleep again due to hunger, ended up falling asleep after another hr. Not sure what to do about it. I didnt want to get up middle of the night to feed just to fall asleep again.

#1
10 egg whites
2 yolks
1 strip of bacon
multivitamin

#2
chicken breast
salad
1 tbspn of ranch dressing=1.5g carbs

Cardio
20 min treadmill, incline level 9, 3.7speed
20 min elliptical machine, level 7

#3
steak
salad
1 tbspn of ranch dressing=1.5g carbs

#4
steak
salad
sausage

#5
boston market half chicken
veggies
spinach

GoStars
02-22-2003, 09:24 AM
Saturday 02/21/03

Slept for 7 hrs.

#1
10 egg whites
2 yolks
multivitamin
glutamine

Cardio:
20 min treadmill, incline level #9, speed 3.7, HR @ 150 bpm
20 min elliptical machine, level 7, HR @ 155-160 bpm

#2
brisket
chicken breast

#3
even more brisket!!!!

GoStars
02-24-2003, 11:52 AM
Monday 02/24/03

Slept 8 hrs.

#1
10 egg whites
1 tbspn of flax
glutamine
multivitamin

#2
brisket, no more!

#3
Boston Market
half chicken-white
2 servings of mix veggies
iced tea

#4
chicken breast
salad
1 tbspn of ranch dressing

#5
chicken breast
salad
1 tbspn of ranch dressing

Did not go to gym today since it is sleeting real bad tonight. Dont want to risk a wreck, roads are real bad.

GoStars
02-25-2003, 09:55 AM
Tuesday 02/25/03

Slept 8 hrs.

#1
10 egg whites
1 tbspn of flax
glutamine
multivitamin

#2
2 chicken breast
1 tbspn of flax
1 slice of cheese

#3
brisket
1 corn tortilla=10g carbs
1 tbspn of flax

#4
chicken breast
salad
ranch dressing

#5
chicken breast
swiss cheese
avocado

Its still in the lower 20's, we got 3 inches of sleet overnight here in Dallas, windchill of 8. The roads are still bad to drive. I will wait until later this afternoon to see if its ok to drive to gym, but doubt it.

I am STUCK in this house due to weather...............how do you guys from up north put up with it? Talk about cabin fever!!!

The_Chicken_Daddy
02-25-2003, 09:58 AM
Most machines make heavier wights seem easier than their free-weight counterpart.

Are you counting calories?

How long you been on the diet for?

GoStars
02-25-2003, 10:09 AM
Hey whats up? I am trying my hardest not to count calories and may break down here pretty soon. This is my week of depletion so its only been 1 week for me. I have tried this diet before but I think I was eating too much dietary fat so I am making sure I dont do that again this time around.

The_Chicken_Daddy
02-25-2003, 10:11 AM
Ok, but make sure you don't severely undereat calories.

Eat until you're full. And just try and make every meal keep you ticking over until the next 3-4 hours after.

Just three more days until your first carb load :)

GoStars
02-25-2003, 11:21 AM
Yea, I cant wait. I was planning on eating something sweet like brownies for dessert after my carb load meal but I might just switch it for some fruit instead.

The_Chicken_Daddy
02-25-2003, 12:38 PM
Just fruit?

Remember - keep carbs high and fat low. During those meals (that meal) at least.

GoStars
02-25-2003, 02:12 PM
Well, I was thinking of pasta for the meal and then fruit for dessert. Any suggestion? Both are high in carbs low in prot/fat.

The_Chicken_Daddy
02-25-2003, 02:58 PM
What kind of fruit?

Unless you're gonna eat an ungodly amount of pasta then i don't think you'd be getting enough carbs down. I know there's not a set amount, but going for about 150-200g carbs ain't a bad idea.

GoStars
02-25-2003, 03:11 PM
Well, I was thinking of a big bowl of pasta, sauce(no meat) some bread, then brownies.......or exchange for like oranges, grapes. Now that I think about it, brownies sound much more appealing.

The_Chicken_Daddy
02-25-2003, 03:14 PM
High carbs, LOW fat.

Let yourself have maybe one brownie or so. Not a plate of them.

GoStars
02-26-2003, 09:22 AM
Wednesday 02/25/03

8 hrs of sleep.

#1
10 egg whites
1 yolk
1 tbspn of flax
glutamine
multivitamin

#2
turkey lunch meat
swiss cheese

Back/bi's/shoulders
cable pulldowns: 3x10 @170 lbs
cable low rows: 2x10 @ 160lbs
t-bar rows wide grip: 2x8 @ 65 lbs(?, not sure how much the bar weighs but seems awfully light)

db military press: 2x10 @ 40 lb db
hammer strength iso- military press: 140 lbs(70lb ea. side)

db curls: 1x10, 1x8 @ 40 lb db
preacher curls: 2x10 @ 80 lbs
overhand bb curls: 2x10 @ 65 lbs

#3
broiled chicken
salad
1 tbspn of ranch

#4
broiled chicken
salad
green tea

#5
broiled chicken
salad
green tea

Roads were finally ok to drive on. Lifting took 35 min. Felt good to finally get out of the friggin house

GoStars
02-27-2003, 10:41 AM
Thursday 02/26/03

Slept for 8 hrs.

#1 carbs/prot/fat/cals
10 egg whites 3/35/0/170
1 tbspn of flax 0/0/11/110
oatmeal
multivitamin
glutamine

#2
chicken 1/25/1/150
2 tspn of natty butter 7/7/16/200

#3
boston market chkn breast 2/50/15/200
mixed veggies 10/2/0/40
tea

#4
chicken breast 1/25/1/150
salad
1 tbspn of ranch 1/0/6/55

Cardio:
20 min treadmill, incline level 8, speed 3.7, HR @ 140bpm
15 min elliptical machine, HR @ 150-155 bpm

#5
chicken breast 1/25/1/150
salad
1 tbspn of ranch 1/0/6/55
1 tbspn of flax 0/0/11/110
1 tbspn of nutty butter 3/3/8/100

Total:
carbs: 48
prot: 172
fat: 76
cals: 1490 WOW!!!!! I need to double check this

fuzz
02-27-2003, 11:01 AM
Re: the carb refeed ---

I thought frutose was supposed to be kept to a minimum for carb ups?

CBates
02-27-2003, 12:07 PM
Here is a link from the 'ask Rob' section of his web site that talks about using fruits and veggies for carb ups.

http://www.extique.com/askrob4-2.htm#4-2-3

GoStars
02-27-2003, 01:29 PM
I completely overlooked that. Brownie it is....hehe. Just dont tell me there is fructose in that, too.

CBates
02-27-2003, 02:14 PM
A brownie is not an issue, however, when you start eating a lot, you'll be consuming a lot of sucrose which is half fructose. So make sure not to overeat on brownies and you'll be fine. Keep in mind you want 70% or more of starchy carbs.

AJ_11
02-27-2003, 05:36 PM
Originally posted by CBates
Keep in mind you want 70% or more of starchy carbs.

I agree, a brownie will also contain fat. And can you really limit yourself to just one or two after not having it for a while. I would save it for a treat for when you reach a milestone. Like I am just waiting for that slice of pizza when I hit 15. MMMMMMM, ZA

GoStars
02-27-2003, 09:04 PM
You guys are right. I will wait on both fruit and brownie once I have reached my goals. I guess I will stick to a bowl of whole wheat pasta w/sauce no meat for my first carbload.

Thanks for chiming in guys. I am starting to see why I wasnt successful the first time I tried NHE. With your help this time around I am sure I will meet them goals.

CBates
02-27-2003, 09:22 PM
Originally posted by GoStars
I am starting to see why I wasnt successful the first time I tried NHE. With your help this time around I am sure I will meet them goals.

I ran into the same problem you did my first time around with the NHE diet. On my carb up days, I was putting whatever had carbs and low fat in my system, which usually was about 60% sugary carbs. So I failed. I started to think that the NHE diet wasn't that great, until I started it again, now I've been on it around 7 weeks, I haven't looked this good since around July of last year and I still got awhile to go to get even leaner before summer gets here. Keep in mind you don't want to completely remove your 'junk' food intake on the carb up for sanity purposes. Just limit it, like try eating all your starchy carbs first, and if you have any room, then allow yourself a little bit of junk food (ice cream, brownies, pizza, and so on). What I'm doing, is allowing myself 1 cheat meal a month. On the carb up, I'm not going to pay attention to fat/protein limits, I'm just eating whatever. On the other carb up meals throughout the month, I'll eat about 90-95% starchy carbs. If you stick to the diet you'll see some great results, I know I have..

GoStars
02-28-2003, 09:40 AM
Friday 02/28/03

Slept for 7 hrs. Woke up at 5 a.m. with hunger pains....hmmmm

#1
10 egg whites 3/35/0/170
1 yolk 0.3/3/5/63
1 cup of oatmeal 27/5/3/150
1 tbspn of flax 0/0/11/110
glutamine
multivitamin

#2
2 chicken breasts 1/50/2/300
1 tbspn of flax 0/0/11/110
iced tea

#3
Boston Market
1/4 chicken 2/40/8/220
2 veggie sides 12/4/0/60
iced tea

#4
2 chicken breast 1/45/1/275
1 tbspn of flax 0/0/11/110




I believe the oatmeal is too much carbs at one sitting. I will start eating half a cup instead for breakfast, then other half later in day.

GoStars
03-03-2003, 11:39 PM
Monday

I am disappointed in myself. I did not work out a bit over the weekend, drank way too much, and didnt get any good sleep. Other than the alcohol, my diet was mostly clean. My sleep pattern was way off that I stayed up until 4 a.m. last night and didnt go out. And today I have been dragging butt all day. I need to snap out of it. I need to avoid personal phone calls today since its 'Fat Tuesday', no more drinking!

GoStars
03-04-2003, 10:04 AM
Tuesday

10.5 hrs of sleep.

#1
10 egg whites 3/35/0/170
1 yolk 0.3/3/5/63
glutamine
multivitamin

#2
chicken breast
broccoli
iced tea

#3
10 hard boiled egg whites
1 tbspn of flax

#4
ground beef
mixed veggies
2 corn tortillas 21/0.4/2/100

#5
ground beef
mixed veggies
1 corn tortilla 10/0.2/1/50

Chest/tris
Hammerstrength bench: 3x10, 140 lbs
incline db bench: 3 x10, 60 lbs
cable tri pulldowns: 2x10,60 lbs
skull crushers: 2x10, 75 lbs
dips: 2x10
crunches: 3x20.....need to strengthen

GoStars
03-05-2003, 08:30 AM
Wednesday 03/05/03

Slept for 7 hrs.

#1
10 egg whites 3/35/0/170
1 yolk 0.3/3/5/63
1 sausage
glutamine
multivitamin

#2
chicken sandwich
water

#3
Chicken sandwich
iced tea

#4
ground beef leftovers
chicken breast leftovers
iced tea

#5
roasted half chicken
salad
1 tbspn of ranch dressing

Cardio:
15 min treadmill, incline level #8, speed 3.7, HR @ 150 bpm
15 min elliptical machine, level #8, HR @ 150 bpm

Proud of myself that I didnt go out last night for Fat Tuesday, woohoo!!! I drove out of town for most of the day and could not find any restaurants that would serve fajitas so had to order chicken sandwiches.

GoStars
03-06-2003, 09:09 AM
Thursday 03/06/03

Slept for 8 hrs.

#1
10 egg whites 3/35/0/170
1 yolk 0.3/3/5/63
1 sausage
glutamine
multivitamin

#2
roasted chicken breast
salad
2 tspn of ranch

#3
2 chicken breast
salad
1 tbspn of ranch

#4
chicken
broccoli
iced tea

#5
chicken
salad
ranch dressing

Legs:
squats: 3x10, 185 lbs
leg press: 2x10, 360 lbs plus weight of sled...anyone know this?
leg curls: 2x10, 100 lbs
standing calve raises: 2x10, 390 lbs
sitting calve raises: 2x10, 90 lbs

Abs:
crunches: 3x30
hanging leg raises: 2x20

Weight: 196 lbs

I felt so strong at the gym today. I felt that i could have done more weight but did not want to risk an injury. I feel that I am eating enough veggies but after 4th meal my stomach was in pain. After the week of metobolic shift, and this week I have lost 3 lbs....not sure what to think of that.

GoStars
03-07-2003, 07:09 AM
Friday 03/07/03

Slept for 8 hrs.

#1
10 egg whites 3/35/0/170
1 yolk 0.3/3/5/63
1 sausage
glutamine
multivitamin

#2
chicken
broccoli
iced tea

#3
chicken
salad
1 tbspn of ranch
iced tea

#4
half chicken

#5
half chicken

Cardio:
30 min trail running HR @ 170 bpm

It was so beautiful today, sunny 75 degrees I think. And the ladies were showing alot of skin.........god I love this city!!!! But something tells me I am gonna be real sore next couple of days since I did heavy legs yesterday.

GoStars
03-08-2003, 02:22 PM
Saturday 03/08/03

Slept for 8 hrs.

#1
10 egg whites
2 strips of bacon

#2
7 egg whites
veggies
1 corn tortilla

#3
chicken breast
broccoli
1 tbspn of ranch

#4
2 chicken breasts
broccoli

#5
bowl of whole wheat pasta, plain



Back/shoulders/bi's

Cable pull downs: 3x10 180 lbs
cable rows: 1x10, 1x9 160 lbs
wide grip t-bar rows: 1x 9, 1x8 60 lbs...sounds weak!
iso-military press: 160 lbs
db military press 90 degree angle: 2x10, 45 lb db's
db curls: 1x10, 1x9, 40 lbs
preacher curl machine: 2x10, 80 lbs
hanging leg raises: 3x20
crunches: 2x30

I guess I went to heavy on pulldowns...i was pooped after that. I didnt realize that I forgot any sauce for my pasta until after I started cooking it. I ate it plain but will not forget next time when I carb load.

AJ_11
03-08-2003, 05:38 PM
Originally posted by GoStars
It was so beautiful today, sunny 75 degrees I think. And the ladies were showing alot of skin.........god I love this city!!!! But something tells me I am gonna be real sore next couple of days since I did heavy legs yesterday.

I am so jealous, but yeah my legs killed for 5 days after my last workout. I am not looking forward to the next workout. Sorry I will stop my whining.:cry:

GoStars
03-09-2003, 10:16 PM
Sunday

I ended up going out last night. I stuck to beer but had more than what I had hoped.

Todays meals were pretty healthy, except one. So I will have to lower my carb intake for next couple of days to make up for it......since I just carb loaded last night, arg!!!! Wasnt really physically hungover rather more mental hungover so I took the day off from cardio.

GoStars
03-10-2003, 01:41 PM
Monday 03/10/03

Slept for 10.5 hrs, yikes.

#1
10 egg whites
1 yolk
1 tbspn of flax
glutamine
multivitamin

#2
chicken breast
2 sausages

#3
10 egg whites
salad
ranch dressing

#4
3 chicken thighs
salad
ranch dressing

#5
3 chicken thighs
salad
ranch dressing

Chest/bis
BB Incline bench: 2x10, 165 lbs
Hammer strength bench: 3x10, 150 lbs
tri extension machine: 2x10, 100 lbs
tri cable pulldowns: 2x10, 65 lbs

hanging leg raises: 3x20
crunches: 3x30

Alright, apparently I must have drank more beer on sat night than I thought in order to gain so much weight after carb loading.

GoStars
03-11-2003, 01:54 PM
Tuesday 03/11/03

#1
10 egg whites
1 yolk
1 tbspn of flax
glutamine
multivitamin

#2
3 chicken
iced tea

#3
jasons deli turkey rueben sandwich....374 cals

#4
chicken
salad
ranch dressing

#5
chicken breast
ground beef
mixed veggies

Cardio:
Beautiful day so I jogged outside, 35 min on trail hills, HR @ 145-185 bpm.

GoStars
03-12-2003, 08:31 AM
Wednesday 03/12/03

Slept 8 hrs

#1
10 egg whites 3/35/0/170
1 tbspn of flax 0/0/11/110
multivitamin
glutamine

#2
chicken breast
mixed veggies
iced tea

Legs
squats: 3x10, 165 lbs
leg press: 2x10, 360 lbs
curls: 2x10, 100 lbs
standing calve raises: 2x10, 405 lbs
sitting calve raises: 2x6, cant remember

hanging leg raises: 3x 20
crunch machine: 3x10, 20 lbs

GoStars
03-13-2003, 02:42 PM
Thursday 03/14/03

#1
10 egg whites 3/35/0/170

#2
chicken breast
mixed veggies
pb crackers 23/4/10/190

#3
chicken breast
ground beef
mixed veggies
salad
ranch dressing

#4
ground beef
mixed veggies
iced tea

#5
ground beef
mixed veggies
iced tea

Cardio:
Hit the trails for around 45 minutes, forgot my watch.


Okay, I had too many carbs yesterday......ate pb crackers, couple of sandwiches and lots of beer....arg! other than that i have really stayed on track...but have not seen any difference.....ug!!

AJ_11
03-13-2003, 02:48 PM
What do your cals look like. I know that I am staying roughly the same weight but the fat is slowly decreasing.

Are you following the book to a "t" or you modifing it a little.

GoStars
03-13-2003, 05:39 PM
Actually, I saw and felt some difference last week. But after the first carb load I gained it all back. I have modified it some but nothing that should halt results. After noticing that I gained the weight back after carb loading, I went back to 1st week carbs and still nothing.

I think I do really need to keep up with total daily calories....even though Rob is against it.

AJ_11
03-14-2003, 01:15 AM
Originally posted by GoStars
I think I do really need to keep up with total daily calories....even though Rob is against it.

I think that Rob is against because it would just complicate things for most people. I track cals. and plan to, its easier that way I know how much protein and fat I am getting and when weight loss stops i can adjust accordinley.

bradley
03-14-2003, 05:32 AM
Cals are important and you would probably only have to track them for a couple of days to get a general idea of your calorie intake. Fat is calorically dense and the cals can add up faster than you think.

GoStars
03-14-2003, 06:57 AM
Friday 03/14/03

Slept 6 hrs

#1
10 egg whites 3/35/0/170
2 yolk 0.6/6/10/126

#2
Turky Reuben sandwich from Jasons Deli- 374 cals, roughly 24 carbs
iced tea
broccoli

#3
pb crackers 23/4/10/190
3 hard boiled egg whites
about 1 cup of ground beef/mixed veggies mix

#4
tuna can: 0/32.5/1/150
salad
ranch dressing

Back/bi's/shoulder

cable pull downs: 3x10, 160 lbs
cable rows: 2x10, 140 lbs
wide grip t-bar rows:60 lbs
iso-lateral mil press: 2x10, 160 lbs
db mil press: 1x10, 1x8, 45 lb db
bb curls: 2x10, 85 lb
db curls: 1x6, 1x5, 45 lb db


Thanks guys. I will give it a go.

GoStars
03-17-2003, 10:19 AM
Monday 03/17/03

Slept for 7 hrs.

Ok, over the weekend I ate like crap, drank for 14 hrs on saturday at the St Pattys parade/party. Not a good thing, but since I have not seen any diff, its not that bad either.

#1
10 egg whites 3/35/0/170
1 tbspn of pb 3/4/8/80

#2
chicken breast
salad
1 tbspn of ranch
1 tbspn of pb 3/4/8/80

#3
chicken breast
salad
1 tbspn of ranch

#4
t bone steak
mixed veggies

Had a bad workout. I went to the park but didnt warm up properly due to possible rain. So after 15 min my ankles and calves were in pain from tightness. The fact that it was pavement and not dirt trails played a role on it for sure. I need to make up this cardio session in the next couple of days.

GoStars
03-18-2003, 10:52 AM
Tuesday 03/18/03

Slept for 8 hrs

#1
10 egg whites 3/35/0/170
1 tbspn of flax 0/0/11/110

#2
chicken breast
mixed veggies
iced tea

#3
chicken breast
mixed veggies
iced tea

#4
chicken thighs
salad
ranch dressing
iced tea

#5
chicken thighs
salad
ranch dressing
iced tea

Chest/tris/abs

Hammerstrength bench: 3x10 @ 160 lbs
bb incline bench: 1x10, 1x8 @ 175 lbs
skull crushers: 2x10 @ 85 lbs
cable tri press: 2x10 @ 70 lbs
dips: 2x12, 1x10
hanging leg raises: 3x10
crunch machine: 3x10 @ 20 lbs

I felt really strong today. Is anyone else stronger in their incline lifts than bench? Maybe because one is hammerstrength and other is bb.

GoStars
03-19-2003, 10:11 AM
Wednesday 03/19/03

Slept for 8 hrs

#1
10 egg whites 3/35/0/170
1 tbspn of flax 0/0/11/110

#2
chicken thighs
salad
1 tbspn of ranch

#3
ground beef
1 serving of baked beans
snuck in a bear claw....dont wanna know macros
iced tea

#4
ground beef
mixed veggies
iced tea
1 tbspn of pb

Cardio:
40 min trail run HR @ 165-185 bpm

I timed my trail running just percfectly this time. It was nice and sunny during my run....but it started raining while sun was out on the walk to the car. I saw the same girl again out there but need to think of a non-cheezy way to start up conversation....although I had to make an acknowledgment of us being out there at same time several occasions i.e. planted a seed.

bradley
03-19-2003, 02:05 PM
I felt really strong today. Is anyone else stronger in their incline lifts than bench? Maybe because one is hammerstrength and other is bb.

Although my flat BB bench is a little stronger than incline but not by much. I believe GIS's incline strength is stronger than flat bench (could check his journal). Although you could be right in that the difference could be related to one being on a Hammer Strength machine. Either way nice workout and the skulls are looking good as well:)

GoStars
03-20-2003, 03:18 PM
03/20/03

Slept for 8 hrs i think


#1
10 egg whites
1 tbspn of pb

#2
chicken thighs
salad
1 tbspn of pb
iced tea

#3
9 hard boiled egg whites
1 tbspn of pb
iced tea

#4
ground beef
mixed veggies
iced tea

#5
quarter rotisserie chicken, yum!!
salad
little italian dressing(ran out of ranch)
iced tea

Legs:
squats: 3x10 @ 185 lbs
leg press: 2x10 @ 410 lbs
leg curl: 2x10 @ 110 lbs
standing calve raises: 2x10 @ 420 lbs
sitting calve raises: 2x10 @ 90 lbs

Wow, all lifts were at least 10 lbs more than last week. I feel physically but stress is giving me backaches, hasnt done so for yrs. I tried doing abs but they were still really sore. I hung from the overhead bar for leg raises last time.....as opposed to the elbow pad ones.

GoStars
03-21-2003, 02:22 PM
Friday 03/21/03

Slept for 8 hrs

#1
10 egg whites
1 yolk
glutamine
multivitamin

#2
rottiserie chicken
salad
iced tea

#3
rotisserie chicken
salad
italian dressing
iced tea

#4
McD's grilled chicken sandwich
apple pie
iced tea

Cardio:
trail running: 30 min HR @ 175 bpm

GoStars
03-25-2003, 08:34 PM
Tuesday 03/25/03

slept for 8 hrs finally

#1
10 egg whites
1 yolk
glutamine
multivitamin

#2
chicken breast
salad
iced tea

#3
chicken thighs
salad
iced tea

#4
chicken breast
iced tea
corn tortilla

Chest/tri/abs

HS bench: 3x10 @ 180 lbs
HS incline bench: 2x10 @ 170 lbs
tri cable press: 2x10 @ 75 lbs
skull crushers: 2x10 @ 90 lbs
dips: 2x12, 1x10
hanging leg raises: 3x10
crunches machine: 3x12 @ 20 lbs

GoStars
03-26-2003, 09:29 PM
Wed 03/26/03

Slept 8 hrs

#1
10 egg whites
1 yolk
glutamine
multivitamin

#2
chicken thighs
salad
iced tea

#3
chicken breast
salad
iced tea

#4
chicken breast
salad
iced tea

Cardio:

I need to make sure to stretch after warming up, wear the right shoes and stretch after cardio. I attempted to jog for 1 hr but after 15 min into it I started getting shin splints. I jogged off and on the whole time.....pathetic!!!!

GoStars
03-27-2003, 11:16 AM
Thurs 03/27/03

Slept for 7 hrs

#1
10 egg whites
1 yolk
glutamine
multivitamin

#2
chicken sandwich:
chicken breast
2 slice whole wheat bread
half tbspn of ranch
lettuce
1 tbspn of pb

#3
chicken breast
salad
ranch dressing
pb crackers

#4
steak
salad
ranch
iced tea

Legs:
Squats: 3x10 @ 195 lbs
leg press: 2x10 @ 430 lbs
leg curls: 2x10 @ 110 lbs
standing calve raises: 1x10 @ 405, 2x10 @ 420

Cardio:
bike: 25 min HR @ 135-140 bpm

Stretched afterwards. Something tells me i'm gonna be hurting the next couple of days.

GoStars
04-01-2003, 06:11 PM
Tuesday 04/01/03

Ok, I have been slacking on the journal because I ate like **** over the weekend. I am talking about burgers, fries, brownies, ice cream, choc candy, beer, pancakes, burritos to name a few.

I tried jogging last night but again....I got some mad shin splints. I stretched thoroughly after warming up but apparently it didnt help. I dont understand!!!!!!!

Slept for 8 hrs

#1
10 egg whites
1 yolk
glutamine
multivitamin

#2
chicken sandwich:
chicken breast
2 slice whole wheat bread
half tbspn of ranch
lettuce
1 tbspn of pb

#3
chicken breast
1 serving broccoli
1 tbspn of pb

#4
chicken breast
1 serving of broccoli


Cardio:
treadmill= incline lever #4, speed 4.0, 10 min @ 130 bpm
elliptical machine= 25 min @ HR 145 bpm
stationary bike= 25 min @ HR 145-150 bpm

Reason only 10 on treadmill is due to friggin shin splints again. I warmed up for 5 minutes then stretched before cardio.

bradley
04-02-2003, 05:32 AM
I tried jogging last night but again....I got some mad shin splints. I stretched thoroughly after warming up but apparently it didnt help. I dont understand!!!!!!!

I may be wrong about this, but shin splints will only get better through rest. I would recommend sticking to the non-impact cardio like cycling, ellipticle trainer, etc. Also have you changed shoes recently?

When I was in the Navy shin splints were a common problem among some of the poeple I new and the Navy docs just said to quit running for a while.

GoStars
04-02-2003, 01:16 PM
I am wearing the same shoes that I always do on the trails. They are broken in but not worn out so its not the shoes. The last time I ran was friday...so I am not overdoing it.

I have not had this problem until recently....beats the hell out of me.

Thanks for the input bradley.

GoStars
04-02-2003, 09:48 PM
Slept for 7 hrs.

#1
10 egg whites
1 yolk
glutamine
multivitamin

#2
chicken sandwich
brocolli
iced tea

#3
chicken
broccoli
iced tea

#4
2 chicken breasts
broccoli
pb cracker snacks

Back/shoulders/bis

Cable rows: 3x10 @ 140 lbs
cable pulldowns: 2x10 @ 160 lbs
wide grip t-bar rows: 2x10 @ 50 lbs
db military press: 3x10 @ 45 lb db's
bb curls: 2x10 @ 85 lbs
db curls: 2x5 @ 40 lb db's

Cardio:
elliptical machine: 15 min @ HR 140 bpm
stationary bike: 15 min @ HR 135-140 bpm

I have come to a conclusion that I messed up my metabolism yrs ago when I lost alot of weight. This is the reason that I am eating so little calories yet have not lost any weight. Therefore, I have decided that I am adding more cardio to my activities. I know I am not supposed to but I have no choice. I still have the gut that I had when I started NHE.

GoStars
04-03-2003, 10:01 PM
Thursday 04/03/03

Slept for 6 hrs

#1
10 egg whites
1 yolk
1 tbspn of flax
glutamine
multivitamin

#2
ground beef
mixed veggies
iced tea

#3
ground beef
mixed veggies
iced tea
1 tbspn of pb

#4
ground beef
mixed veggies
iced tea

#5
chicken breast
salad
1 tbspn of ranch
iced tea

Cardio:
stationary bike: 30 min, HR @ 135 bpm
elliptical machine: 30 min, HR @ 145-150 bpm

bradley
04-04-2003, 05:52 AM
I have come to a conclusion that I messed up my metabolism yrs ago when I lost alot of weight. This is the reason that I am eating so little calories yet have not lost any weight. Therefore, I have decided that I am adding more cardio to my activities. I know I am not supposed to but I have no choice. I still have the gut that I had when I started NHE.

Have you thought about the possibility that you are eating too few calories and this is slowing your metabolism down. How often are you carb loading and how many carbs is your average carb load?

How's the shin splints?

CBates
04-04-2003, 06:30 AM
To add on to what bradley said, make sure you're eating less than 20g of protein and fat and 80 (I go 90-100%) starchy carbs on your carb ups as well. My first go with NHE I ate whatever junk food was around for my carb ups and then wondered why I didn't lose ANY fat. This time around after doing my carb ups correctly I'm going on losing 36 pounds. Pretty close to seeing a 6 pack.

GoStars
04-04-2003, 11:15 AM
bradley: Yea, its hard to tell. I think I am gonna add another meal in the day....or just add some more protein. I am not eating 1x my weight of prot. I need to calculate my carb load macros.

Last few days I have been doing bike, elliptical machine so shin splints are no longer issue. I was getting them while jogging. I am starting to think they are actually caused by my flat feet. I have no arch whatsover. The reason I suspect this is because I get them just as bad while rollerblading.....and thats no impact activity. Wtf? who ever heard of getting shin splints while blading? Damn these feet.

CBates: I will make sure I will keep macros in check and avoid the junk food. I am gonna have to keep the cardio since my racing season is next month. I believe I will have to adjust the daily carb intake since some of those races last for 3-5 hrs(no more 24 hr races this yr for me). I want to make sure to restore the glycogen levels.

bradley
04-04-2003, 04:47 PM
I would recommend increasing your protein intake like you mentioned and might want to look into getting some arch supports or some kind of inserts for your shoes, although I wouldn't know what type to recommend. Sounds as though you have plenty of dedication but just need to tweek the diet a little bit. Best of luck:)

GoStars
04-09-2003, 10:14 PM
Monday 04/07/03

Cardio:
stationary bike: 45 min HR @ 145 bpm

Tuesday 04/08/03
day off

Wednesday 04/09/03

Slept 8 hrs

#1
10 egg whites
1 tbspn of extra virgin olive oil

#2
ground beef
mixed veggies
iced tea

#3
1 chicken breast
salad

#4
4 tacos: corn tortillas, ground beef, cheese, lettuce

#5
1 chicken breast

#6
1 chicken breast
salad
1 tbspn of ranch

chest/tris

BB incline bench: 1x10, 1x6 @ 170 lbs
HS bench: 1x9, 1x6 @ 190lbs
tri extension machine: 2x10 @ 100 lbs
cable tri pulldowns: 2x10 @ 75 lbs

Cardio:
elliptical machine: 15 min, HR @ 140bpm
stationary bike: 30 min, HR @ 150 bpm

I was so frustrated about having a bad workout that I took it out on cardio.

GoStars
04-11-2003, 03:07 PM
Thursday

Cardio:

stationary bike: 20 min, HR @140 bpm
elliptical machine: 20 min, HR @ 145-150 bpm
treadmill: 20 min, HR @ 138-142

Ate clean.

GoStars
04-14-2003, 09:54 PM
Monday

back/shoulders/bis

Cable pull downs: 3x10 @ 160 lbs
cable rows: 2x10 @ 140 lbs
db shoulder press: 3x10 @ 45 lb db's
bb curls: 2x10 @ 75 lbs

Cardio:
stationary bike: 30 min @ HR 140 bpm