Quote:
Originally Posted by Trainerdan
Built, Hmmm ... NHE ... could you fill us in?
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Hey there Trainerdan...
Sure thing. NHE = Natural Hormonal Enhancement.
You can read about it here:
http://www.extique.com/
I have a friend on another board sending me the book, but I've been following the diet loosely for about a month. I'll get stricter with it when I've read more.
Essentially, it's keto with two refeed-days a week.
For my program, it looks kinda like this:
Monday: keto diet: low carb, high fat, around 150g each of protein and fat, under 40g net carb (subtract off the grams of fibre).
Heavy workout: quad day
Tuesday:keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
Lighter workout: shoulders, chest, triceps
Wednesday: keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
No lifting
Thursday: first 4 meals, keto diet. Last two meals, about 50g carb each, low fat, high GI carbs, moderate protein (say, 20g or so protein each)
I like to have a small carb meal before my workout, and a bigger one after for this one. Moderate-to-heavy workout (Hamstrings) .
Friday:keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
Heavy workout: back and biceps (gotta keep that "V"!)
Saturday: keto diet: low carb, high fat, around 150g each of protein and fat, under 40g carb.
Bike ride in AM
Sunday: first 4 meals, keto diet. Last two meals, about 50g carb each, low fat, high GI carbs, moderate protein (say, 20g or so protein each)
Bike ride in AM
And I might intersperse some walking somewhere after my lifting or on the non-lifting days. I try to do the cardio EITHER to burn off extra blood sugar so I don't store it, OR to take advantage of ketosis and burn more fat. I don't do much cardio because I found it too catabolic to my muscle growth, and just slowed down my fat loss. It was a hard lesson to learn.
I'm still fiddling with it, but I find it a very comfortable way to live.
My favourite carb-up meals are things like jasmine rice and curry or teriyaki chicken, spaghetti and meat sauce, toast and jam, pancakes with syrup. And I'm fiddling with more like 60-70g of carb with these meals. I actually really like things like yams and brown rice, so I sometimes have this as one of the refeed meals, even though it's probably not "optimal" because the GI isn't quite high enough (!). They are really nourishing, though, and I like the way I feel after I eat them.