I have been on the zone for 3 months with some amazing results!! It has truly changed my life. I think I need a tune up, however. I am a 49 year old male, 184 lbs (was 225), 36 in. waist measurement at the belly button (was 42+), 7 in. wrist, and am 72 inches tall. I exercise 5-6 days a week, which computes to 17 blocks needed a day. My exercise used to comprise of walking every morning for 3-5 miles and lifting with a bowflex 2-3 times a week (light lifting with a lot of reps). I joined a gym a little over two weeks ago and have intensified my workouts. I still workout 5-6 times a week but am working with a trainer and lifting daily (still light weights with lots of reps with many more exercises, changing targeted body areas daily), and doing 30 minutes cardio on the eliptical every day. I have noticed since intensifying my exercise, I am tired a lot more and have started getting hungry some between meals. My weight loss has also stopped though I am probably adding some lean body mass. Should I increase my blocks to 18 or work on the carb/protein ratio or does anyone have another suggestion? I am taking 5 Zone brand fish oil tablets, CoQ10, E, and a multi-vitamin each day. I eat only zone favorable foods that are carefully measured and/or weighed on a schedule of 4-2-4-2-4-1. I have also added Zone Ribose to my daily supplements; twice a day with a meal and before and after my workouts. Any help would be appreciated. Preston

[color=darkred:bcbef352cc]Hi, Your daily P requirement now is a little over 19 blocks. Increase to 19 or 20 blocks daily to support you current activity. If you still have hunger and tiredness on 19 or 20 blocks a day, adjust C by judging the type of hunger you have (http://www.drsears.com/hormonalchart.page). If this doesn't resolve the symptoms, then experiment with adding extra monounsaturated fat to your meals. You might also be elevating your cortisol too much with your increased lifting schedule. This would work against your Zone efforts. Add'l fish oil would be of some help here, but would probably not resolve that situation completely, IMO. You may want to further revamp your lifting schedule taking possible excess cortisol production into account[/color:bcbef352cc].

Thanks Sue. I will increase my daily intake to 19 or 20 blocks and see how it goes. I did some research through the Forum regarding Cortisol. One post mentioned the benefit of having a liquid meal right after exercise and one of a higher glycemic index. Would you expound on this? Would a smoothie or 'big brain shake' be optimum after a workout? Also, by the time I shower and get home, 45 min to an hour have passed since ending my workout. Is that to long to get the benefit of the meal with regards to Cortisol production? Hopefully the increase in blocks will fix my problem. I am really enjoying the workouts. Thanks again for your help. You do a great service to all of us Zoners with your quick and insightful feedback. It's a big help! Preston

[quote:e807171a1c="Artman"]Thanks Sue. I will increase my daily intake to 19 or 20 blocks and see how it goes. [/quote:e807171a1c] [color=darkred:e807171a1c]You're welcome. Let us know it helps.[/color:e807171a1c] [quote:e807171a1c="Artman"]I did some research through the Forum regarding Cortisol. One post mentioned the benefit of having a liquid meal right after exercise and one of a higher glycemic index. Would you expound on this? [/quote:e807171a1c] [color=darkred:e807171a1c] I searched and saw a post by LNet. I assume it's the one you're referring to. Sorry, I can't add to it. I don't know where she got that info. I don't agree with the recommendation to have a higher GI liquid snack after exercise. It will raise glucose levels , which will raise insulin and drive blood glucose even lower. This will force the body to produce more cortisol in an effort to maintain blood glucose levels. This excess cortisol circulating throughout the body in turn inhibits eciosanoid synthesis, resulting in greater immune dysfuntion and a decrease in cyclic AMP production. That's about the limit of my understanding. Needless to say, these are things you don't want to be doing. For more info read [b:e807171a1c][i:e807171a1c]The Anti-Aging Zone[/i:e807171a1c][/b:e807171a1c].[/color:e807171a1c] [quote:e807171a1c="Artman"]Would a smoothie or 'big brain shake' be optimum after a workout? Also, by the time I shower and get home, 45 min to an hour have passed since ending my workout. Is that to long to get the benefit of the meal with regards to Cortisol production? Hopefully the increase in blocks will fix my problem. I am really enjoying the workouts.[/quote:e807171a1c] [color=darkred:e807171a1c]A good option might be to have 1/2 an Omega Zone bar post workout. Then have a Zone balanced breakfast when you're home, finished showering, etc. IMO the most importatnt ways to address cortisol are to control blood glucose by keeping insulin within the Zone and to exercise judiciously. Meditation and relaxation practices can also help.[/color:e807171a1c] [quote:e807171a1c="Artman"]Thanks again for your help. You do a great service to all of us Zoners with your quick and insightful feedback. It's a big help! Preston[/quote:e807171a1c] [color=darkred:e807171a1c]You're welcome. I'm glad to help. :D [/color:e807171a1c]

The additional blocks have got me back on track. Thanks for your help.

[quote:c0918ca69a="Artman"]The additional blocks have got me back on track. Thanks for your help.[/quote:c0918ca69a] [color=darkred:c0918ca69a]You're welcome. Glad my info helped. :D [/color:c0918ca69a]