Hi
@IronLioness
I was diagnosed with T2 in October 2015 - gym work - all the way....and here's the detail:
I competed as a body builder in the mid 80's. Back then there was a body builder called Tim Belknap - He was T1 and an absolute mass monster - short but solid. When I got diagnosed, articles on Tim Belknap were the first place I searched. (OK T1 is different from T2 - but.............
So here I am three years later (almost exactly.)
I have moved away from body building to strength training and strongman and I wish I had found this sport 30 years ago! I still train a bit like a body builder but I train for strength (not shape) - I follow the ideas laid out by Dorian Yates in his book A Warrior's story.
Thorough warm up 20-30 minutes walking on a treadmill (walking is FANTASTIC for managing blood sugar levels.) Next up a thorough warm up of the shoulders and elbow joints (Recovering from a rotator cuff injury) and then the body part specific warm up and stretching. This might all take 30-40 minutes.
From then on one body part per session. 4-5 exercises 1-2 sets per exercise. 1st set - 12-15 reps, 2nd set, pile the weight on and go for it 6-8 reps, followed by partials (they work for me) but anything to extend the set and drive beyond normal failure. Usually 2-3 minutes rest between each set. To finish - one or two exercises - strong man, linked to the body part e.g,. on delts night - log press and viking press, leg day - yoke and farmers walk. Back day - stones.
Each body part - once per week
Strength and diabtetes.
There are lots of competitive athletes at my gym, power lifters, strongmen, olympic lifters etc - all following meticulous programmes and keeping meticulous log books.
If I had a log book it would have one line per work out:
Objective: like last time but more
The only thing I want to achieve in the gym..............is more than last time. I literally lift heavier every single work out.
I tend to train 6 weeks on and 2 weeks off but walk every day. On my first week back, I am typically weaker than I was at the end of the previous 6 week session, but it comes back by the following week and then moves on from there.
Diet
Learn to read your moods and energy levels when you do your blood tests. You will get to a stage where you can have a pretty good guess at what your numbers are just by how you feel.
I prefer to stick to more or less the same meal plan every day. I don't have a difference between training and non training days, as
I am not using (much) carbs, so there is no need to load.
Meal plan (I also have diverticulitis, asthma, and I have to watch my blood pressure.)
Also becoming more 'paleo'
breakfast: protein shake (very low carb protein powder), banana (heart), cinnamon (blood pressure) full fat milk and greek yogurt.
1st lunch 3 egg omelette, (one yolk) spinach and tomatoes
2nd lunch as above
5 p.m.
meat - mince/steak/ pork chop with green veg - spinach or green beans, raw nuts and olives.
7:30 to 9 p.m. work out
9:15 - protein shake as above.
Snacks: sun dried tomatoes, olives, nuts and occasional dark chocolate
Drinks - 3 litres of water with a couple of lemons (to keep the kidneys flush)
Black coffee and black tea
Cheats: I'm human - but sometimes, you have to walk away
Alcohol - not fussed, almost tea total, except for a couple of Oliver Read style benders with old school mates just to prove we can still do it and get up the next day - but I only drink single malt scotch
Holidays are hard work - I walk for 5k and spend an hour in the gym before breakfast. I then train around noon and then late afternoon - 6-7 days a week. (Food temptation is everywhere. I try my best. Three work outs help)
Extras:
I check my bloods before and right after training. I'm aiming for the levels to be the same
Exercising will release a lot of sugar into the blood. The trick is to release it slowly and use it up.
My style of training has evolved to fit my lifestyle (parent with twins in their A level year) work, other health conditions and my head.
I'm 53 and 5ft 8. I squat 280lbs for reps. leg press 900 lbs for reps
T Bar - 100kgs for reps, Shoulder press - 120 kgs for reps, Still leg dead lifts 150 kgs. (All from the last week)
Atlas stones - up to 105Kgs.
I don't compete. I'm 53 and 5ft 8
I know you will understand this:
Your body is a machine. Bigger, more efficient muscles use up sugar much better, so a stronger body will help you deal with your diabetes.
Good luck with your journey.
Sean