Hi Tracy, I’m far from an expert but I’d like to think I know a little about gym/weight loss when diabetic. 3yrs ago I was just under 18st, didn’t look after my self & literally ate what I wanted when I wanted. Come in from work get on the couch order a take away and sit with a full fat 2L bottle of pop and chocolate.
I decided to change my life around & 3 years later I’m now 12.6st, go to the gym 6 days a week + work with a PT who does my training and diet plan. I’ve got it easy as my PT is one of my good friends. What I would say is as long as the carbs your eating are ‘clean’ I wouldn’t really worry about a maximum daily carb intake. For the last 6/8 weeks I’ve been carb cycling which includes a low, medium & high carb day following on from each other. I’ll give an example of my high carb day.
Breakfast: 1 large bagel, 2 whole eggs + 2 turkey bacon. Alternatively for breakfast 80G of oats + 2 egg whites + 25g of peanut butter.
Lunch: 200G of chicken + 100G of rice.
Preworkout: 1 Large blueberry muffin
Post workout: Protein shake + 100G of Rice Krispies cereal. Yes that’s right 100G which has 82g of carbs in it.
Dinner: 200g of salmon or 250 of white fish + 200g of sweet potato + any veg.
The daily carb intake is high but when your cycling with a low + medium day I lost a lot of weight sensibly. Not 3/4lb a week more like 1/1.5lb.
Low carb day would be,
breakfast: 40g of oats with 25g peanut butter.
Lunch. 1 tin of tuna with green beans.
Preworkout: 1 banana with 25g peanut butter
postworkout: 40g of Rice Krispies + protein shake
dinner: 250g steak or lean mince with 250g sweet potato.
I hope that helps and gives you a brief insight into my life with diabetes & weight loss. If you need anymore help just pm me, I have loads of diet plans saved on my phone that I’ve used over the last 6/12 month
