Any Bodybuilders/MTB Riders type 2

[muckinfunkie]

Type 2
Metformin 750mg twice daily
Gliclazide 80mg Twice daily

Like to know what kinda diet Bodybuilder and MTB riders are having,I do both disciplines and wanting to shed weight but finding hard with trying to stick to under 20g of daily carbs.
Breakfast--Pre workout 2 Bananas,1 Apple,Mixed Berries,Ginger and Protein powder smoothie with water.
Dinner--Post workout could be same as Breakfast or i`ll opt for a Tuna Mayo salad.
Evening meal--Steak/Chicken Meat-n-Veg with knob of butter.
Snack/supper if i`m not to full would be Strawberries/Blueberries with double cream...or pieces of fruit.
I do drink plenty fluids through the day--Water,cups of tea (4/5 semi skimmed milk) Green tea/Lemon.
I`m not anywhere near the HFLC me thinks....so was thinking of ditching the fat from the diet....But saying this i feel strong never had any problems and bloods seem fine,But i`d like some sound advice.

Thanks in advance.Tony

 

[LittleGreyCat]

Your two bananas for breakfast will take you over 50g carbs, possibly over 60 if they are large.
A medium apple is around 25g of carbs. So say 85-90g carbs for breakfast.
Do that again and you are up to 170g+ of carbs.
You don't say which pieces of fruit you snack on either.
So yes, you aren't likely to stay below 20g of carbs per day.

What is the make up of your protein powder? Sometimes these powders also contain carbs, and too much protein can be bad for T2s. The butter and mayo and double cream help towards the high fat.

You give no idea of quantities, though. Eat too much of everything and you are going to put on weight.

If you want to lose weight, what do you currently weigh? How tall are you?
How much of your weight might be fat?

When you say bloods are fine, what is your HbA1c?

 

[muckinfunkie]

Your two bananas for breakfast will take you over 50g carbs, possibly over 60 if they are large.
A medium apple is around 25g of carbs. So say 85-90g carbs for breakfast.
Do that again and you are up to 170g+ of carbs.
You don't say which pieces of fruit you snack on either.
So yes, you aren't likely to stay below 20g of carbs per day.

What is the make up of your protein powder? Sometimes these powders also contain carbs, and too much protein can be bad for T2s. The butter and mayo and double cream help towards the high fat.

You give no idea of quantities, though. Eat too much of everything and you are going to put on weight.

If you want to lose weight, what do you currently weigh? How tall are you?
How much of your weight might be fat?

When you say bloods are fine, what is your HbA1c?

Your two bananas for breakfast will take you over 50g carbs, possibly over 60 if they are large.
A medium apple is around 25g of carbs. So say 85-90g carbs for breakfast.
Do that again and you are up to 170g+ of carbs.
You don't say which pieces of fruit you snack on either.
So yes, you aren't likely to stay below 20g of carbs per day.

What is the make up of your protein powder? Sometimes these powders also contain carbs, and too much protein can be bad for T2s. The butter and mayo and double cream help towards the high fat.

You give no idea of quantities, though. Eat too much of everything and you are going to put on weight.

If you want to lose weight, what do you currently weigh? How tall are you?
How much of your weight might be fat?

When you say bloods are fine, what is your HbA1c?

Hello i`d say medium sized bananas and the protein powder is 1.3g of carbs per serving/scoop 1.1g of that being sugar.
I`m 5-7`in height and weigh about 19st (266lb) realistly i could do with shedding about 6st (80lb)
I tend to eat till satisfied not till full and i dont tend to snack but have hand full of Almonds if i do.
I cannot comment on bloods been a long time since testing but i do get results on Tuesday...last time i think i was 7.0 which Dr was happy with.(that number might not be correct...lol)
So i take it all fruit apart from Berries are not to be eaten.....Having the smoothie as a meal replacement before and after training is essential other wise muscle soreness would present itself again post exercise.
I`ll need to know why to much Protein is bad for T2`s being on a hflc eating plan will defo need more protein while exercising hard for 6 days a week.
Not sure if i`v left anything out but please correct me if i have.
thanks tony

 

[LittleGreyCat]

Firstly the protein - you only need enough to replace any muscle damage and build new muscle. Most people tend to eat far more than that. Eating too much protein can put a load on your kidneys, which take a kicking anyway with diabetes through shifting extra glucose.

LCHF is Low Carbohydrate and High Fat. This doesn't say anything about high protein. As far as I know you don't need extra protein if you are on low carbohydrates. Do you have a source for this idea?

I am also not sure about needing the protein shakes before and after exercise to avoid muscle soreness which is generally (as far as I know) due to minor muscle tears but mainly lactic acid build up.

Fruit - you have to watch how much you eat because a lot of fruits are high in sugars. Bananas are very high in sugars and carbohydrates. Use a search engine such as Google to check the carbohydrate content of your fruit. Keep a food diary so you have a more accurate idea of how much you actually eat.

A random quote plucked from the Internet:

http://www.eatlowcarbhighfat.com/?page_id=12

"
Low or no carbs?

So how few carbs should you eat? Well it is really individual what level you need to go to to get the weight loss and other health benefits. I would say that the goal should be below 20g per day with an energy balance at 70% fat, 25% protein and less than 5% from carbs. This is for weight loss. For the health benefits you can probably be a little more “liberal” with the carbs but I would not recommend anyone to go above 50g a day."

You can see the ratio there - 70:25:5.

So you are nowhere near LCHF; you are eating far too many carbohydrates, far too much protein, and so not nearly enough fat.

Apart from that, if you are exercising vigorously 6 times a week and you are not almost 100% raw muscle then you are eating far too many calories and you will never lose weight.

You would probably be better off just counting calories for a few days. This will give you an idea how much you are taking in each day. You can then check how much you are likely to be burning.

Eating until you are satisfied is certainly a good way to put on weight if you are exercising a lot. Even more so if there is a delay between your body having taken in enough food and the feedback mechanism suggesting that you are satisfied. There can often be quite a long delay before you realise you have eaten enough (or too much). One strategy is to eat a small meal and then wait an hour. If you are still hungry then eat another small meal. If you are no longer hungry then you know that you ate enough.

 

[muckinfunkie]

Firstly the protein - you only need enough to replace any muscle damage and build new muscle. Most people tend to eat far more than that. Eating too much protein can put a load on your kidneys, which take a kicking anyway with diabetes through shifting extra glucose.

LCHF is Low Carbohydrate and High Fat. This doesn't say anything about high protein. As far as I know you don't need extra protein if you are on low carbohydrates. Do you have a source for this idea?

I am also not sure about needing the protein shakes before and after exercise to avoid muscle soreness which is generally (as far as I know) due to minor muscle tears but mainly lactic acid build up.

Fruit - you have to watch how much you eat because a lot of fruits are high in sugars. Bananas are very high in sugars and carbohydrates. Use a search engine such as Google to check the carbohydrate content of your fruit. Keep a food diary so you have a more accurate idea of how much you actually eat.

A random quote plucked from the Internet:

http://www.eatlowcarbhighfat.com/?page_id=12

"
Low or no carbs?

So how few carbs should you eat? Well it is really individual what level you need to go to to get the weight loss and other health benefits. I would say that the goal should be below 20g per day with an energy balance at 70% fat, 25% protein and less than 5% from carbs. This is for weight loss. For the health benefits you can probably be a little more “liberal” with the carbs but I would not recommend anyone to go above 50g a day."

You can see the ratio there - 70:25:5.

So you are nowhere near LCHF; you are eating far too many carbohydrates, far too much protein, and so not nearly enough fat.

Apart from that, if you are exercising vigorously 6 times a week and you are not almost 100% raw muscle then you are eating far too many calories and you will never lose weight.

You would probably be better off just counting calories for a few days. This will give you an idea how much you are taking in each day. You can then check how much you are likely to be burning.

Eating until you are satisfied is certainly a good way to put on weight if you are exercising a lot. Even more so if there is a delay between your body having taken in enough food and the feedback mechanism suggesting that you are satisfied. There can often be quite a long delay before you realise you have eaten enough (or too much). One strategy is to eat a small meal and then wait an hour. If you are still hungry then eat another small meal. If you are no longer hungry then you know that you ate enough.

hello Greycat
what would be the max amount of protein allowed being type 2......if i`m going off 1 gram protein to body-weight i`d be allowed 280g of protein daily says my bodybuilder friend and yes granted i`m type 2 and this would be different to normal people..one scoop of whey is 25g of protein so would i then have to research on stuff i eat through the day? ie eggs,meat,greens and so on....without a number of max grams of protein i`m kinda stuck...i am going to kick the fruit into touch and follow the Atkins 20 way of eating...and maybe just have one protein shake with water after excersie.

Optimium Nutrition 100% whey gold standard
Per serving/scoop
Protein 25.3g
Carbohydrate 1.71g
of which Sugars 1.3g
Fat 1.0g
of which Saturates 6.5g

regards Tony

 

[LittleGreyCat]

Please note that I am not a body builder and not familiar with any specialised diet aimed at body building. I am trying to follow up on the LCHF part of your post, to work out if you are anywhere near following a recommended LCHF diet.

A couple of points:

(1) You have said that you want to lose about 6 stone. Are you calculating your protein on your current body weight or your target body weight? If you are following a body building diet which is aimed at maintaining or increasing your weight then is this what you want?

(2) If you work backwards from 280g of protein (I assume roughly 1 gram per lb body weight?), using the 70:25:5 LCHF ratio, the outline wold be:

1.12 kg fat
280g protein
70g carbohydrate
​

I don't think you can follow both a body builder diet and an LCHF diet at the same time but I may be wrong.
I think the main thing is to aim your protein intake to match your target weight, keep carbs to a minimum, and recognise that if you start to lose weight you will be burning body fat so you won't need massive amounts of food, including fat.
You really need advice from a qualified sports nutritionist (if you can find one who supports LCHF) who can advise you on the amount of protein you need to maintain muscle whilst you are losing weight.

If you eat too much protein, your body breaks the excess down then pushes it out through your kidneys.
I think most people do this because you don't really need that much protein; it is just more risky for T2s who have other things messing with their kidneys as well.

I'm sorry I can't be of more specific help.

If you are calculating the amount of protein each day then you need to include all sources of protein including eggs, meat, and cheese (and other dairy products) and beans and pulses.

If your main aim is to lose weight then I think you should focus on that, accept that you may lose some muscle as well as fat, but also accept that for a T2 losing excess weight, especially around the belly, is the most important thing. When your weight is down to your target you can then concentrate on building muscle.​

 

[TorqPenderloin]

I've been in your shoes before and what I'm about to say was something I had to realize for myself at one point in time. It's blunt, but that's because there's no other way to say it.

First, bodybuilding is more than just about building muscle. Building muscle is easy when you have 20%+ body fat (I say that from past experience). The tendency is for people to follow parts of a professional bodybuilder's diet plan, but they forget how hard the pros work to cut that weight in competition season.

Second, quit worrying about muscle retention. 280g of protein isn't going to make a difference compared to 125g. If you had 6% body fat it would be a different story, but you don't (and neither do I). When you cut weight, you are going to lose some muscle. It's science so accept that. Continuing to lift heavy in the gym will ensure you retain as much muscle as possible.

Third, don't make the mistake of thinking there's only one way to do this. The good thing about having a lot of weight to lose is that a lot of different approaches will work. It starts to get difficult when your body fat gets below 15%, but cross that bridge when you get to it.

 

[qe5rt]

Well i'm type 1, an avid powerlifter and go mountain biking regularly so i'm close to what you're trying to do. I have to agree with @TorqPenderloin you can't lose weight and gain muscle at the same time it's science and you'll have to accept that. First prioritize what you want and focus on that goal first. Also in the traditional sense endurance and bodybuilding don't go hand in hand, it's because of the type of muscle that have the biggest grow potential and the type of muscle that are best for endurance (do a search on google about fast twitch and slow twitch muscle fiber and you'll get the gist of it). Or just look at a marathon runner and a sprinter. That's not to say you can't do both assuming you don't aspire to become mr. olympia.

Most protein calculators are on the high end of the protein requirement scale, there's usually a banner that links to protein supplements on the same page too so it's not far fetched. You'll find that you can be on the lower end of the scale and still have gains.

As for diet i would first, as mentioned, get a clear goal on how much weight you want to lose and adjust your diet to that goal. Once you get to a desirable weight you can focus on putting on muscles. You will off course gain weight then. The great part about losing weight is that you'll start seeing the muscles you already have. That's not to say you can't be lifting weights, you should as strength doesn't come from muscle alone. And i even think (though not sure) that sarcoplasmic hypertrophy isn't that dependent on your body weight. In short you'll still notice muscle size gains, which brings me to another point being that you should use a measuring tape as your tool and not the scale, especially in the beginning. Measure your belly, legs, upper arms, chest, ... always in the same position. If you're losing weight your belly circumference should decrease and if you're gaining muscle your arms should get a noticeable increase in size. As males we tend to stack our fat in the belly region and not so much in the arm region (eventually you will though).

As for my personal diet in don't do anything specifically for mnt biking except before the trip to make sure my sugar wont drop during. My diet for powerlifting is specific depending on whether i'm trying to gain weight or lose weight. It's all about finding the correct portions and nutritional requirements for trying to reach my goal at the time. You'll learn to read your body, as right now i'm trying to gain weight if i'm not gaining after a week i need to up my intake, if i'm not able to complete my workouts because of muscle fatigue i might up my carbs, etc ... And off course you do all this while making sure your blood glucose is under control.

Good luck with your endeavor and don't let the beginning put you off, you'll get there eventually if you keep at it.