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Any lifters/bodybuilders out there? Phil Graham's Diabetic Muscle & Fitness Guide - any good?

Discussion in 'Fitness, Exercise and Sport' started by IronLioness, Oct 7, 2018.

  1. IronLioness

    IronLioness Type 2 · Well-Known Member

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    Thanks Alexandra! It pretty much sums me up, lioness heart and personality, and I *love* lifting.

    I don't have a BG monitor/test kit yet but I'll get one as soon as I'm home on Thursday, ironically I got the call from the Doctor last week but I'm away on a work trip, talk about timing!

    You're spot on, I'm building strength but also going for a full body transformation, too. I really need to figure out an optimal training regime that factors in high protein and *some* carbs, especially if today was anything to go by. That was freaky with the dizziness etc, yeesh.

    I'll definitely do as Sean suggested too, monitor my BG before and after training, as at the moment I'm working 'blind', so to speak, until I get the monitor. Overall aim is to get back under diabetic range within the 3 months, then go onwards and keep building strength, discipline and consistency.
     
  2. Alexandra100

    Alexandra100 Prefer not to say · Well-Known Member

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    If you decide to go for a Codefree meter, which has the cheapest testing strips (you will need a lot of those), or the TEE2+, they are only available online. Meters available on the High Street eg the Accuchek (which some people here do prefer) are dearer both for the meter and the strips. So IF you have time where you are you might like to order straight away.
    Codefree: https://homehealth-uk.com/all-products/codefree-blood-glucose-monitoring-system-mmoll-or-mgdl/
    TEE2+: http://spirit-healthcare.co.uk/product/tee2-plus-blood-glucose-meter/
    Don't forget to tick the box for diabetes to avoid paying VAT. You will want the readings on your meter to be in mmol/L
    To read more about meters I suggest you do a search on this Forum.
     
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  3. Sean01

    Sean01 · Guest

    Brilliant news. Thanks for getting back to me. In the early days, it was very up and down. Jelly babies were a huge help. Two or three did the trick.
     
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  4. Sean01

    Sean01 · Guest

    Exactly. Diabetes does not mean you shut the door. I'm healthier now and definitely stronger than I was when I got married over 20 years ago. My T2 keeps me more or less on the straight and narrow and i will say that bearing in mind where my health was up to 2015, Diabetes has probably added a good few years to my life.
     
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  5. johnpol

    johnpol Type 1 · Well-Known Member

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    Hi @IronLioness I have been diabetic for 23yrs and weight trained in one form or another, from bodybuilding to strongman and finally going into Powerlifting. All these with the knowledge and backing of my consultants as in their words " it's one of the best forms of exercise" so I'm not going to argue, if you want to increase your strength with body transformation thrown in, then rep range should be around the 5 to 8 per exercise and the movement chosen is important too, compound movements build the most mass and strength, which is fundamental to building strength. When you get back and have gotten your test kit, test before training and one hour after, this will tell you how much stress the body is under and tells you what responses the body is doing either raised levels or it's dropping until you get a liver dump. Ensure that you have some carbs onboard if training heavy as the body utilises all the fuel from the muscle and liver quickly and then uses muscle for fuel, which you don't want, so moderate carbs is the way to go for your heavy days. I won't be able to comment on your training as I don't know what you want to achieve or what you train and when, but if you are already training then you understand what you need to do. Don't let a diagnosis of diabetes hold you back, I wouldn't have done half the things training wise if I wasn't diabetic, so carry on training and enjoy it. Just remember to test your bloods before and after and good luck , but above all enjoy it.

    Take care
     
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  6. Alexandra100

    Alexandra100 Prefer not to say · Well-Known Member

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  7. IronLioness

    IronLioness Type 2 · Well-Known Member

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    That's a good idea Sean, the jelly baby thing. I'll get a mini packet and keep them in my bag. I had no idea what to do but figured it must have been a sugar dip maybe, only thing available was a 2-finger Kit Kat and yoghurt, so had the Kit Kat and 4 spoons of yoghurt, excused myself (I'm still at the work event) then went and had a 30min power nap, which seemed to help. I think it might have happened as I cut out carbs totally when I got the call last week, but I watched the video a lady tagged me in yesterday about diabetes and maybe starting at 30g carb a day, see how it affects the BG, then maybe drop it if needed. I need to get home first to get my hands on a kit, methinks!
     
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  8. DCUKMod

    DCUKMod I reversed my Type 2 · Master
    Staff Member Administrator

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    @IronLioness - As someone not familiar with weight training parlance, could you indulge me a bit with what "body transformation" means? It's such a generic term that it could mean so many things, in my head.

    I'm not challenging anything you're looking to achieve; I'm only curious.
     
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  9. IronLioness

    IronLioness Type 2 · Well-Known Member

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    I find your post inspirational, Sean. I'm not giving up gym and lifting and this news has definitely given me the kick up the backside that I needed to take my health super seriously. I'm hoping I've not done toooo much damage to nerves and my poor old pancreas, I just need to keep the willpower, determination and discipline strong. Admittedly, I was totally arrogant and ignorant with my overall health beforehand, but boy oh boy am I realising the need to stay healthy, and focused on getting back under range!
     
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  10. Alexandra100

    Alexandra100 Prefer not to say · Well-Known Member

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    Yes, being able to test whenever you want with your own meter will make all the difference. People often do feel wobbly if they suddenly lower the carbs in their diet. It mostly goes off as the body adapts. Next time if you have an episode of feeling bad, I suggest testing straight away. You may see a really low bg or a really high one! Just now I started to feel empty and shaky. I tested expecting to see a number in the low 4s - and got 5.5, so I'm going to see if a cup of tea with double cream will settle me rather than eating anything more.

    You might find this article by Jenny Ruhl helpful:
    https://www.bloodsugar101.com/how-to-treat-mild-hypos
     
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  11. therower

    therower Type 1 · Well-Known Member

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    Agree 100%. Bought my first set of weights aged 16, diagnosed age 27, sitting here at nearly 55 and still going strong.
    Before I was diagnosed I trained heavy/ hard and believed I was giving it everything. Since being diagnosed T1 many years ago I’ve found places I wouldn’t have believed existed when it comes to training.
    Whether it’s the last 20 seconds of a tabata routine or the rep that I need to finish the set it’s the diabetes that gets me there.
    Diabetes and conquering it in my own particular way is my biggest challenge and achievement. The weights, the pain, the burn are all secondary.
    Diabetes, as strange as it may sound as probably saved my life. It’s definitely made me a better person.

    Keep training heavy. Total admiration for your dedication.

    Rotator cuffs. So so annoying.
     
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  12. Sean01

    Sean01 · Guest

    My wife was Tabata on tabata Tuesdays as part of a five day a week very intense fitness training. I tried her work outs once - I lasted 4 weeks and struggled through it. She's been doing 6 weeks on 3 weeks off for nearly a year and she does strongman training on saturdays too. She lifted her first stone before me!!

    I also got my first dumbells at 16 with a £50 inheritance from my Grand dad. I really struggled walking down Sutton High Street with 4 5 kg plates and two dumbell bars. Different story now....................but i still hav the plates - but they dont fit the olympic bars and collars at home.

    Absolutely agree on how diabetes can bring out the determination and it's definitely increased my life expectancy and massively improved my quality of life. Who needed roast potatoes anyway.

    Good talking to you and thank you

    Sean
     
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  13. Mbaker

    Mbaker Type 2 (in remission!) · Well-Known Member

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    I believe for anyone who is not body building per se then general lifting is great.

    I am in the middle of testing heavier focused weights with an increase in fish or meat protein to see if this works better for me than extended walking and cardio. The aim is maximum muscle mass on the same frame to torch fat and blood sugars.

    By focused weights I mean not wasting a single rep (up or down) and training to failure.

    I have managed to get my lean mass readings to around 72 kg on a total mass of around 85 - 86 kg. I choose to train in any state, fasted and after a meal and I mix it up, but always total body to get glycogen depletion (eye on Type 2 mainly). I have had some minor injuries (getting old) but I bench between 80 and 110, just upped my deadlift to 150 including the bar, and am using dumbbells of 14 and 18 kg for bicep curls.

    I throw in a minimum of 100 push ups a day, carried over from a 30 day challenge. No pre or post workout, this regime keeps me in shape, so I can reveal a 6 pack in 3 to 5 days on demand (for now).

    I take inspiration from Ted Naiman and Shawn Baker.
     
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  14. IronLioness

    IronLioness Type 2 · Well-Known Member

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    Thanks for this Jon, appreciated. I'm all about the compounds and I'll do as you and others suggest, to test before and after. I'm finished with the work project now and heading home today so should be able to get involved with monitoring immediately (I'm nowhere near shops at the moment so will get monitor at home). I'm keep to keep lifting and gym work up and you're spot on, I need to think about carb inclusion - I tried no carbs at all for 4days from diagnosis and I had a funny turn on Monday - felt weak and woozy - not good. Thanks for the advice, I appreciate all the comments.
     
  15. IronLioness

    IronLioness Type 2 · Well-Known Member

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  16. IronLioness

    IronLioness Type 2 · Well-Known Member

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    You're right it's subjective and generic. For me particularly, when I say body transformation I mainly mean losing weight and body fat. I've been a gym bunny with weights and cardio for 15yrs now, my core is super strong, in terms of core physicality - strong muscles, good recovery, endurance etc. My problem has been (is) damn bad habits and inconsistent diet. Over the 15yrs I've been in various physically fit/not fit states with my weight, so before the diabetes diagnoses I was already on a mission to reduce the body fat and weightloss, quite simply because I hit 40 this year in June and realised I'm not treating my body as I should. Then came the diabetes which really drilled home that message. Personally, transformation wise, I'm more about strength and power, I'd love to do a transformation show, maybe, but more than that I'm aiming at just being the absolute best physical version of myself that I can be. My theory is that the body is a machine, and I've done dedicated a lot of time to building good core inner strength and power but I really need to level up and tackle the outside issues - drop the bad habits and inconsistent diet, to reduce weight/fat loss. If that makes sense?!
     
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  17. IronLioness

    IronLioness Type 2 · Well-Known Member

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    Good information, thank you for the reply. Body building, as such, is not my aim but I'm not ruling it out. I think I'd have my work cut out, but it's doable. At the moment my target is making sure the inner strength/muscle matches my outer - too many years of inconsistencies across the board. Ironically, the fitness lifestyle and sector is where I feel most comfortable/happy, usually in a gym. I need to test out the BG on tests, as you and others have said. I get the monitor when I'm home later today, and I'll be back in the gym tomorrow, so I hope to start getting some indications of what I can do, when, how much it will affect my blood glucose, or not as the case may be, and also how hard I can push myself. I'm looking forward to learning more about this side of diabetes - how exercise impacts it. Your routine is impressive, I max deadlift at 120 but had to go down the scale as carpal tunnel reared its head, but I adapt now, and it seems to work.
     
  18. IronLioness

    IronLioness Type 2 · Well-Known Member

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    Thanks for this Alexandra, good article!
     
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  19. Safi

    Safi Prediabetes · Well-Known Member

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    Not sure if it's been mentioned or if you are aware but you also need to keep an eye on your electrolytes when you go low carb. The funny turn was most likely from a blood sugar and/or blood pressure drop so testing your blood sugar and getting the right amount of sodium are important.
     
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  20. IronLioness

    IronLioness Type 2 · Well-Known Member

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    Oh crikey, no, I didn't know that, thanks Safi! I think I need to work this all out, so much to test and check!
     
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