Back In The Gym And Losing Weight.

therower said:

Hi @jonnytaxi . Welcome to the forum. Unfortunately as a T1 diabetic any information I could offer may prove detrimental to your BS control.
I will however tag @Mbaker . The guy may have some useful advice for you as a T2.
Good luck.

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bulkbiker said:

What kind of gym session? Cardio, weights, yoga?
Lots of ketogenic exercisers reckon it's easier to do it fasted. And probably better for keeping bloods down.

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Goonergal said:

Hi @jonnytaxi

I’m not a heavy duty gym goer but do an hour+ weights/resistance workout a couple of times a week, generally first thing in the morning in a fasted state. Have also done it later in the day while fasting. Having said that, I eat a very low carb/ketogenic diet so my body is used to burning fat for energy rather than carbs.

I think staying properly hydrated while working out is more important.

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Mbaker said:

Hi @jonnytaxi you are more than halfway to where you want to get to as your enthusiasium (mindset) is great.

I used to hit the wall (bonk) during a 3 mile intensive walk along Walton on the Naze, would get home and have some fish protein to feel better. I now know I was not fully fat adapted. By way of example last evening along the same route I did 5 miles 1.5 hours after a 16.00 dinner (with 10 x 2 bicep curls dumbbells I carried in the boot); this morning I did a further 5.15 miles. So that is 10 miles without food, and I will do intensive heavy weights before a meal circa 16.00. I detail this to show the amazing things that fat adaptation can do.

My method was to move away from low GI what I believe is termed as clean eating, e.g. at the time home made soda bread with mackerel/ salmon, sweet potatoes in place of regular potatoes / rice / pasta. I cautiously switched from low fat yogurt to full fat, included hard cheese (my favourite being black bomber), kicked out all vegetable oils and replaced with olive, coconut and avocado oils. Included avocados, nuts and seeds.

I can say, this transformed my energy levels, improved my HbA1c, reduced my visceral fat and thereby leaned me up.

I continue to tweak, so have been experimenting with fresh coconut water, blending a slow roasting the coconut meat (I prefer making my own desiccated) and coconut milk here and there, as well as cooking where possible with MCT oil. I don't go mad, as I am also biasing towards some additional protein (liver), often doing surf and turf with low GI veggies.

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Mbaker said:

No problem with the questions. Your body has a choice between burning glucose or fatty acids (fat). Due to modern environments we burn glucose by default as we consume many carbs. A regular person usually has to eat carbs maybe every 4 to 6 hours and can become quite ravenous; alternatively by adjusting the ratio of fat in the diet and reducing carbs (and the type of carbs) you can allow the body to burn fat in preference to carbs. A rule to remember is that carbs get metabolised (used) before fat, so keeping carbs to a minimum is essential. You do not need to calorie count, but perhaps initially you may want to carb count just to understand initially - so far example for carbs I eat around a family portion of asparagus say 250 grams and 350 grams of Portobello mushrooms and that is around 10 grams of low gi carbs. This low count will help along with the fats mentioned beforehand to preference fat in place of carbs.

There are lots of theories about training, I don't care much for these as I am not a competing body builder where every minute gain counts, I follow due to persons such as Thomas DeLauer, Dr Ted Naimen, Jim Stoppani (especially Ted). I do not do pre or post workout methodologies. I sometimes do weights before cardio, but as Jim Stoppani says it doesn't matter (he has been training for over 40 years, is a Dr, does 16 / 8 fasting and is 4% body fat).

Training at circa 17:00 is meant to be somewhere near optimum, it is said "we" are at our strongest around then. I would swap dinner and training around, simply because the meal will replenish your glycogen stores after the training has depleted then - I think for a Type 2 it is better the other way around i.e. assisting your body via GLUT4 to incinerate glucose, and having the "afterburn" assist the lowering of circulating insulin, thereby promoting fat burning.

I would test at an hour, then 2 hours, which will show what your first phase insulin response is like followed by your second. Keep in mind fat adaptation may take a few weeks. For completeness I should say my home made supplements are:

(Teaspoon of each) cumin, ginger, cinnamon, nutmeg mixed with whole earth peanut butter to make it edible, on a home made sesame / flax seed cracker. I also have a tablespoon of apple cider vinegar before a meal, quickly washed down with water. Some of the above may work for you, but the real key for me is the fat ratio, consistency and form over numbers. I am off to crush this evening walk at Walton again, whilst my youngest dances, and as my eldest daughter is at a football trial with my wife I can smash the weights later.

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Australiadiabetic2 said:

I guess cereals such as nutri grain are out as a pre workout meal ?

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