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<blockquote data-quote="Mbaker" data-source="post: 1703063" data-attributes="member: 256617"><p>As with managing diabetes I do almost the opposite of what is the mantra of the many do. I do know other protocols work also. Here is mine, I purposefully am not interested in gaining a significant size, but just tweaking my frame:</p><p></p><p><strong>Objectives:</strong></p><ul> <li data-xf-list-type="ul">Drop Fat<ul> <li data-xf-list-type="ul">Particularly Visceral</li> <li data-xf-list-type="ul">Subcutaneous fat reduction to reveal six pack (I set this as a main goal to bring the focus away from just blood sugar, as to achieve a 6 pack, body fat needs to be under 10%, which again helps diabetes (I also have a future plan))</li> </ul></li> <li data-xf-list-type="ul">Build Muscle<ul> <li data-xf-list-type="ul">Improve Glucose Control without much insulin (GLUT4 uptake)</li> </ul></li> <li data-xf-list-type="ul">Improve General Fitness</li> </ul><p></p><p><strong>Before Workout (cardio or weights)</strong></p><p>Drinks (hot lemon and lime), 2 black filter coffees. Eat nothing</p><p></p><p><strong>During Workout (Cardio)</strong></p><ul> <li data-xf-list-type="ul">As early as possible walk in 1 go 10,000 steps where possible, with 200 pushups (various protocols either 1 x 50, 6 x 25, or 4 x 25, 5 x 20) (* this has torched fat last couple of weeks. I know it is the addition of pushups as it is the variable change which coincides with massive change in fat loss - must be the overall challenge on the body of cardio and resistance within the same time frame). I do between 5 and 7 miles listening to health related podcasts at around 80% max)</li> </ul><p><strong>During Workout (Weights HiiT minimal rest circa</strong> 15 minutes<strong>)</strong></p><ul> <li data-xf-list-type="ul">Compound Exercises</li> <li data-xf-list-type="ul">All major muscle groups</li> </ul><p><strong>After workout</strong></p><p>Eat nothing until meal-time</p><p></p><p>I try to walk after my meal between 1 and 2 miles might do a few compound dumb bell exercises</p><p></p><p><strong>Eating Protocol</strong></p><p>LCHF (maybe Keto, I don't measure, but I think the amount of nuts I have may push me into LCHF).</p><p></p><p>The above is what I have built up to. It was important for me to transition from low GI 3 meals a day, to LCHF 3 meals a day. I felt too full, so eventually have gone to two meals (still too full) and now one meal a day, either 5 or 6 times a week (it would be 7, but I do breakfast business networking). As I have 1000's of calories of fat, this is why I am not hungry and need to eat every 3 to 6 hours like some of the other protocols. I am definitely fat adapted as I don't run out of energy anymore either (energy loss during low GI phase, so had seabass after evening long walk on occasions).</p><p></p><p>I drink a couple of centimeters of apple cider vinegar neat (but now quickly washed down with some water, then I wash my mouth out - acidity due to the acidity of the acv).</p><p></p><p><strong>Typical mains</strong> (I try to have 50% vegetables on the plate, and some times have a side plate with more)</p><p>[ATTACH=full]25322[/ATTACH]</p><p>I will then have a bowl of mixed nuts (circa 700 calories worth, again sometimes I get more) and maybe a low carb further dessert of some berries and yogurt (sometimes cheese). I have 2 table spoons of mixed seeds and a couple of level spoons of peanut butter to hide ginger, cinnamon and nutmeg .</p><p></p><p>I take no supplements, protein shakes or anything other than what I have at dinner.</p><p>This is worth a look regarding protein supplementation:</p><p>[MEDIA=youtube]M_SoZy1wP1g[/MEDIA]</p><p></p><p>I use 3 scales, but my today measurements I think are off due to timing (normally I measure during the and that I was circa 23 hours into my fast (more on the fast in separate thread). Here are some of my stats.:</p><p></p><p><strong>Nokia (Withings,</strong></p><p>(I don't believe the FAT mass of 5.4, but my Tanita is say 6.5, and Fitbit 9 (but on the main dashboard 8.1, so I am happy to go with 9):</p><p></p><p>[ATTACH=full]25324[/ATTACH]</p><p></p><p><strong>Fitbit</strong></p><p>(in line with my other scales my weight is up, body fat under 10%</p><p></p><p>[ATTACH=full]25325[/ATTACH]</p><p></p><p>Tanita Scales:</p><p>Fat Mass 6.5%</p><p>Visceral fat: 4.5%</p><p>My visceral fat was 7% last June so I am over the moon with the 4.5 (OMAD definitely played its part as well).</p><p></p><p></p><p></p><p>Taken after a training session just under 2 weeks ago, so optimum. I wanted to achieve this before I was 50, so it took a disappointing last A1c last December to push on):</p><p></p><p>[ATTACH=full]25326[/ATTACH]</p><p></p><p><strong>Summary:</strong></p><ul> <li data-xf-list-type="ul">LCHF (maybe Keto sometimes)<ul> <li data-xf-list-type="ul">No supplements, no pre or post workout routines apart from warm up / down and stretching</li> </ul></li> <li data-xf-list-type="ul">OMAD</li> <li data-xf-list-type="ul">HiiT</li> <li data-xf-list-type="ul">90 day FBG 3.9</li> </ul><p>I have heard good things about these guys <a href="https://ketogains.com/coachingconsulting/boot-camps/" target="_blank">https://ketogains.com/coachingconsulting/boot-camps/</a></p><p></p><p>Edited to clean up.</p></blockquote><p></p>
[QUOTE="Mbaker, post: 1703063, member: 256617"] As with managing diabetes I do almost the opposite of what is the mantra of the many do. I do know other protocols work also. Here is mine, I purposefully am not interested in gaining a significant size, but just tweaking my frame: [B]Objectives:[/B] [LIST] [*]Drop Fat [LIST] [*]Particularly Visceral [*]Subcutaneous fat reduction to reveal six pack (I set this as a main goal to bring the focus away from just blood sugar, as to achieve a 6 pack, body fat needs to be under 10%, which again helps diabetes (I also have a future plan)) [/LIST] [*]Build Muscle [LIST] [*]Improve Glucose Control without much insulin (GLUT4 uptake) [/LIST] [*]Improve General Fitness [/LIST] [B]Before Workout (cardio or weights)[/B] Drinks (hot lemon and lime), 2 black filter coffees. Eat nothing [B]During Workout (Cardio)[/B] [LIST] [*]As early as possible walk in 1 go 10,000 steps where possible, with 200 pushups (various protocols either 1 x 50, 6 x 25, or 4 x 25, 5 x 20) (* this has torched fat last couple of weeks. I know it is the addition of pushups as it is the variable change which coincides with massive change in fat loss - must be the overall challenge on the body of cardio and resistance within the same time frame). I do between 5 and 7 miles listening to health related podcasts at around 80% max) [/LIST] [B]During Workout (Weights HiiT minimal rest circa[/B] 15 minutes[B])[/B] [LIST] [*]Compound Exercises [*]All major muscle groups [/LIST] [B]After workout[/B] Eat nothing until meal-time I try to walk after my meal between 1 and 2 miles might do a few compound dumb bell exercises [B]Eating Protocol[/B] LCHF (maybe Keto, I don't measure, but I think the amount of nuts I have may push me into LCHF). The above is what I have built up to. It was important for me to transition from low GI 3 meals a day, to LCHF 3 meals a day. I felt too full, so eventually have gone to two meals (still too full) and now one meal a day, either 5 or 6 times a week (it would be 7, but I do breakfast business networking). As I have 1000's of calories of fat, this is why I am not hungry and need to eat every 3 to 6 hours like some of the other protocols. I am definitely fat adapted as I don't run out of energy anymore either (energy loss during low GI phase, so had seabass after evening long walk on occasions). I drink a couple of centimeters of apple cider vinegar neat (but now quickly washed down with some water, then I wash my mouth out - acidity due to the acidity of the acv). [B]Typical mains[/B] (I try to have 50% vegetables on the plate, and some times have a side plate with more) [ATTACH=full]25322[/ATTACH] I will then have a bowl of mixed nuts (circa 700 calories worth, again sometimes I get more) and maybe a low carb further dessert of some berries and yogurt (sometimes cheese). I have 2 table spoons of mixed seeds and a couple of level spoons of peanut butter to hide ginger, cinnamon and nutmeg . I take no supplements, protein shakes or anything other than what I have at dinner. This is worth a look regarding protein supplementation: [MEDIA=youtube]M_SoZy1wP1g[/MEDIA] I use 3 scales, but my today measurements I think are off due to timing (normally I measure during the and that I was circa 23 hours into my fast (more on the fast in separate thread). Here are some of my stats.: [B]Nokia (Withings,[/B] (I don't believe the FAT mass of 5.4, but my Tanita is say 6.5, and Fitbit 9 (but on the main dashboard 8.1, so I am happy to go with 9): [ATTACH=full]25324[/ATTACH] [B]Fitbit[/B] (in line with my other scales my weight is up, body fat under 10% [ATTACH=full]25325[/ATTACH] Tanita Scales: Fat Mass 6.5% Visceral fat: 4.5% My visceral fat was 7% last June so I am over the moon with the 4.5 (OMAD definitely played its part as well). Taken after a training session just under 2 weeks ago, so optimum. I wanted to achieve this before I was 50, so it took a disappointing last A1c last December to push on): [ATTACH=full]25326[/ATTACH] [B]Summary:[/B] [LIST] [*]LCHF (maybe Keto sometimes) [LIST] [*]No supplements, no pre or post workout routines apart from warm up / down and stretching [/LIST] [*]OMAD [*]HiiT [*]90 day FBG 3.9 [/LIST] I have heard good things about these guys [URL]https://ketogains.com/coachingconsulting/boot-camps/[/URL] Edited to clean up. [/QUOTE]
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