For clarification, a true body build in the traditional sense would require a bulk phase, which I could not square with diabetic control, such as the carb content and protein requirements to increase size (followed ultimately by cutting). I go more for a functional physique, which my interpretation from a LCHF / Keto perspective is:
- Becoming fat adapted in a 16 / 8 or 16 / 6 intermittent fasting protocol, which is built up to
- Building a healthy base of general fitness perhaps with a split of around 50% resistance to 50% cardio to start with (I am not begging to bias towards resistance, as I feel I have dumped enough excessive fat
As I am not an expert, I am still tweaking my methods and should say I have help from my wife who has been a personal trainer and has degree's as sport scientist and physiotherapist (I am studying a personal trainer course at present). In the beginning I static cycled for up to 45 minutes directly followed by 10 kg dumb bells, doing squats to bicep curls to shoulder press (10 x 3 sets) after meals. I kept the aforementioned going and included power walking for between 45 mins to around an hour 15, up to twice a day, around 10 miles (over 20 k steps).
I only do HiiT static cycling now for 5.5 mins (3 x 30 sprints). I have tapered walking to around 6 miles (fasted and after meals), with a couple of long walks interspersed. I have continued with the dumb bells but increased weight up to 18 kg, but reducing reps to 6 x 3. My biggest change has been using the below home bench and bars:
View attachment 27502
The bench I use is by Hammer: My
http://www.hammer-fitness.co.uk/hammer-hantelbank-bermuda-xt-pro.html
The bench provides me with:
Bench press
Butterfly
Biceps curl
Triceps
Rowing
Leg curl
Leg raise
Back pull
Neck press
Lat pull
My favourite exercise is the deadlift, where I do traditional and sumo. I also use the other bar on show for:
Meadows row
Landmine
Barbell chop
My dumb bells are 14 and 18 kg. I have set my bench press and deadlift at two thirds of my one rep max so 100 kg. I hope.
So after a walk do either a circuit of the above or up to 5 sets depending on time. Hope this helps.
regular food in this context around 1 to 1.5 grams of protein (for a male) which is dependent of