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: Objectives:
Before Workout (cardio or weights)
- Drop Fat
- 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))
- Build Muscle
- Improve Glucose Control without much insulin (GLUT4 uptake)
- Improve General Fitness
Drinks (hot lemon and lime), 2 black filter coffees. Eat nothing During Workout (Cardio)
During Workout (Weights HiiT minimal rest circa
- 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)
- Compound Exercises
- All major muscle groups
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 Eating Protocol
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). Typical mains
(I try to have 50% vegetables on the plate, and some times have a side plate with more) View attachment 25322
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:
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.: Nokia (Withings,
(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): View attachment 25324 Fitbit
(in line with my other scales my weight is up, body fat under 10% View attachment 25325
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): View attachment 25326 Summary:
- LCHF (maybe Keto sometimes)
- No supplements, no pre or post workout routines apart from warm up / down and stretching
- 90 day FBG 3.9
I have heard good things about these guys https://ketogains.com/coachingconsulting/boot-camps/
Edited to clean up.
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