Workout Routines

KevinS · #1 (**permalink**) 03-31-2004, 11:56 AM

I'm 34 and have had type 2 diabetes since I was 15. I've always been skinny.

My diabetes is mostly well controlled. I'm on NPH and Regular Novolin insulin (the pen). I monitor fairly closely and adjust my insulin daily. My lifestyle is fairly unpredictable. And that's probably not going to change much.

I have been going to the gym for about 6 months now with some amount of dedication (about 3 or 4 times a week). I've been to gyms before. I've lost some fat and I've toned up a little but I have always found it really difficult my whole life, exercising or not, to gain any mass.

I have spent quite a bit of time looking for information about workout routines, nutrition, and nutritional supplements for people with Type 2 diabetes, especially for people interested in gaining mass rather than losing wait.

And most gym people don't really know about routines, nutrition, supplement information tailored for people with Type 2 diabetes.

I'm hoping to hear from somebody who knows anything about muscle gain, nutrition, and supplements for Diabetics. Either your know personally, or you know someplace to look. Cheers. Thanks.

HeatherP · #2 (**permalink**) 03-31-2004, 03:14 PM

I don't know that much about it myself, but I'd suggest you see a nutritionist/CDE.

HeatherP

TAutry · #3 (**permalink**) 03-31-2004, 08:36 PM

Hi Kevin,

We are a rare breed. . .guys that actually want to gain weight!

I also have difficulty gaining muscle. I'm not sure how much of a role diabetes plays in mine. I have other issues.

I recently read a book from Men's Health, "The Testosterone Advantage Plan". Although it doesn't specifically adress diabetes, it does give good tips on diet and exercise. The concept is based on maximizing testosterone for fat loss and muscle gain.

The book makes points about what to eat, when to eat, how much to eat, when to exercise and how. I have not followed the plan to the letter. I have, however, begun to practice some of the principles. I have seen some gains.

My biggest obstacle is time. At present I am the only source of income at my house. I have a full time job, a part-time business and a part-time consulting/sales job. However, the things I learned from the book and Men's Health magazine have helped me fit workouts into my schedule. The gains I have seen have helped to keep me motivated.

Maybe we need to journal our experiences and collaborate on a book.

Travis

KevinS · #4 (**permalink**) 03-31-2004, 09:12 PM

Hey Travis,

I agree about the book. Or at least an article to start, hhm? There seems to be scant little information about this. And I can't believe that you and I are the only ones who want to know this information. And when I talk to doctors, I get the standard information: Don't work out when your blood sugars are low. Be good to your feet. Take quick emergency sugar with you. There's got to be more information than that. Thanks for the suggestion, Travis. I will take a look for the book. I'm not planning on going gung-ho or anything, I just want to know that I'm maximizing my efforts and since it's been a life-long challenge I just wanted to make sure I'm doing all that I can. Thanks again. Kevin.

Belinda · #5 (**permalink**) 04-01-2004, 06:34 AM

I go to curves for cardio work out in 30 mins.

TAutry · #6 (**permalink**) 04-01-2004, 12:19 PM

Kevin,

Sadly, most of our medical advisors are not any good with this subject. Some even tell us to avoid weight training or not to lift 'heavy' weights. The only way to build strength, muscle and size is by lifting heavy weights.

In the book, the schedule calls for 3 workouts per week of 1 hour each. The idea behind only 3 workouts is that if you do it correctly and work to failure you will need the other days to recover. The 1 hour time limit helps keep your intensity up. It also helps you build muscle by maximizing the anabolic phase and avoiding catabolic muscle breakdown. Apparently working out for too long or on too many days promotes a catabolic state which causes you to lose muscle mass.

One of my difficulties is eating enough during the day. Part of my diabetes care is managing my eating and maintaining a lower carbohydrate intake. The book advises a minimum of 2000 calories per day, spread out through 6-7 meals per day. It also advises as having approximately 1/3 of those calories as carbs. The protein suggestion to have as many grams as your body weight. If you weigh 155, then you would shoot for 155 grams of protein per day, increasing as your weight increases. I still haven't achieved those levels, although I am more conscious of how many and what kind of calories I get per day.

I hope this offers some 'food for thought'.

Travis

KevinS · #7 (**permalink**) 04-01-2004, 01:17 PM

Hey Travis,

That sounds like just the sort of basic but critical information I'm looking for. And as it turns out, that's very nearly what I do. 3 or 4 times a week, always a day to recover, and a fairly short workout to failure.

But I really do need to pick up the book especially regarding eating habits. My eating habits have served me mostly in terms of my diabetes but I clearly need to examine them and adapt them to maximize my efforts.

As it turns out, I'm off to the gym. Thanks again for your advice. Are you keeping that journal you mentioned? Sure it's a niche market but it might be the only book of its kind and that sounds marketable. Kevin