Concept2 Forum

Hello. <br /><br />I realize mine is probably an unusual situation, but it is a huge problem for me personally. <br /><br />I am a 42 year old male with type 2 diabetes. I've had this horrible disease for about 7 year now and have been able to control my blood sugar levels through diet & exercise. My problem is this: I used to weigh 225 pounds, which, at 6'3" tall, was quite acceptable. I had a positive self image of myself and was content with my appearance. After 7 years with diabetes, I now weight 190 pounds and I hate it! I feel as if I'm too thin and I no longer have a positive self image. Weight lifting hasn't helped at all because my diet is so restricting.<br />I know that this doesn't seem like a problem to most people, as it seems like the whole world is trying to LOSE weight, but it has really affected my life in a very negative way. I just can't get used to it.<br /><br />Is there any way someone with type 2 can gain 15-20 pounds safely? I don't have to be 225 pounds again, but 210 would be nice. Are there foods that can help me gain healthy weight without shooting my blood sugar levels too high? This is a very real problem that I need to solve, and I'm hoping someone here can be of help.<br /><br />Thank you.<br /><br />falcon<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />

Well, to bulk you need to do four things. <br /><br />Eat lots of protein <br /><br />Eat lots of carbs <br /><br />Lift Heavy Weight - using free-weight compound movements - Deadlifts, Cleans, Bench Presses, Barbell Squats, PullUps, Heavy Barbell Rows, and Overhead Presses are your best allies. <br /><br />Keep the fats moderate <br /><br />Keep the rowing moderate - sorry, excessive erging is counterproductive for bulking. If you want to add 20 lbs. of mass - you're going to have sacrifice the erg for awhile. I would say no more than 3x/week - 20 minutes tops. (to keep CV fitness you can do HIIT training on the erg - but long pieces will just eat up calories that could go toward building extra muscle) <br /><br />Anyway, I think it's more than possible for a diabetic to bulk up - however you have to extra careful of what KIND of carbs you eat. I think you will probably not be able to do 'nutrient timing' games with high-glycemic / low glycemic carbs. In short, I think you're going to have to learn to eat natural oatmeal and brown rice in LARGE quantities- being diabetic limits your carb choices. <br /><br />In short - it's possible - but your diet will definitely have to be adjusted and possibly your insulin regime - if you are taking shots - may have to be adjusted. You are definitely going to have to see your doctor and probably a sports nutritionist who has some experience with diabetic athletes. <br /><br />If you are going to do this, you want to be doing this the right way. No need to play games with your health, for some extra muscle. <br /><br />good luck, <br />D

<!--QuoteBegin-DIESEL+Mar 29 2005, 02:17 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(DIESEL @ Mar 29 2005, 02:17 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Well, to bulk you need to do four  things. <br /><br />Eat lots of protein <br /><br />Eat lots of carbs <br /><br />Lift Heavy Weight - using free-weight compound movements - Deadlifts, Cleans, Bench Presses, Barbell Squats, PullUps, Heavy Barbell Rows, and Overhead Presses are your best allies. <br /><br />Keep the fats moderate  <br /><br />Keep the rowing moderate - sorry, excessive erging is counterproductive for bulking.  If you want to add 20 lbs. of mass - you're going to have sacrifice the erg for awhile.  I would say no more than 3x/week - 20 minutes tops.  (to keep CV fitness you can do HIIT training on the erg - but long pieces will just eat up calories that could go toward building extra muscle) <br /><br />Anyway, I think it's more than possible for a diabetic to bulk up - however you have to extra careful of what KIND of carbs you eat.  I think you will probably not be able to do 'nutrient timing' games with high-glycemic / low glycemic carbs.  In short, I think you're going to have to learn to eat natural oatmeal and brown rice in LARGE quantities- being diabetic limits your carb choices.  <br /><br />In short - it's possible - but your diet will definitely have to be adjusted and possibly your insulin regime - if you are taking shots - may have to be adjusted.  You are definitely going to have to see your doctor and probably a sports nutritionist who has some experience with diabetic athletes.  <br /><br />If you are going to do this, you want to be doing this the right way.  No need to play games with your health, for some extra muscle.  <br /><br />good luck, <br />D <br /> </td></tr></table><br /> <br />Thank you very much for your quick reply, D. Your advice seems very sound. I do have one question; What exactly is erging?<br /><br />Thanks again, I really appreciate the fact that you took the time to answer.<br /><br />Sincerely,<br />Falcon<br /><br /><br /><br /><br /><br />

Erging is the term used for indoor rowing--the C2 rower is an "ergometer". Being diabetic does not limit your carb choices, actually. Far from it! Check my post #8 in the "Weight Loss/Weight Control" category under the "Muscle Loss?" title.<br /><br /><a href='http://concept2.ipbhost.com/index.php?showtopic=1709' target='_blank'>http://concept2.ipbhost.com/index.php?showtopic=1709</a>

<!--QuoteBegin-michael+Mar 30 2005, 10:09 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(michael @ Mar 30 2005, 10:09 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Erging is the term used for indoor rowing--the C2 rower is an "ergometer".  Being diabetic does not limit your carb choices, actually.  Far from it!  Check my post #8 in the "Weight Loss/Weight Control" category under the "Muscle Loss?" title.<br /><br /><a href='http://concept2.ipbhost.com/index.php?showtopic=1709' target='_blank'>http://concept2.ipbhost.com/index.php?showtopic=1709</a> <br /> </td></tr></table><br /> <br />Thank you Michael. This is such an overwhelming problem for me. Everything is so difficult to accomplish do to this horrible disease. I also suffer from degenerative disk disease, which adversely affects my back and neck. It's very difficult to lift weights (to Bulk up) and I run the risk of complicating these conditions at any time. My last attempt to gain muscle mass lasted 4 months. I worked out hard and steady, rested properly, ate normally and didn't gain any weight or muscle. It's amazing that 4 months of hard work and dedication produced nothing. Very, very, frustrating to say the least. I feel like I'm cursed. I hate the way I look, and God knows I've made every effort possible to change. Between the diabetes, degenerative disk disease, and my body having no response to weight training, I feel totally demoralized. This really drives me crazy, because I was never overweight or inactive! My highest weight was 230 pounds at 6'3, and I was very active at the time I was diagnosed with T2. My life has gone steadily down hill ever since. I just can't get used to the person I now see in the mirror, it's not who I am. It's not who I worked so hard to be. <br /><br />Sorry for boring everyone with my little rant. This is just one of those days that I needed to vent my anger. I CAN'T STAND THIS DISEASE!<br /><br />All the best of health to all of you.<br /><br />Be well.<br /><br />Falcon<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />

hey falcon, <br /><br />dude, I know you got a bum deal with the diabetes, but man, you've got to sack up and get on with your life. Whining like a little biotch isn't going to help matters much. <br /><br />The reason you didn't make progress on your workout routine is because a) your routine probably sucked, and you weren't eating enough calories to put on muscle. <br /><br />Going to the gym is not enough. You have to have a plan and know what you are doing. Not only that you have to work out with intensity and then make sure that your nutritional plan is on point. Just going to the gym and working out is not going to cut it. <br /><br />Here's a tip: go to this website www.t-nation.com and educate yourself on how to add on slabs of muscle. This website will help with your rowing, but it isn't the best place to come for what you want to do right now. <br /><br />I don't want to hear sob stories about your diabetes. Sir Steven Redgrave won a gold medal in Sydney with diabetes - so it is possible to be a great athlete with the disease. <br /><br />Go to a sports nutrionist that has experience with diabetic athletes and work on your diet. www.t-nation.com will take care of the work in the iron pits, and this site will take care of your work on the erg. <br /><br />good luck, and cheer up! <br /><br />D, the blunt one.

Falcon42,<br /><br />Many of us would like to assist you with the knowledge we have, but bear in mind that none of us can give you professional medical advice. For that, seek out experts in the field. The site mentioned by Diesel may be a good place to start. My thoughts, for what they are worth would be to first arrest your diabetic condition and later focus on adding the muscle weight you are seeking. Your health is the most important thing and you can reverse your present condition if you are truly committed.<br /><br />By the way, I'm 6'3" 190 lbs. also. Yes, I'd like to gain 10 lbs. or so of muscle mass as well, but hey, I'm enjoying cycling, erging and X-C skiing too much--I don't have time to lift boring old weights. To me the most important thing is to attain the biggest bang for the buck, as it were--muscle toning across 85% of my muscle groups, gaining flexibility and aerobic conditioning all at once with the C2 rower. When I turn 57, I certainly won't have the bulk of Schwarzenegger, but then I think I'll enjoy an overall superior level of fitness than he has now. Years from now, the size and musculature of your heart is going to mean more than the size of your biceps. <br /><br />You didn't relay much about your dietary regimen. Type II diabetes is primarily an unfortunate consequence of Western diets, which grows ever worse as we become increasingly dependant on processed, refined, fatty, sugar and artificial additive laden convenience foods. This may be a big adjustment for you but you need to overwhelmingly emphasize foods that are whole, fresh, unadulterated and primarily plant based--eat like a peasant and feel like a lord. Remember, the old testament of the Bible doesn't mention flax, oats and spelt for nothing. <br /><br />Seek out the foods I mentioned in the other thread, using the naturally low GI sweeteners I spoke of as well--these items will probably only be available in health food stores and food co-ops, so they will cost you a bit more. That is another unfortunate consequence of our modern industrialized society--the foods that cost the most are the ones that have the least amount of processing, food additives and are the least promoted and subsidized. <br /><br />Above all else, refrain from consuming products containing sucrose and their offspring: maltodextrin, dried cane crystals, high fructose corn syrup, glucose, etc. Purge white rice and all heavily milled white flours (found in cakes, cookies, doughnuts and white bread) and substitute items like amaranth or quinoa based pasta and those breads made from grains with the endosperm intact. There has been a veritable explosion of foods made with the many "superfoods" I mentioned--seek them out. In time your palate will adjust and you will prefer these foods over "junk".<br /><br />Here are some further thoughts about treating diabetic conditions which I pulled from a web site:<br /><br />"Low-fat foods help insulin work better. Fat promotes insulin resistance. If there is very much fat in the blood or if a patient has excess body fat, insulin’s action deteriorates markedly, in what has been likened to “insulin’s hand slipping on the cells’ greasy doorknob.” Sugar builds up in the blood, and insulin cannot do much about it. Reducing dietary fat is a very powerful step, and one that the exchange lists do not take full advantage of, because they traditionally call for a relatively liberal fat intake, including butter, meat, oils, and other fatty foods. <br /><br />Complex carbohydrates release their sugars gradually. The starchy part of beans, vegetables, and grains is complex carbohydrate, natural sugars that are chemically linked together in a chain. During digestion, these sugars gradually come apart and pass into the blood a bit at a time, rather than all at once. The body can then use these natural sugars for energy. On the other hand, table sugar, candy bars, and sodas release sugar that is absorbed into the bloodstream abruptly. The same is true for some fruits and especially clarified fruit juices. <br /><br />Fiber keeps the absorption of sugar slow and steady. Fiber simply means plant roughage. There is also plenty of fiber in beans and vegetables. It is also in the outer coating of grains, which is retained in whole wheat bread and brown rice, but has been eliminated in white bread and white rice. <br /><br />Exercising muscles effectively remove sugar from the blood."<br /><br /><br />Good luck to you and let us know of your progress.<br /><br />Michael <br />

G'day D,<br /><br />Did some of those tight wearing pretty boys hide the big weights from you last night????? <br /><br />GW

Falcon,<br /><br />Check this article out!<br /><br /><a href='http://www.glycemic.com/article_Glycemi ... efined.htm' target='_blank'>http://www.glycemic.com/article_Glycemi ... htm</a><br /><br />Gary

<!--QuoteBegin-gw1+Mar 31 2005, 10:30 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Mar 31 2005, 10:30 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->G'day D,<br /><br />Did some of those tight wearing pretty boys hide the big weights from you last night????? <br /><br />GW <br /> </td></tr></table><br /><br />Nah, bro.. nothing like some tough love to shake a man out of the doldrums, that's all! <br /><br />Well, it could be that I had a 5 hour lecture on advanced corporate tax last night (we had to make up a lecture) - that would make Gandhi testy! <br /><br />p.s. your program is still brutal. I curse the day dwayne sent it to me. you sadist!

Hi :<br /><br />I am the newest member. I have Type-2 conditions and trying to keep my sugar level close to normal range.I used to burn 200 calories after each meal to maintain my sugal level. I was advised by doctor that I should not excercise after meal since your body will not absorb essential nutrients.<br /><br />Now my sugal level is rising to 18-20 mmol/dl and with medication it is 11.5 mmol/dl.<br /><br />If anyone has any advise for me......please respond.<br /><br />Kolin

<!--QuoteBegin-gw1+Mar 31 2005, 11:35 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(gw1 @ Mar 31 2005, 11:35 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Falcon,<br /><br />Check this article out!<br /><br /><a href='http://www.glycemic.com/article_Glycemi ... efined.htm' target='_blank'>http://www.glycemic.com/article_Glycemi ... htm</a><br /><br />Gary <br /> </td></tr></table><br /><br /><br />Hey Guys,<br /><br />I must say that I was a bit surprised by all of the helpful responses to my last post. I had a lot of pent up anger festering inside me and I needed to get it out somewhere. So, thanks for listening...and more than that, thanks for taking the time to give me suggestions and guidance. You have an excellent group of people here.<br /><br />I definitely agree that I could benefit tremendously by using the services of a sports nutritionist. However, it's not monetarily possible at this time. So, along with your suggestions, I'm going to do as much research as possible to help myself develop a meal plan. I currently eat 4 meals a day, which I will increase to 5.<br /><br />I have a question about workouts: Since the main target of my exercise routine will be my chest & shoulders, am I correct in assuming that the bench press is still the best way to go? <br /><br />Another question: Is it more difficult to gain muscle size at my age; 42? <br /><br />More suggestions regarding nutrient and calorie-dense foods would also be appreciated. <br /><br />Thanks again for the assistance (links, articles,suggestions, etc.) guys. It is much appreciated.<br /><br />Be well.<br /><br />Falcon

<br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I must say that I was a bit surprised by all of the helpful responses to my last post. I had a lot of pent up anger festering inside me and I needed to get it out somewhere. So, thanks for listening...and more than that, thanks for taking the time to give me suggestions and guidance.  You have an excellent group of people here. </td></tr></table><br /><br />My dad had Diabetes. So I'm feeling you bro, the dudes (and ladies) on this board are really cool and helpful. <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I definitely agree that I could benefit tremendously by using the services of a sports nutritionist. However, it's not monetarily possible at this time. So, along with your suggestions, I'm going to do as much research as possible to help myself develop a meal plan. I currently eat 4 meals a day, which I will increase to 5. </td></tr></table><br /><br />I think then you should probably keep a detailed food log and monitor your blood sugar after you eat certain kinds of foods.. sort of like a mad scientist. To be safe, I'd stick with low-GI carbs primarily. Check out that link Gary provided, it should be quite informative and give you lots of food options. For bulking tho, you can't go wrong with oatmeal, rice, and potatoes ! <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I have a question about workouts: Since the main target of my exercise routine will be my chest & shoulders, am I correct in assuming that the bench press is still the best way to go? </td></tr></table><br /><br />Yeah. But the body doesn't grow in isolation. If your back or legs aren't big - chances are your chest will not be as big as it could be. Solution: stick to those exercises I told you about on the previous post - and not only will you put on those 15 lbs. of muscle, but you'll be strong as an ox, to boot. <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Another question: Is it more difficult to gain muscle size at my age; 42? </td></tr></table><br /><br />Not if you bust your ass in the gym, and are taking in enough calories to support muscle growth. go to the t=nation site for more info. <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->More suggestions regarding nutrient and calorie-dense foods would also be appreciated. </td></tr></table><br /><br />Keep it simple. You can't go wrong with a whey protein supplement (it's pretty much sugar free so you should be OK with it), lots of lean meats (grilled salmon is particularly good for muscle growth - those omega fatty acids are the business) and whole, low GI, complex carbs and green veggies (leaf spinach and broccolli are your best friends! ) . Oh yeah, lots of water. Like I said, nice and simple <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thanks again for the assistance (links, articles,suggestions, etc.) guys. It is much appreciated. </td></tr></table><br /><br />Any time, bro. <br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Be well. </td></tr></table><br /><br />you too. keep us posted on your progress. <br /><br />D

Falcon 42--<br /><br />I was diagnosed with Type 2 about one year ago. It was a shocker as I've always been very fit and did not exhibit any of the "signs" of being predisposed to this. It was a bummer, pure and simple. But just like everyone else here has said, you need to just take this thing on head on and bring it to its knees. That's what I've done. There is so much on the web about it and I'd probably caution you that much of it may not be right for you. The thing to remember is that this is one of the very few diseases where you can control it and not the other way around. <br /><br />If you can, meet with a nutritionist and/or an endocrinologist and get some advice on diets. If you haven't picked up a glucose monitor yet, get one. Insurance is usually required to cover these. Figure out what foods do what to your sugar. I check mine twice a day, before a meal and two hours after, and alternate the meals I check during the week. The other key is your workouts. I combine 3 heavy lifting sessions a week with erging/rowing and cycling. After my inital weight loss (like what happened to you), I've been able to put a few pounds of muscle back on. If I look more like a "Lance Armstrong" than an "Arnold", well, I'm OK with that. You need to be comfortable in your own skin, so to speak. <br /><br />Remember that putting weight back on may effect your sugar, too. Type 2's usually still produce some insulin, but it may be a smaller amount or the body is not as receptive to it. In other words, your body may not have produced enough insulin for you when you weighed 230 (or whatever it was), but maybe it will when you weigh 190 or 200. But maybe not and maybe you'll still need meds to help out. Right now, I'm controlling mine with diet and exercise and it's working for me. <br /><br />Anyway, I just want to give you encouragement to take this thing on and remember you control it...it doesn't control you. Figure out what works for you and listen to your body. Some days are better than others, but keep after it. <br /><br />If you have any questions, please feel free to ask. The folks here on this board are great.<br /><br />Kevin

falcon42/kwadams, anyone else,,,,,,,<br /><br />Do you know why you developed T2 diabetes? Was it your diet? lifestyle? family history?<br /><br />thanks...