Yesterday I got some pretty good idea’s from many comments from my readers and I appreciate all of your input. The most popular was to increase my protein post workout with lifting weights. Other suggestions were just as important like keeping a sharper eye on my calorie intake and calorie burn, utilizing certain apps on my cellphone to be more aware of the things I am doing during the day, meditation, and eating more vegetables.
All of these suggestions are very important and I will be working over the weekend to put together a new plan of attack. At one point in workout routine I was able to get down to 163 lbs and had incredible energy each day. This was just 5 months ago and I went back and looked at my workout routine and diet then. What I discovered and remembered was that I was doing mostly heavy lifting, taking creatine and sticking to a ketogetic diet. I saved cardio for the weekends. I will be playing with these thoughts also, and considering bringing back creatine and adding whey protein to my post workouts.
Cardio serves an important roll and like I said I may just save it for the weekends, but I could hit it once during the week maybe on a Wednesday night. The thing is that I really enjoyed the direction that my progress was going back then and I want to get it back. So I believe that the solution is simply returning to a time where things did work correctly, but also be more aware of how my body reacts and remember to allow myself the rest time needed to restore worn muscles while feeding them the protein they need to grow. So a new schedule may look something like this:
Wednesday- LEGS & ABS, Night- CARDIO
I will bring all strength training exercises back up to 3 sets with a two minute rest between sets. I will cycle creatine pre-workout and whey protein post workout. I will eat sweet potato’s with with eggs and bacon each morning. I will eat a large salad for lunch each day and settle for a smaller dinner each night. I will keep my carb intake each day between 60-100 grams and make sure that those carbs are from healthy sources only. I will recognize when my body needs a break and learn to take a week off when necessary, rather than trying other solutions. This plan will start this coming Monday and I will spend the weekend prepping for it by purchasing those things I need to make it work. I will drive down my morning glucose readings and burn the fat stored in my body down to under 15% and thus see my overall body weight decrease to under 170 lbs where I am most comfortable in my clothing. I will look in the mirror and see the reflection of a healthy man, a warrior fine tuned for battle.
To all of my readers who commented on my post yesterday, I want to thank you. You have restored my faith in battling this thing they call Type II Diabetes. It’s really all about living a healthy life and doing those things each day that need to be done. I was totally off track and have learned that when something is working, just overcome your short falls and stick with the plan.
Blood Sugar- 105, Weight- 178.0
Shoulder Press- 130/130- 18, 18, 19
Front Raises- 35/35- 18, 20, 18
Side Raises- 35/35- 15, 15, 16
Shrugs- 155/155- 25, 25, 25
Breakfast- Cottage Cheese
Lunch- 3 Eggs, Bacon, Sweet Potato
Dinner- Lamb Chops, Zucchini