Yesterday started out wonderful with an incredible leg workout. I followed up with a protein shake and vitamins. Midmorning another protein shake. But then lunch came along with a bang. I got an email that we were all meeting for lunch for a co-workers birthday at a place called Del Taco. I ordered the healthiest thing on the menu which was a taco salad and a cup of unsweetened iced tea. A half hour later I found myself back at the office sitting on the commode in the men’s room. That crap went right through me. At dinner I was starved and ended up eating a half dozen little taco’s which are meant to more of an appetizer than a meal. It just wasn’t enough as I plowed through a half of a roast beef sandwich on whole wheat and some potato chips. Overall it wasn’t a lot of food, just a lot of processed garbage which was saddened with fast carbs and sugar. Here I am once again… Blood sugar up, body weight up.
Thank God the weekend has arrived. These two days will be filled with some cardio, some fasting and healthy eating. My body will become fully recovered by Monday morning and ready to take on another tough week of strength training.
I know that there is this whole science behind strength training and just visiting any of the numerous body building sites it is easy to read about food timing. Body builders have learned ways of maximizing muscle grown with ingesting certain supplements at certain times and it is pretty easy to get caught up in all of this. If it weren’t for the fact that I am 55 years old and have Type II Diabetes I may have taken the same road as I read things like “Don’t waist a good workout by not fueling the muscles”. Or “Eat as soon as you wake to turn off the fasting process”. My problem is that these strategies are all built around glucose. I want my insulin response to drop and ketones to kick in where glucose is hard to find. I want to build muscle obviously, but I also want to burn fat and at the same time reduce the amount of macronutrients to prevent excess to be turned into fat. There is only one way to accomplish this goal and that is by learning to understand and embrace those feelings of hunger and adjusting what I eat and what I don’t eat at specific times of the day.
I am starting to learn that eating carbs post workout combined with protein earlier in the day after a good workout can fuel the needed energy to start the recovery process and also fuel all of the activities of the day. Lunch requires less carbohydrates and dinner just enough to fuel the sleeping process. When I eat this way I discover that I maintain a better blood sugar, glucose response during the day and wake up to a better fasting glucose reading in the morning.
As I am finally straightening out my workout routine I believe it is high time I also straighten out my diet. I can workout like an animal but without proper diet I just diminish the results. Looking at my diet over the past few days I have noticed a pattern of fueling up after strength training with protein but not healthy carbohydrates. I am missing out on the opportunity to utilize carbohydrates in a positive way as my body needs the added energy to start replenishing the muscles that I just ripped to shreds. I am eating too many carbs closer to the end of the day and of course this includes the beer that I drink at times. It’s too bad I can’t drink beer for breakfast. Just kidding.
Overall what I am facing is a situation where I will make a few adjustments. After the strength training routine I will eat a small bowl of healthy oatmeal with some berries and a protein shake. Midmorning will be fueled with another protein shake. Lunch will include plenty of vegetables and a little protein and maybe a half of a sweet potato. Dinner will be mostly vegetables. I suspect that it won’t take too long to start seeing positive results.
Blood Sugar- 115, Body Weight- 184.4
Distance- 2.01 miles
Time- 30:01 minutes
Calories- 233.2 burned