Hi Ginger,

I started weight resistance training more than 10 years ago with the specific goal of adding lean muscle mass, and increasing insulin sensitivity. 

I recently started insulin pump therapy after more than 20 years doing MDI. I took time off from my workout schedule to get use to the pump. It was not easy to totally adapt to the idea that on IPT it is necessary to cover all carbs eaten with a bolus. I starting eating less to prevent my blood sugars from going out of sight and I lost weight going from 182 to about 170. I am ready to resume weight lfting and put the weight back that I lost.

My question is can you recommend a good diet/meal plan to follow for building muscle mass that includes a carb count. I can deal with a low carb diet to provide the energy needed and enough protein to provide the building materials needed.  Thanks.

Florian (Type 1, dx 1967)

Animas 2020 Pump + Apidra

GingerVieira

9/ 1/07 4:16pm

Hi Florian!

Fantastic! Good for you for starting the pump (it can be kind of intimidating) and for getting back into the exercise of weightlifting!

I love protein--love it.

Personally, I follow every workout with a protein shake...most protein protein powders only have 4 or 5 grams of carbs in them--LOOK FOR THOSE at any vitamin shoppe or grocery store. I usually add a cup of skim milk, too, which gives you another 8 grams of protein...and 13 grams of carbs, but you can also buy CarbSmart milk which only has 3 grams of carbs.

I also usually have another protein shake later in the day because of yoga later in the evening.

My favorite protein fortified meal is a spinach salad with chicken. You could buy the frozen low fat chicken breasts and cook them individually OR...for the lazier chefs, like me, the TYSON packaged low-fat chicken slices that precooked and ready to go!

Other favorite protein sources:

BEANS! --Beans give you lots of fiber and a serving has around 12 grams of protein. Put a little sugar-free, low-fat salad dressing on there, mixed with some fresh veggies and that sounds like a good dinner to me.

Yogurt -- carb amounts vary, so pay close attention. I like Stony Field best because it has the most healthful accidopholis bacteria in it!

Low Fat Cottage Cheese -- this is great, if you like the taste and weird texture, because it provides whey protein (like protein powders), which is the best for muscle building. I don't suggest getting the ones combined with fruit unless you're looking for the extra sugar to help you endure a workout.

Any other questions, just let me know! Good luck!!!

Florian

9/ 3/07 10:53am

Hi Ginger,

Thanks for getting back to me with some good suggestions. I should have mentioned a slight problem with lactose intolerance so I stick with the Lactaid dairy products including milk and cottage cheese.

I also use the Stonyfield O'Soy Yogurt for snacks. The 4 oz cup has 16 gm CHO and 5 gm Protein.

 

I found Big Whey whey protein supplement which is lactose free and 2 scoops contain 30 gms of Protein and only 5 gm of CHO. I have used it sparingly to make fresh fruit "Protein Smoothies" with bananas, strawberries, and blueberries.

 

I am one of those very fortunate people who have a high metabolism and do not gain weight easily. Building muscle mass in the past has not been easy but it is possible.  I work with a professional trainer who is very technical and very good with exercise and nutrition.

 

Thanks again,

Florian (Type 1, dx 1967)

Animas 2020 + Apidra

frank garza

8/ 8/10 8:19pm

I have diabitis, and I used to lift weights back in the 70's . I developed good deltoids chest and biceps. However I have trouble growing muscle on those areas. now that I am 61 years old. I am 5'7 wt 210 , most of it is upper chest weight. I know I need to move and lose weight first. What can you advise?

GingerVieira

8/ 9/10 11:23am

Hi Frank,

 

Why don't you shoot me an email at Ginger@living-in-progress.com so we can chat about this further. I have a couple of ideas but I'd need a bit more info from you.

 

-Ginger

www.living-in-progress.com

Hi Ginger

It was very interesting for me to find someone that has also discovered the benefits of weightlifting in controlling diabetes.  I am a 64 year old male who was diagnosed about 7 years ago with type 2.  I at first followed the usual recommendations and was able to keep it under control with multiple medications and weight loss.  I thought that this was the best that could be done with the situation.  My exercise mostly consisted of hiking in the mountains.

About 2 years ago I started to become more interested in heaver physical training as another tool for control.  I engaged a trainer (who has provided me with not only a training program but with invaluable dietary advice) and embarked upon a much more rigorous  regime.  I am now off all prescription medications and take only supplements related to the training.  At my last body fat test I was at 12% and my last A1C was 5.3.

Obviously everyone has to find the program that works for them.  But if the current program you are one does not seem to be doing what you want it to, I can enthusiastically recommend weight lifting.

Larry

GingerVieira

11/ 4/09 9:45am

HI larry!

 

Thanks for your post! That is so great you not only incorporated weights into your health plan but that you also found a trainer who is supporting you along the way with his knowledge! Hard to find sometimes!

 

Since I wrote this, i've actually been writing for HealthCentral's www.diabeteens.com and am now a record-setting powerlifter! I have another competition this Sunday at which I'm hoping to attain my Elite status in powerlifting.

 

Here's a video blog of my powerlifting training.

 

Powerlifting/weights has basically cut my insulin needs in half and taught me so much about my body as a diabetic. I love it all.

 

Thanks again for posting. Enjoy the lifting :)

 

Ginger