Quote (Kev @ Mar 22 2011 10:24am)
any idea how to cut while having diabetes? (i need ~ 50g carbs for my meals at least 3 times a day but cant go over 110g carbs per meal)
no velocity please, that shit sucked.
Yes, I will gladly help you with this.
However, there are two schools of thought here. Some people have found that the keto diet has controlled and even reversed their diabetes. Some people have had adverse effects.
As a result, I will provide BOTH choices for you.
[Diabetes Cutting WITHOUT keto]For Diabetes cutting cycles, you need to do the following:
1. Burn more calories than you eat (calculator your BMR - google it) and make sure to take in 300-500 calories less than your BMR + calories burned from exercise (example: if BMR is 2000 and exercise is 500 you would want to take in 2,000 - 2,200)
2. Drink at least 1-1.5 gallons of water per day - ICE WATER preferred because it increases metabolism, and also burns calories and fat.
3. Eat every 2-3 hours WITHOUT FAIL!!
4. Eat complex carbs and avoid simple carbs.
5. Avoid fast foods, canned foods, frozen foods, and other processed foods.
6. Keep sodium intake to 2,000 mg / day or less (also make sure to keep your potassium intake at 4,000mg/ day and calcium/magnesium intake at 2,000mg per day optimally)
7. Try to exercise at least TWICE a day. (Once in the morning and once at night is especially effective) for a total of 2 hours of exercise per day minimum.
8. Before bed, eat 1 cup of cottage cheese w/ peanut butter or mixed nuts + cinnamon as your last meal of the day to keep metabolism going while you are sleeping.
9. Do at least 30-45 minutes of HIIT cardio 5 days per week (any style)
10. Take fat burning supplements like GAT Jet Fuel (best method is to take 2-3 pills on an empty stomach with 20-26 oz of water first thing in the morning, then go do 20 mins of fasting cardio, then eat once you are done)
11. Take other supplements like multi-vitamin (NOW! Adam or CL Orange Triad), Vitamin C (NOW! C-1000), Vitamin D (NOW! D 5000iu), and Chromium Piccolinate (NOW! Chromium).
12. Increase raw veggie intake (at least 3-4 large servings per day) - this will increase your fiber intake which assists in fat loss. (but try to avoid carrots/peas/corn which contain much sugar)
13. Do not drink soda, fruit juice, or any other high sugar beverage - stick to water (as mentioned above) and diet soda or 0 cal drinks like Sobe Lifewater.
14. Keep a positive attitude and sound mind - the more you are in control of your mind, the better fat loss results you will see. Just constantly focus on your results you wish to attain and it will happen much faster. VISUALIZE!!!
15. Strength Train at least 4 days a week for 1 hour a day (in addition to the HIIT cardio I mentioned before) - you also want to do 15-20 mins of cardio POST workout minimum. Follow up the workout with a 100% whey isolate protein shake (30-40g)
Meal Plan:
(based on 2,000 cal intake)
Meal 1 - 3 whole eggs + 4 egg whites + 1 large bowl oatmeal + 1 fruit (apple, banana, orange, etc)
Meal 2 - 1 can of tuna w/ 1 tbsp mayo and mustard + chopped veggies on 2 slices whole grain bread
Meal 3 - 1 cup black beans + 1/2 cup brown rice + 6 oz chicken breast + veggies
Meal 4 - Protein Shake w/ fruit + 2 slices whole grain bread or one large bowl oatmeal
Meal 5 - 1 cup cottage cheese + peanut butter + mixed nuts + fruit
[Diabetes Cutting Diet WITH Keto]Follow this plan below:
http://forums.d2jsp.org/topic.php?t=21269614&p=304616466 anabolic cutting diet (cyclical keto diet)
Except the only change you should make is that the carb day should be ONCE every 2 weeks instead of every week, and the carb day must be ALL complex carbs and no simple carbs/sugars.