How to bodybuild with prediabetes?

Bigbear said:
Whats your thoughts on brown rice is it much better for blood sugar than white or is that all bullshit?
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Totally forgot about this thread.. sorry

There's so much to understand with blood sugar.. and everyone isn't the same. Everyone with high blood sugar isn't high for the same reasons.. There's just so much to it. If you can figure out why your blood sugar is higher, then fix it.. there's so many factors: eating carbs at wrong time, carrying excess body fat, age, thyroid, sleep appnea, gear etc.. so many factors..

Get yourself a blood sugar monitor and start narrowing things done.. I documented things i slowly changed until I figured out how I could get mine under control.

Not sure of your age, but I would have slapped myself in the head in my 20's and early 30's to get myself to see what I was doing to my body that caused me to be in this position lol...

I used to frequnelty sit at around 300-325lbs all year up until march, then I'd reduce my carbs, cut carbs after dinner and walk a bit and drop 50lbs of fat in a couple months for beach season. took very little effort and will power for me to drop fat... Now, losing 5-10 lbs is like performing brain surgery.. I used to be able to increase my weights on all my exercises weekly without gear or much gear at all.. now its a snails pace that's often 1 step forward and 2 steps bacl... It's all linked to my shitty insulin sensitivity.

For me, I'm 255lbs and 45 years old.. prediabetic about 5 years ago (and probably longer).. Now I'm borderline not pre diabetic (depending on who is reading my blood work to be honest.)

I did full keto to get from 295 to 245.. That's the most beneficial thing I have done..

I refuse to add body fat now.. My diet is low carb now, but its very very very clean diet.. I eat one cheat meal a week.. sometimes every 2 weeks. I am very careful when I eat my carbs and what carbs I eat. I ensure the carbs are going to be used up when I eat them.

Unfortunately, I get fat very easily because of my poor insulin sensitivity. This makes any type of get bigger or get stronger much harder.. It's not impossible though.. Just a much slower processes. Over training is also much easier now.


to answer your question? I don't' eat rice much.. I prefer to eat oatmeal, apples, homemade sourdough bread, blueberries and once in awhile potatoes for carbs mainly.. raspberries once in awhile.. The only rice I do eat when I'm cravining it is this wild rice the @Funnyman got me on.. I don't eat other types rice because it raises my blood sugar more than other things.. You'll have to buy a blood sugar montior and see how your body reacts to rice.. It also greatly depends on the situation you eat rice in.. If you really want to eat rice, eat it post work out.. or earlier in the morning..

Get a monitor, learn how to use it, use it regularly... and document things.. only change one thing at a time until you figure out how to get where you need to be.. a big short cut would be to hire @Funnyman .. he'll get you a really good headstart.
 
animal-inside said:
Totally forgot about this thread.. sorry

There's so much to understand with blood sugar.. and everyone isn't the same. Everyone with high blood sugar isn't high for the same reasons.. There's just so much to it. If you can figure out why your blood sugar is higher, then fix it.. there's so many factors: eating carbs at wrong time, carrying excess body fat, age, thyroid, sleep appnea, gear etc.. so many factors..

Get yourself a blood sugar monitor and start narrowing things done.. I documented things i slowly changed until I figured out how I could get mine under control.

Not sure of your age, but I would have slapped myself in the head in my 20's and early 30's to get myself to see what I was doing to my body that caused me to be in this position lol...

I used to frequnelty sit at around 300-325lbs all year up until march, then I'd reduce my carbs, cut carbs after dinner and walk a bit and drop 50lbs of fat in a couple months for beach season. took very little effort and will power for me to drop fat... Now, losing 5-10 lbs is like performing brain surgery.. I used to be able to increase my weights on all my exercises weekly without gear or much gear at all.. now its a snails pace that's often 1 step forward and 2 steps bacl... It's all linked to my shitty insulin sensitivity.

For me, I'm 255lbs and 45 years old.. prediabetic about 5 years ago (and probably longer).. Now I'm borderline not pre diabetic (depending on who is reading my blood work to be honest.)

I did full keto to get from 295 to 245.. That's the most beneficial thing I have done..

I refuse to add body fat now.. My diet is low carb now, but its very very very clean diet.. I eat one cheat meal a week.. sometimes every 2 weeks. I am very careful when I eat my carbs and what carbs I eat. I ensure the carbs are going to be used up when I eat them.

Unfortunately, I get fat very easily because of my poor insulin sensitivity. This makes any type of get bigger or get stronger much harder.. It's not impossible though.. Just a much slower processes. Over training is also much easier now.


to answer your question? I don't' eat rice much.. I prefer to eat oatmeal, apples, homemade sourdough bread, blueberries and once in awhile potatoes for carbs mainly.. raspberries once in awhile.. The only rice I do eat when I'm cravining it is this wild rice the @Funnyman got me on.. I don't eat other types rice because it raises my blood sugar more than other things.. You'll have to buy a blood sugar montior and see how your body reacts to rice.. It also greatly depends on the situation you eat rice in.. If you really want to eat rice, eat it post work out.. or earlier in the morning..

Get a monitor, learn how to use it, use it regularly... and document things.. only change one thing at a time until you figure out how to get where you need to be.. a big short cut would be to hire @Funnyman .. he'll get you a really good headstart.
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Yea ive gone through a period where I was constantly overtraining and I put it down to being too low carbs. So for a keto diet, would your pre and post workout foods just be super high in fat? I've heard mct oil causes bursts of energy. Currently im trying to pack in veggies to get as much carbs from that as possible but its a bit much sometimes its like 4 cups of mixed veggies. In each meal but keto may be smarter.
 
Bigbear said:
Yea ive gone through a period where I was constantly overtraining and I put it down to being too low carbs. So for a keto diet, would your pre and post workout foods just be super high in fat? I've heard mct oil causes bursts of energy. Currently im trying to pack in veggies to get as much carbs from that as possible but its a bit much sometimes its like 4 cups of mixed veggies. In each meal but keto may be smarter.
Click to expand...
MCT oil does give a burst of energy. On busy days at work in the past if I didn't have time to really eat, and needed a boost of energy, I'd down a huge tablespoon of MCT oil.

About 15 minutes later I'd get hot and have more energy.

I havn't done that in years.
 
CoolRick said:
@Sorbate has the right idea, clean up your diet first. Clean complex carbs and poly or mono unsaturated fats help with insulin sensitivity vs saturated or trans fats. I also agree with no GH until you get it sorted.

Keep in mind the bigger we all get the more food we need and thus the more insulin. I got to the point of needing insulin and I'm not huge at all, but I had many factors going against me in that department.

Anyways, if you cant get it sorted, it may be time to consider using a long acting insulin which IMO is beneficial to bodybuilders as it alleviates the stress on the pancreas. Certain types of insulin also helps with anabolism as well 🙂.


Carb cycling is your friend. Running your body at max carbs at all times isn't good either.
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What is the insulin you recommend that is long acting?
 
My A1C was 11.9 fasted 10 days after stopping drinking. 4.2 15mins after an ice cream when not. I found my correlation.
 
Non-sugar-related causes of elevated HbA1c:
Iron deficiency anemia – fewer/older red blood cells stay in circulation longer, accumulating more glycation.
Vitamin B12 or folate deficiency – same mechanism as above.
Chronic kidney disease – changes red blood cell lifespan.
Liver disease – can alter hemoglobin metabolism.
Certain hemoglobin variants (thalassemia, sickle cell, etc.) – can skew test results depending on lab method.
Alcohol use – can increase red cell lifespan and alter results.
Chronic inflammation or infection – may affect red blood cell turnover.
Medications – some (like opioids, dapsone, ribavirin, or antiretrovirals) can interfere with HbA1c accuracy.
 
Bigbear said:
Yea ive gone through a period where I was constantly overtraining and I put it down to being too low carbs. So for a keto diet, would your pre and post workout foods just be super high in fat? I've heard mct oil causes bursts of energy. Currently im trying to pack in veggies to get as much carbs from that as possible but its a bit much sometimes its like 4 cups of mixed veggies. In each meal but keto may be smarter.
Click to expand...
Over training can be caused by many things, but yes not eating enough cals or proper macro's will get you there in a hurry.

I have sour dough 2 slices with breakfast.. 10am meal has 1/3 cup of dry oats.. For lunch on non training days I have no carbs.. lunch on training days I will have 50 grams carbs in form of potatoes/sour dough etc.. Then no carbs until post work out which is around 8:30 pm.. and that PWO is 2/3 cup dry oats and blueberries.. Depending on how I feel, I might have anohter 50 grams carbs with the next meal..

It really helps to eat lots of fibre when you have carbs.. it slows down digestion of carbs and reduces the blood sugar spike and delays absoprtion giving your body more time to use the carbs are fuel instead of fat.

Veggies is a broad word.. Some have carbs, some don't.. I wouldn't rely on veggies for carbs unless I was full keto...

If your full keto, expect to not gain strength or size.. most people can't do this when full keto.. Most peopel can expect muscle mass loss from full keto and bodybuilding at the same time.

I did full keto to bascially 911 deal with my high blood sugar.. Once it got under control and I lost piles of fat mass, I could move towards adding carbs etc.
 
Sorbate said:
MCT oil does give a burst of energy. On busy days at work in the past if I didn't have time to really eat, and needed a boost of energy, I'd down a huge tablespoon of MCT oil.

About 15 minutes later I'd get hot and have more energy.

I havn't done that in years.
Click to expand...

It does similar to me. I used to add it to my coffee in the morning, but then I'd be sweaty at work lol...

be careful of doing large dose of MCT.. lots of people get nasty sides from that.. have to work up to a big dose.
 
Sorbate said:
So alcohol increased your A1C?
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If I posted my bloods from 10 days after stopping drinking around 150 standard drinks per week it would be alarming what they showed. Pre-diabetic was one wacked out result so were the liver enzymes and other key indicators of general health. 11mths later everything was well into range. Alcohol can be extremely dangerous.
 
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