How to Stay Lean and Keep Muscle as a Type 1 Diabetic
This is what I do to stay lean and keep muscle all year round.
Do I have the biggest muscles? No. Do I care to have them ? No.
Do I like how I feel in my body? YES 100%.
A lot of people complicate fitness or nutrition in general.
Im a minimalist, so the less, the better. This is what works for me.
So many different eating methods or just so many training approaches.
Who has the right method ? Right answer ? I don't know.
Today I'm sharing what works for me and has allowed me to stay consistent which is the most important part.
Consistency. Remember we are in this for the long run. Well, I hope.
I don't believe in going into drastic diets and being miserable and counting calories to put all those calories back a few weeks/months later or eating a bunch of calories to gain weight and then cutting calories and going back… and the cycle repeats.
Unless you are into bodybuilding and have the time to count every calorie you put in your mouth, well; do it. Good for you.
Let's be realistic.
You probably don’t want that.
I believe we all want to feel good in our bodies, enjoy social moments with friends and family and enjoy life in general.
10 years ago when I was diagnosed with type 1 diabetes I didn't have the knowledge about diabetes, nutrition, fitness, coaching and mindset that I have today.
So today I want to share what I do consistently to stay lean and keep muscle as a type 1 diabetic.
-Fasting for the first 5 hours every single day.
Yes, during the morning hours I don't eat.
I drink water and plain black coffee. No cream. No sugar. No bullshit. Simple. Easy.
I'm pretty sure with your current lifestyle you can do the same.
Doing this allows me to simply manage my glucose levels in the morning and helps me reduce my eating window period.
This means that I might eat less calories so I don't overeat during the day.
A lot of people believe that eating breakfast is the most important meal of the day. Not true.
I do weight training during my fasting hours and don’t have any problems.
1 hour and 30 minutes in the gym with zero food and I'm ok.
Try it. Start with fasting for 3 hours, then increase to 4 hours and then increase to 5.
Adjust depending on your daily routine.
It might be hard at the beginning but eventually your body will adapt.
I promise you if you start; in a matter of weeks you will notice hours go by and you realize you have not eaten and you are ok.
I wake up at 7 am and my breakfast is at 12 noon. Everyday.
-3 Daily Meals (Breakfast, Lunch, Dinner) .
Breakfast at noon:
4 whole eggs, 1 cup brown rice. Somedays I put in some cheese or half an avocado.
Lunch around 3-4 PM:
Protein (chicken, steak, ground beef, fish, etc)
Carb (I pick one from brown rice, sweet potato, or quinoa)
Veggies or small Salad (tomatoes,avocado,cucumber)
Dinner around 8 - 9 PM:
Same as lunch, different protein, but same structure.
1 Protein, 1 Carb, 1 Salad (veggies)
Water with every meal, always.
My advice: PRIORITIZE PROTEIN, the most important macronutrient if you want to keep lean muscle.
- 2 or 3 Daily Protein Snacks.
I take 1 scoop of whey protein with water during my workout.
1 cottage cheese (1 cup) usually at night before bed.
1 cup protein yogurt oikos pro.
And I do eat an apple at any time during the day.
Some days I have a small banana for dessert after dinner with 1 cup of milk.
- 80 % whole real foods ; 20 % other foods (burgers or any other foods on the weekends).
Yes, 80% whole real foods during the week, Monday through Friday and then room for some treats on the weekends.
You know that double cheeseburger with fries, or the pizza, or the pasta or whatever you want to put here.
Balance is key. This doesn't mean that the whole weekend I'm going to eat these foods. At least I try to workout on saturday and do some walking so I can earn these foods.
I don't eat cakes, ice cream (rarely) or processed bags of chips. Never.
On the weekends I try to stay consistent with my meals but you know sometimes this could change.
I'm flexible but at least try to stay on track.
Monday through Friday (80% real whole foods, homemade preferably)
Saturday and Sunday (20% room for any other foods or treats)
- I lift weights 4 days per week (minimum).
This is the routine that works for me and I've followed it for the past 3 years.
Some weeks it might change but I try to workout at least 3-4 days every single week.
Monday: Upper body: Chest, back, Shoulders, Biceps, Abs
Tuesday: Legs
Wednesday: Off
Thursday: Upper body: Chest, triceps, back, Abs
Friday: Off
Saturday: Full body workout
Sunday: Off
The exercises in these routines change so they dont get boring. But the idea is the same to workout at least 3 - 4 days per week.
-Walk at least 8-10k steps daily.
I do have a Garmin watch that counts my steps.
I try to do at least 10k daily. Some days I do it, some days I don't.
But at least I try.
Walking is so good for you. Go out and feel the sun in your skin.
Walking is a meditation and helps you to clear your mind.
I can write a whole post on walking. I will eventually.
Go out there and walk.
You have no idea how this helps with blood sugar levels.
Go do a test.
Eat a meal and take a 20-30 min walk after the meal.
You will see more in range and stable blood sugar levels.
I have tested this so many times. Believe me.
-Know more or less how many calories you eat in a day.
Depending on your goal, gaining muscle mass, losing weight or maintaining weight you need to know more or less how many calories you eat daily.
This is not going to be 100% exact but at least you need to have an idea.
There are many apps, try using Myfitnesspal, Mikes macros or any other calorie tracking app.
You put your age, weight, height and goal and it will give you the complete breakdown of how many calories to eat.
Try these for a few weeks and you will learn how much to eat and then you can just use this to continue.
You don't need to log in or track calories for the rest of your life.
Just try it for a few weeks and you will be able to calculate how much to eat.
I recommend using measuring cups and a food scale if you are starting to track your calories.
-Drink a lot of water;minimize any sodas or juices with a bunch of sugar and unnecessary calories.
DRINK WATER. SPARKLING OR REGULAR. WATER!
Water is good for you.
Cut the sodas and all the sugary crap drinks.
All those juices with sugar, cut them. No more.
There are so many other options, healthy options available.
Sometimes I might share a coke zero with my wife if we eat a burger.
That's it. Maybe on the weekend.
95% of the time I drink water, black coffee and water. That's it
Oh and a whey protein scoop with….. WATER.
So to close this letter:
Here's what I do to stay lean and keep muscle as a type 1 diabetic:
-Fasting for the first 5 hours every single day.
-3 Daily Meals (Breakfast, Lunch, Dinner).
-2 or 3 Daily Protein Snacks.
-80 % whole real foods ; 20 % other foods (burgers or any other foods on the weekends).
-I lift weights 4 days per week (minimum).
-Walk at least 8-10k steps daily.
-Know more or less how many calories you eat in a day.
-Drink a lot of water; minimize any sodas or juices with a bunch of sugar and unnecessary calories.
Ways I can help you:
90 MINUTES DIABETES COACHING SESSION:
A 90 Minutes one-to-one coaching call with me so I can help you master diabetes basics the DIE-A-BEAST way.
Send me an email for more information (gabriel@dieabeast.com)
4 WEEKS DIE-A-BEAST COACHING PROGRAM:
4 weeks coaching program one-to-one call with me (1 call per week: 2 Hours each) so I can help you master everything about diabetes the DIE-A-BEAST way.
Send me an email for more information (gabriel@dieabeast.com)
DIE-A-BEAST GET IN SHAPE AND TRAINING PROGRAM:
If you want to get in shape and get fit; if you want to get rid of all the bs excuses and if you really want to commit; let me know.
I can design a specific nutrition plan and workout routine according to your goals and lifestyle.
Send me an email for more information (gabriel@dieabeast.com)
I’ve been a type 1 diabetic for the past 10 years of my life and I spent 2 years writing THE MANUAL where I explain the basics, mindset tips, insulin treatment, nutrition, weight training and all the tips and tools I have used to build the mindset required to fight diabetes every single day.
Whenever you are ready heres the link: THE MANUAL
I wrote The Manual:
For those who fought diabetes,
For those who are fighting diabetes
And for those who will fight diabetes…
Take care,
DIE-A-BEAST