Pre-Diabetic ectomorph looking for healthy way low carb diet to gain weight

[ddwayne82]

I'm only 31, skinny at 6'0 160lbs, and borderline pre-diabetic (Lame term for you're on your way to Type 2), with an A1C of 5.6. My morning levels range from 95-115. My doc give me a BG monitor and told me to get on low carb diet. My numbers are pretty good since modifying diet which consisted of fast food and soda. Doc tells me it's more genetics than anything since I have a grandma with Type 2. I test pre & post meals.


Anyways, I'm looking to gain mass, my ideal weight is to be 175-185 mainly muscle. I just started working out a few weeks ago and already notice a difference in tone. I plan only to use barbell compound exercises (db shoulder press, db curl, db shrugs, etc...) and push-ups.
Can anyone recommend a low carb diet with high calories? Or anything that would work for someone with my condition.


So far from researching these boards I found that these might help but would like second onionskin on others who understand. Doc tells me to exercise and lose weight? Lol....I cant afford to lose weight, I'm already a skinny ectomorph (thin wrist, skinny arms).


From my research online to stop progression to full blown Type 2, I must lose 10% of body weight and exercise. If I walked around at 144lbs at 6'0 tall, I would look like a sack of bones.


Here's what I found so far, so let me know if these are good choices for my diet. Also is it safe to consume 3500-4500 calories a day eating food below? My latest kindey, liver, pancrease, cbc, lipid panels are normal.


all sorts of nuts and nut butters
cheese, cream cheese
avocados
butter
bacon
mayonnaise
apple juice
whey
milk?? any kind in particular?
nonfat yougurt
some fruit
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Omega 3 capsules
Flax seed oil
Primrose oil
Borage oil
Olive oil
Peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.

 

[Kenny Croxdale]

I'm only 31, skinny at 6'0 160lbs, and borderline pre-diabetic (Lame term for you're on your way to Type 2), with an A1C of 5.6. My morning levels range from 95-115. My doc give me a BG monitor and told me to get on low carb diet. My numbers are pretty good since modifying diet which consisted of fast food and soda. Doc tells me it's more genetics than anything since I have a grandma with Type 2. I test pre & post meals.


Anyways, I'm looking to gain mass, my ideal weight is to be 175-185 mainly muscle. I just started working out a few weeks ago and already notice a difference in tone. I plan only to use barbell compound exercises (db shoulder press, db curl, db shrugs, etc...) and push-ups.

Can anyone recommend a low carb diet with high calories? Or anything that would work for someone with my condition.

So far from researching these boards I found that these might help but would like second onionskin on others who understand. Doc tells me to exercise and lose weight? Lol....I cant afford to lose weight, I'm already a skinny ectomorph (thin wrist, skinny arms).


From my research online to stop progression to full blown Type 2, I must lose 10% of body weight and exercise. If I walked around at 144lbs at 6'0 tall, I would look like a sack of bones.


Here's what I found so far, so let me know if these are good choices for my diet. Also is it safe to consume 3500-4500 calories a day eating food below? My latest kindey, liver, pancrease, cbc, lipid panels are normal.


all sorts of nuts and nut butters
cheese, cream cheese
avocados
butter
bacon
mayonnaise
apple juice
whey
milk?? any kind in particular?
nonfat yougurt
some fruit
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Omega 3 capsules
Flax seed oil
Primrose oil
Borage oil
Olive oil
Peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.

From reading your post, sound like you have a pretty good idea of what to do.

Fats are calorically dense food that don't trigger insulin release.

Glycemic Index

As you appear to have found out, you want to consume low glycemic index foods that don't trigger insulin release.

Food of Color

An easy rule for insuring you select low glycemic index vegetables is to chose those of color. As an example, green beans over a Russet potato.

Milk

Milk is an interesting food.

It has a low glycemic index rating.

However, milk has a high...

Insulin Index

Milk/milk products are insulinotropic, trigger insulin release.

Inconsistency between glycemic and insulinemic responses to regular and fermented milk products
http://www.medscape.org/viewarticle/494021

"Despite low glycemic indexes of 15?30, all of the milk products produced high insulinemic indexes of 90?98, which were not significantly different from the insulinemic index of the reference bread."

Leucine

This amino acid triggers an insulin response.

Thus, proteins high in Leucine need to be monitored in your diet.

Whey protein appears to have the highest percentage of Leucine, 10-12%.

With that said, let me provide this...

Side Note

Health normal individuals should gravitate to milk and Leucine rich proteins post workout.

That because...

1) Insulin is a very anabolic peptide hormone.

2) Leucine has been shown to trip the anabolic trigger, mTOR (Mammalian Target of Rapamycin)

Sprint interval running increases insulin sensitivity in young healthy subjects.
Sprint interval running increases insul... [Arch Physiol Biochem. 2012] - PubMed - NCBI

Sprint interval have been shown to increased insulin sensitivity.

Thus, "Sprint" Training type program should improve you condition.

"Interval Sprints" For Muscle Mass

Interval sprints have a bodybuilding component to them.

A 10-30 second sprint, short rest, then repeat.

Hypertrophy "Bodybuilding" Training

Weight training for hypertrophy applies the same principle.

A short "sprint" of 8-12 reps in an exercise.

A short rest period, 30 -60 seconds, the repeat.

Cardio with Drs. Norton and Wilson (Audio Seminar)
Muscle College with Dr. Layne Norton & Dr. Jake Wilson! The Doctors talks CARDIO!!!

This audio examines how sprint increase muscle mass.

Interesting Points

1) Cycling is mechanically similar to Squatting or Leg Pressing. (at the32:45 minutes mark)

2) Ultrasound measurements of the muscle during sprint interval cardio established an increase in muscle size. (at 51:00 minute mark)

3) Swelling of the muscle (The Pump) creates growth. The swelling of the muscles from Interval Training is huge! (54 minute mark)

Intervals = Hypertrophy

The take home message is that you can improve you insulin sensitivity and increase muscle mass by employing Interval/Bodybuilding Methods.

This type of training has also been show to increase protein synthesis, increasing muscle mass.

Kenny Croxdale

 

[jason_mazzy]

I don't eat anything low-fat or nonfat because in general it means loaded with chemical. the fat in cheese actually is high in CLA which actually makes you lose fat. These are true cheeses and not processed ones that do this. Especially raw milk cheeses. Yogurt is the bomb try unflavored full fat yogurt and add the delicious flavoring of your choice. Start running and doing cardio and eating cinnamon and chromium with as many meals as you can. If you do the cardio with those supplements science has shown it will reverse your prediabetes. (these statements are not meant to cure or treat anyone or disease. Consult your healthcare provider)