Workout Questions - Gaining 10 Pounds
of Muscle Mass on Diabetic Diet
How can I gain 5 to 10 pounds, yet I must stay away
from high carbs (type 2 diabetic)? I have a weekly exercise program, treadmill/resistance.
You should easily be able to gain 5 to 10 pounds without
the use of high glycemic carbs. However, it will take you some time to add the
right kind of weight to your body, which is lean muscle tissue. Don't think you
can add this muscular weight in 2-3 weeks. It may take you several months but
you will be much better off since it will not be adipose tissue gain (body fat).
Shoot for about a 1 pound per week weight increase.
The fastest way to
add quality muscle mass to your physique is to include basic core mass building
movements in your plan. Here are core exercises I recommend:
of your diet, try to get in at least 1 gram of protein per pound of body weight
and eat several small and nutritious meals throughout the day. You will gain several
benefits from eating several small meals throughout the day and your body's metabolism
will be revved up throughout the day. I would recommend to focus on lean protein
sources (chicken breast, turkey breast, egg whites), lean fibrous carbs (broccoli,
mushrooms, squash, zucchini) and whole wheat low glycemic starchy carbs (brown
rice, barley, etc.). Try to eat every 3 hours and make sure to include a lean
protein source in each meal. Shoot for at least 30 grams of protein per meal.
Its also extremely important to keep a diet journal of your nutritional intake.
This way you will be able to track where all your calories are coming from and
really monitor your intake. You can download our free diet journals here:
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