Workout Questions - Gaining 10 Pounds of Muscle Mass on Diabetic Diet

Workout Question:
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.

Workout Answer:
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:

Back Exercises:

• Mass Building Exercises - Barbell Rows
  
• Mass Building Exercises - Seated Cable Rows
  

Chest Exercises:

• Mass Building Exercises - Barbell Bench Press
  
• Mass Building Exercises - Incline Barbell Bench Press
  

Leg Exercises:

• Mass Building Exercises - Barbell Full Squat
  
• Mass Building Exercises - Barbell Deadlifts
  
• Mass Building Exercises - Power Cleans
  

In terms 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:

• FREE Diet Journals

<< Back To Workout Questions >>