Blood Results - High glucose?

[cashout]

I'd like to know what real deficiencies cashout sees in the diet so I can adjust accordingly, so if you're reading this cashout !!

First, I see a reliance on simple sugars as a carb source and I don't see any complex carbs at all. That's going to create spikes and troughs that will lead to points during the day when you feel like you are starving.

Drop the bananas, juice and the whole milk and get some complex cards in their place. Simple sugars are empty calories on a cutting diet that are not needed.

Since you are trying to cut fat, personally, I like to taper my complex carbs down throughout the day going from a good portion at breakfast and lunch and switching over to more leafy greens by 3 pm in the afternoon and into the PM dinner meal.

Looks like 3J mentioned and addressed that to a degree too.

Next, I'd consider a rotational schema for your calories and macros - 2 days low and 1 day higher to avoid plateaus. If you run this straight out every day, day in and day out, you are going to plateau pretty quickly. Use the rotational schema to keep your metabolism from identifying and establishing an equilibrium.

 

[wolfman010]

Thanks cashout...Here is the updated diet so far. I still need about 350 calories based on 3J's recommendation of 2400. Should they be protein calories? I could probably just eat a couple more oz's of chicken at meals 2 and 3....

6 large hard boiled eggs 30g fat 37g protein
2/3 cup rolled oats cooked 40g carbs

575 calories

5oz chicken breast weighed cooked 5g fat, 43g protein
1/2 tablespoon olive oil 7g fat
1 tablespoon peanut butter 8g fat
2 cups salad ...

5oz chicken breast or turkey breast 5g fat, 43g protein
6oz sweet potato 34g carbs
1/2 tablespoon olive oil 7g fat
2 cups salad ...

training + hiit

50g whey 50g protein
1 whole white bagel 45g carbs

6oz lean beef 93/7 ground or leaner or london broil 12g fat, 30g pro
1 whole avocado 29g fat, 20 carbs
1/2 tablespoon olive oil 7g fat
2 cups salad


203 P, 139 C, 100 F
2056 calories

 

[cashout]

Thanks cashout...Here is the updated diet so far. I still need about 350 calories based on 3J's recommendation of 2400. Should they be protein calories? I could probably just eat a couple more oz's of chicken at meals 2 and 3....

6 large hard boiled eggs 30g fat 37g protein
2/3 cup rolled oats cooked 40g carbs

575 calories

5oz chicken breast weighed cooked 5g fat, 43g protein
1/2 tablespoon olive oil 7g fat
1 tablespoon peanut butter 8g fat
2 cups salad ...

5oz chicken breast or turkey breast 5g fat, 43g protein
6oz sweet potato 34g carbs
1/2 tablespoon olive oil 7g fat
2 cups salad ...

training + hiit

50g whey 50g protein
1 whole white bagel 45g carbs

6oz lean beef 93/7 ground or leaner or london broil 12g fat, 30g pro
1 whole avocado 29g fat, 20 carbs
1/2 tablespoon olive oil 7g fat
2 cups salad


203 P, 139 C, 100 F
2056 calories

Much Much Better! I'd bump the 50z of chicken to 8-9oz for each meal. 5oz really isn't much. 8-9oz is one good sized breast.

 

[wolfman010]

Much Much Better! I'd bump the 50z of chicken to 8-9oz for each meal. 5oz really isn't much. 8-9oz is one good sized breast.

Done, I like a good sized breast. Thanks guys for your help. Looking forward to some grocery shopping!

 

[wolfman010]

Any cooking secrets, etc to make this stuff not get old? especially the eggs and chicken? Old as in taste, not spoiled.

And I calculated my chicken protein wrong, I'm at 2148 calories with two 8 oz chicken breasts a day. I may have to add a shake to breakfast to get the rest? Unless cash or 3J have another suggestion.

 

[cashout]

Any cooking secrets, etc to make this stuff not get old? especially the eggs and chicken? Old as in taste, not spoiled.

And I calculated my chicken protein wrong, I'm at 2148 calories with two 8 oz chicken breasts a day. I may have to add a shake to breakfast to get the rest? Unless cash or 3J have another suggestion.

I like to add a scoop of cinnamon whey to my oatmeal. That adds 23 grams of pro ad about 110 cals.

Also, I'd think you'll need to add some additional complex carbs - 139 g is what I saw in your last post and you might have trouble sustaining a positive energy level on that few grams of carbs. I know I would.

 

[3J]

I like to add a scoop of cinnamon whey to my oatmeal. That adds 23 grams of pro ad about 110 cals.

Also, I'd think you'll need to add some additional complex carbs - 139 g is what I saw in your last post and you might have trouble sustaining a positive energy level on that few grams of carbs. I know I would.

in a sense i agree.. right now im worried about his insulin sensitivity..

he can easily make the carbs go 2/3 dry not cooked.. add 2oz to the sweet potato and add some more complex carbs..

guys who are insulin sensitive shouldnt be eating carbs every meal imo.. that's just the way i was brought up in the nutrition world.. yea there are more then likely other ways of doing it.. but i have reversed insulin sensitivity/metabolic syndrome in clients effectively this way...

in the end its about dropping that bodyfat though

 

[3J]

he can go ahead and add 2 whole eggs to bfast also

 

[wolfman010]

3j, right now I'm at 2148 calories - that's with two 8 oz. Chicken breasts a day. Should the other 250 Cals come from protein and if so, where at in the diet?

 

[3J]

go ahead and make the sweet potato 8 ounces.. make the oats 1 cup weighed DRY.. and add 1 more tablespoon peanut butter, but do so between meals where you get hungry.. that should do you right.. you should be g2g..

also if you can do fasting low intensity cardio in the morning do it. 45min

 

[wolfman010]

go ahead and make the sweet potato 8 ounces.. make the oats 1 cup weighed DRY.. and add 1 more tablespoon peanut butter, but do so between meals where you get hungry.. that should do you right.. you should be g2g..

also if you can do fasting low intensity cardio in the morning do it. 45min

Will do thanks! And I'll try for the cardio. I like the HIIT though. Cardio will b done nonetheless.

Also, is the chicken weighed cooked or raw?

 

[3J]

cooked

 

[wolfman010]

cooked

One last one and I'm done.

Do I change the diet in any way on cardio only days and weekends (if I don't get to cardio for some reason)?

I appreciate your help

 

[3J]

if you dont lift dont do post workout nutrition

 

[wolfman010]

How do you guys prepare your chicken? Add anything to your hard boiled eggs?

What about the oats? Splenda or anything like that?

 

[trtgiant]

First off my friend, you do not have diabetes, and pre-diabetes? that is questionable also, as being one number off a fairly soft diagnosis factor.

If you were getting 115, 120, maybe that would be considered pre-d. Now here is the kicker, doctors won't prescribe you anything until you start having a fasting blood sugar of 135 or above, until then, all they do is tell you to eat better, watch your weight and blah blah blah.

The truth is, many people fall within the range of pre-diabetes, and never treat it, and never become diabetic.

What other medications are you on? there are also a lot of meds that will increase blood sugar, including testosterone at high dosages. For me, deca spikes my blood sugar, as do high blood pressure meds.

I am type 2 diabetic, it runs in both sides of my family, my mother and father are diabetic. This has made the normal pre-diabetes turn into insulin dependant in about 10 years. Most people this would take decades to progress. In another post I will try to define what diabetes is a little better, as its pretty easy to stay away from

 

[wolfman010]

I'm on a Maximus protocol, and thanks for the info!

How do you guys prepare your chicken? Add anything to your hard boiled eggs?

What about the oats? Splenda or anything like that?

 

[DJ77]

Season the chicken how ever you want then bake at 350 for 20 to 25mins. Throw some in the fridge for the next couple days. Hard boiled is great for on the go, or I just scramble mine most the time. As for oats, I blend them raw in my morning shake, plain cooked oatmeal is for the birds.

 

[wolfman010]

Will the chicken and hard boiled eggs be good in the fridge for a week?

 

[conklcl]

Will the chicken and hard boiled eggs be good in the fridge for a week?

Yes it will last a week.
I scramble my eggs not big on boiled. As for the oats I mix mine with banana protein from NTBM add water and ice shake, it really tastes great