jefdav86
Fri, October 21st, 2005, 06:37 PM
Hello everyone.
I just started working out about 4 weeks ago after I was diagnosed with type 2 diabetes. Before that I weight around 240lbs. My life consisted of going to work and sitting at a desk and then returning home and sitting in front of the computer until I went to bed.
Since my diagnoses of Diabetes I am down to 195lbs and I go to the gym 5 nights a week for about one hour.
I am currently on a 1700-1800 Calorie diet with 13 servings of carbs. This diet was provided to me by my Nutritionist. See my meal break down below.
4:30am - Snack1- 2 carbs and 1 fat ( Oatmeal normaly)
8:00am - Beakfast- 2 carbs, 2 protein, 1 fat ( 1/2 banana, 2 egg & cheese omelet)
12:30pm - Lunch- 3 carbs, 3oz protein, 1 fat and any vegetables ( 1 large tortilla ,1/2 cup of grapes, 3oz of turkey and 1tsp lite mayo)
3:30pm - Snack2- 1 carb (apple)
6:30pm - Dinner- 4 carbs, 3oz of protein and 2 fat (1 1/3 cup brown rice, any vegetables, 1/4 chicken and 2tsp marg for vegetables)
9:30pm - snack3- 1carb and 1 fat (3 graham crackers and 1/2 tsp peanut butter.
I am now going to the gym 5 nights a week and working with a personal trainer. My work out consists of the following.
Mondays
Nautilus Express Circuit - Leg Press, Seated Leg Curl, Leg Extensions, pullovers, Overhead Press, Lateral Raises, Vertical Chest, Bicep Curl, Seated Dips, Low Back, Abdominals and Compound Rows 1 sets of 12 Reps.
Bicep Curl 2 sets @12 Reps 15lbs
Tricep pull downs 2 sets @12 Reps 40lbs
Treadmill Speed Intervals 30 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Tuesday
Treadmill Speed Intervals 45 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Swiss Ball Squats 2 sets @ 10 Reps
Abs Crunches on Mat 2 sets @ 6 – 8 Reps
Wednesday
OFF
Thursday
Treadmill Speed Intervals 45 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Swiss Ball Squats 2 sets @ 10 Reps
Abs Crunches on Mat 2 sets @ 6 – 8 Reps
Friday
Nautilus Express Circuit - Leg Press, Seated Leg Curl, Leg Extensions, pullovers, Overhead Press, Lateral Raises, Vertical Chest, Bicep Curl, Seated Dips, Low Back, Abdominals and Compound Rows 1 sets of 12 Reps.
Bicep Curl 2 sets @12 Reps 15lbs
Tricep pull downs 2 sets @12 Reps 40lbs
Treadmill Speed Intervals 30 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Saturday
OFF
Sunday
Nautilus Express Circuit - Leg Press, Seated Leg Curl, Leg Extensions, pullovers, Overhead Press, Lateral Raises, Vertical Chest, Bicep Curl, Seated Dips, Low Back, Abdominals and Compound Rows 1 sets of 12 Reps.
Bicep Curl 2 sets @12 Reps 15lbs
Tricep pull downs 2 sets @12 Reps 40lbs
Treadmill Speed Intervals 30 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Now here are my questions.
1.) Am I getting enough food for this type of workout?
2.) Any suggestions on improving the work out?
I just started working out about 4 weeks ago after I was diagnosed with type 2 diabetes. Before that I weight around 240lbs. My life consisted of going to work and sitting at a desk and then returning home and sitting in front of the computer until I went to bed.
Since my diagnoses of Diabetes I am down to 195lbs and I go to the gym 5 nights a week for about one hour.
I am currently on a 1700-1800 Calorie diet with 13 servings of carbs. This diet was provided to me by my Nutritionist. See my meal break down below.
4:30am - Snack1- 2 carbs and 1 fat ( Oatmeal normaly)
8:00am - Beakfast- 2 carbs, 2 protein, 1 fat ( 1/2 banana, 2 egg & cheese omelet)
12:30pm - Lunch- 3 carbs, 3oz protein, 1 fat and any vegetables ( 1 large tortilla ,1/2 cup of grapes, 3oz of turkey and 1tsp lite mayo)
3:30pm - Snack2- 1 carb (apple)
6:30pm - Dinner- 4 carbs, 3oz of protein and 2 fat (1 1/3 cup brown rice, any vegetables, 1/4 chicken and 2tsp marg for vegetables)
9:30pm - snack3- 1carb and 1 fat (3 graham crackers and 1/2 tsp peanut butter.
I am now going to the gym 5 nights a week and working with a personal trainer. My work out consists of the following.
Mondays
Nautilus Express Circuit - Leg Press, Seated Leg Curl, Leg Extensions, pullovers, Overhead Press, Lateral Raises, Vertical Chest, Bicep Curl, Seated Dips, Low Back, Abdominals and Compound Rows 1 sets of 12 Reps.
Bicep Curl 2 sets @12 Reps 15lbs
Tricep pull downs 2 sets @12 Reps 40lbs
Treadmill Speed Intervals 30 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Tuesday
Treadmill Speed Intervals 45 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Swiss Ball Squats 2 sets @ 10 Reps
Abs Crunches on Mat 2 sets @ 6 – 8 Reps
Wednesday
OFF
Thursday
Treadmill Speed Intervals 45 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Swiss Ball Squats 2 sets @ 10 Reps
Abs Crunches on Mat 2 sets @ 6 – 8 Reps
Friday
Nautilus Express Circuit - Leg Press, Seated Leg Curl, Leg Extensions, pullovers, Overhead Press, Lateral Raises, Vertical Chest, Bicep Curl, Seated Dips, Low Back, Abdominals and Compound Rows 1 sets of 12 Reps.
Bicep Curl 2 sets @12 Reps 15lbs
Tricep pull downs 2 sets @12 Reps 40lbs
Treadmill Speed Intervals 30 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Saturday
OFF
Sunday
Nautilus Express Circuit - Leg Press, Seated Leg Curl, Leg Extensions, pullovers, Overhead Press, Lateral Raises, Vertical Chest, Bicep Curl, Seated Dips, Low Back, Abdominals and Compound Rows 1 sets of 12 Reps.
Bicep Curl 2 sets @12 Reps 15lbs
Tricep pull downs 2 sets @12 Reps 40lbs
Treadmill Speed Intervals 30 minutes Walk @ 3.5mph → Incline @ 3.5
Recovery @ 3.2mph → incline @ 4.0
Now here are my questions.
1.) Am I getting enough food for this type of workout?
2.) Any suggestions on improving the work out?