Monday, January 20, 2020

My Routine: Diet, Medication, & Excercise

Updated 1/21/20

Since most of my experiments will be about the effect of modifying my diet, medication, or exercise, I thought it'd be useful to document my baseline routine.
  • Diet:
    • Strategy: 
      • Ultra low-carb (<15 g/day) for easier glucose management
      • High protein (120 g/day, 1.6 g/kg bodyweight)
      • Same meal every day for breakfast and lunch (makes medication tuning easier)
      • Consistent meat and vegetable quantities for dinner (couldn't tolerate 3 identical meals/day, too boring) 
    • Breakfast:
      • 1 serving Ketochow with 2 tbsp. butter.
      • 3 oat-fiber protein muffins
      • 406 calories, 44 g protein, 5.7 g net carb.
    • Lunch:
      • 1 serving Ketochow with 2 tbsp. butter.
      • 3 oat-fiber protein muffins
      • 406 calories, 44 g protein, 5.7 g net carb.
    • Dinner:
      • 300 g meat
      • 150 g low-carb vegetable (spinach, okra, broccoli, cauliflower, green beans)
      • Note: this is the meal I "cheat" on most often. I have a few favorite recipes for which I've calibrated insulin doses and will go out to eat once in a while. 
    • Snacks: 
      • I try to limit this as much as possible (1-2 times/wk) and to offset with additional exercise.  
      • Homemade low-carb ice-cream, cookies, biscuits, etc.
      • Pork rinds
      • High cocoa chocolate (85%)
  • Medication:
    • Strategy: Keep blood sugar as steady as possible (80-90 mg/dL) with a combination of fast- and regular-acting insulin plus a small amount of slow-acting basal insulin to reduce strain on my remaining beta cells.
    • Oral: Metformin (Glucophage brand), extended release, 2x1000 mg (upon waking up and before bed)
    • Insulin:
      • All dilutions are 3:1 (25% insulin)
      • Waking up: 0.5 units Tresiba (slow-acting), 1.5 units diluted Novolog (fast-acting, to off-set the dawn phenomenon)
      • Breakfast: 7 units diluted Novolog
      • Lunch: 4 units diluted Novolog
      • Dinner: 8 units diluted Humalog
      • Before bed: 0.5 units Tresiba (long-acting)
      • Adjustments: 1 unit diluted Humalog for each additional gram of carbohydrate or 56 grams of protein above my normal meal.
  • Exercise:
    • Total time: 7 h/wk, but the martial-arts classes are fun.
    • Strength-training: 
      • 2 days/wk, 30 min. bodyweight upper-body and core
      • 2 days/wk, 30 min. dumbbell upper-body and core
      • 4 days/wk 15 min. stationary bike set at high resistance
    • Cardio:
      • 2 days/wk, 1 h mixed-martial arts (high intensity)
      • 2 days/wk, 1 h kung-fu (low intensity)
      • 4 days/wk 15 min. stationary bike set at high resistance (same as under strength-training)
- QD

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