Drinks for the day and why Ill be fat if something does not change
I have followed my plan to log my beverage intake:
3 sodas 450 cal 123g sugar
3 water glasses 0 cal 0 sugar
2 milk 300 cal 20 g sugar
1 coffee/milk 180 cal 13g sugar
Totals: 930 cal 156 sugar
Ok well looks like I am going to get super fat if I continue this course. 30% of my diet is in drinks. Most of the calories are sugar, so my blood glucose will be higher then it should be thru out the day. Let me explain what happens when you have a high volume of glucose in the blood stream all the time
When you drink soda (eat sugar), the presence of glucose, in the intestine stimulates the pancreas to secrete a hormone called insulin. Insulin acts on many cells in your body, especially those in the liver, muscle and fat tissue. Insulin tells the cells to do the following:
Absorb glucose
Stop breaking down: glucose glycogen into glucose
Start building: glycogen from glucose fats (triglycerides) from glycerol
Ok look at the list about see what happens, stop breaking down glucose. Stop Converting glycogen into glucose. Your body has now stopped using its internal energy stores. Start making FAT by making glycogen from glucose take the glycerol and make FAT. So if we want to lose fat lets keep the insulin out of the body as much as possible. This will help our body to continue using the internal stores for energy.
I will be researching some tricks and explaining why we can eat more carbs and or sugars after we work out.
Next steps:
I will be finishing my glucose testing and getting all my baselines for the coming next 6 - 121 months fitness challenge. Here is what I need to still find out.
1.) what foods to eat and what to avoid to keep blood sugar levels steady. The higher the spikes the more fat I would tend to produce.
2.) Design out my first 3 weeks workouts based on my initial 1 rep maxs
3.) Design my eating plan for the next three weeks.
4.) Write out my Goals
a.) 3 week
b.) 18 week = 1 workout cycle
c.) 6 month
d.) 1 Year
5.) Test supplements out on the market and figure out what works. See if the old still works and see what is new.
Blood glucose and Soda
Ok today I am checking my blood glucose against some of the drinks I have daily.
Waking blood Glucose measurement: 93
Soda - Pepsi
cal 150 ; 41 g of sugar
15 min -- 110
30 min -- 143
60 min -- 137
90 min -- 87
120 min -- 104
Well there are the numbers for my blood sugar. I have a swing of 56 points. For best health and fat loss we would want to limit our blood glucose swings. The more glucose and insulin in the body the easier it is to make fat from unused calories. The best time to have any sugar or high glucose meal or drink is right after working out. Your body needs a fast replacement for burned blood sugar. I will do more tests on blood sugar and other drinks and meals. I will also run a test against a Pepsi right after working out to see if we get a faster usage of blood sugar maybe it will take less then 120 min to go back to about normal levels.
If you have any suggestions for other things to test let me know i can try them.
Drinking -- What to drink
My first step in nutrition is what I drink on a daily basis. I will take 2 days and log everything that I drink and see how many calories I am drinking. It is also very important to drink 6-8 glasses of water per day. I know that I miss that but the log will help me with actuals and not guesses.
When you consider that soft drinks have 150 calories on average per can you can chew up some daily calories. The other problem is they do not fill you up. I have never drank a cola and said wow I am full. I am not sure if diet is much better for you but they have less calories.
I am going to do a self administrated glucose test on diet vs non- diet test. This will give me an idea how sodas effect my blood sugar. The steadier the blood glucose the better you can lose weight, keep energy level constant and no sugar crashes. This will at least be interesting other then having to stab myself 20 times with a thin needle. If I was a diabetic I would do anything to get my body back into the normal zone if that is possible. Pre diabetic should really take note to how sugar effects them before they become diabetic.
Ill go buy the supplies tonight..
Starting Point
The first thing that I need to do is get my base information:
Weight:195
Height:5'8"
Body Fat: 36%
FIN:
VoMax: 36.65
Bench Max: 210
Leg Press Max:380
Most these basics are easy to understand.
BODY FAT: can be figured out multiple ways the most accesssible is with skin calipers.
FIN: is skin fold measurements taken from 4 parts of the body. Reduce your FIN number and you are losing Fat.
VOMAX: measures your overall Fitness (cardio).
BENCH MAX: this is your base test for upper body strength . This number help guide the rest of your upper body exercises.
LEG PRESS MAX: this is your base test for lower body strength. This number guides the rest of the lower body exercises.
I will go today and test these at the gym. I have a pdf of the process to get the Bench Max and the Leg Press max.
Welcome
I would like to welcome all new visitors and encourage them to post and ask general fitness questions. I will be covering all the basics of getting into shape. With all the information out there I am hoping to lend a hand thru the confusion.
Fitness tips you can use with diet suggestions and supplement recommendations.
Topics to cover:
-muscle fitness
-health sports supplements
-bodybuilding workouts
-fat loss
-creatine information
-whey protein facts
-muscle mass
-diabeties
-glucose control
-many other supplments
