Hello everyone!
As I wrote in my previous piece (read it here: https://www.rwijkgym.nl/jan-marc-molendijk-trainen-met-diabetes/Training with diabetes can bring some challenges, but nothing is insurmountable!
Month 2
I have since been to my “care team” at the LUMC to explain my goal and receive the right (medical) help. With dietitian Wesley and personal trainer Chafik, we have drawn up a nutrition plan that meets my kcal (kilocalorie) intake, protein, fat, and carbohydrate needs. The so-called macros. I can stick to this plan 7 days a week, and it is fully tailored to my training schedule, desired growth, my diabetes, and my celiac disease (gluten allergy).
To this end, I did a test with Wesley to calculate my resting calorie burn. This is useful to know if you want to maintain a calorie deficit to lose body fat percentage. At the time of measurement, my body fat percentage was 23%, so there is plenty of work to do!
Such a test looks as follows:
My training week schedule
In addition, I have of course started training at full intensity.
- Monday: upper body
- Tuesday: lower body
- Wednesday: upper body
- Thursday: rest day
- Friday: lower body
- Saturday: upper body
- Sunday: rest day
A split workout (lower body vs. upper body) allows me to focus on one part of my body and train it to its maximum potential. Additionally, it ensures there is sufficient recovery time between, for example, upper body workouts.
So in total, I have completed 45 training sessions and trained for approximately 70 hours (based on an average training session of 1.45 hours).
So far so good!
I'm really in the zone, seeing and feeling great progress, and looking forward to the upcoming period. Until the end of the year, I am in a bulking phase where I need to gain muscle mass while my body fat percentage should remain the same. We are aiming for maximum results, so I am sticking strictly to my diet plan and have even quit smoking (done it for 21 years) and alcohol. Anything for the gains!
Are there any downsides, then?
Absolutely. My sugar is really going haywire at the moment. Under the guidance of Wendela, my diabetes nurse, I am being “re-tuned” so that my sugar levels fall back within the normal range. My new lifestyle means that I essentially have to retest and readjust everything. This can cause some frustration and stress occasionally, but as mentioned, fortunately I am not doing this alone and my medical team is there to support me. My wife Levi is also my rock in this situation.
You can also follow my personal challenge on my social media.
Starting October 1st, I will also be sharing my adventure on social media. Primarily aimed at other young people with diabetes, but of course, you would also enjoy following me there 😉. On Instagram: No-Limit-Diabetics
For now, go get it! Keep training!
Regards,
Jan Marc Molendijk
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