Question:
I was recently diagnosed with prediabetes after I had some blood work done. My A1C screening came in at 5.7%. Aside from obviously cutting out highly processed sugars, sweets, junk food, and whatnot, should I be altering my diet?
After about a month of letting my diet slip, I’m getting back on it and was planning on using your guidelines in “to be a beast” as a blueprint. Should I alter this at all considering my current condition, or just slowly lean out while I continue to lift?
Current Status:
Started training again 7 months ago after a 10 year hiatus. I’m a 5’10" male who is 35 years old. I weigh 210 pounds and am about 20% body fat according to the Navy method (for what that’s worth). My waist measurement is about 38 inches. Lipid panel showed cholesterol at 164 mg/dl, triglyceride 117 mg/dl, HDL 46 mg/dl, and LDL 95 mg/dl. Normal blood pressure. Family history of heart disease, no family history of diabetes (that I know of). Lost roughly 25 pounds and had a noticeable increase in muscle mass (gotta love getting newbie gains after previously being athletic at one time). Don’t drink anymore and never smoked.
5RM lifts are 410 deadlift, 315 squat, 250 bench, 185 press. Currently running a LP since I’m still getting results (even though the progress is more of a level and gradual climb instead of the exponential jump the first 6 weeks).
Brief History:
Was obese as a kid and into my early 20s. Lost a bunch of weight to enlist in the Army and became a “PT stud.” Later while in college I had a part time job at a gym and got introduced to barbell training from powerlifters and strongmen. Transitioned into putting my time into Jiu Jitsu and trained 6 days a week. Became lean and well conditioned when I started to compete. Started training less when I got a real job and put on a few pounds. Career started picking up and I trained even less. Bought a house, had a son, and went back to graduate school for the second time and completely stopped any physical activity. Got a promotion. Got really fat again. Started working out again and watching my diet in January.