Supertraining

I am a powerlifter like you and I am also 58 years old.  Therefore nutrition 
and over all health is a priority with me but so is being strong.  Several 
years ago Dr. Siff hooked me up with a lady who has since passed on that 
developed the basics of a nutrition program for me that fits me perfectly.  The 
first thing she had me do was purchase a good encyclopedia of food values and 
to start keeping a log of everything I ate.  This alone will help you track 
unnecessary calories.  Eventually through some trial and error we settled on a 
diet that was 50/30/20.
50% protein, 30% carbs, and 20% fat.  I am 5"9" and lift at either 181 or 198.  
My bodywt. dictates my caloric intake.  This diet would seem to be heavy on 
protein but it works for me and since you are diabetic it should be fine for 
you.

You need to cut calories by 500 per day once you see what amount you  are 
eating and adjust it where you are losing no more than one or two pounds per 
week.  Work on getting your body fat down and your weight will come down with 
it.  For a routine I recommend Westside for Skinny Bastards III.  No that is 
not a joke it is a legitimate routine that will work hand in hand with your 
diet.  All this takes iron discipline and that means basically lean meats, 
carbs from green vegetables and no junk food.  After you get your metabolism 
working right you can throw in a cheat day with your favorite treat once a week 
but do not go overboard.

On your off days from lifting do some cardio.  I prefer running and biking.  
Also I recommend something like palates or your favorite sport such as 
basketball, baseball, swimming, etc. to keep your athleticism and some dynamic 
stretching.  I like Magnificent Mobility CD for this.  No I am not a salesman 
for any of these people.  I am recommending only products that have worked for 
me.  I like to train with my son in MMA.  He and I both have an lifetime of 
martial arts so we fit right in with this but anything requiring some 
athleticism and having fun will do.  This should become a part of your life 
from here on.  Note I say a part of your life not your life.  There is a very 
big difference.

I'm not a Doctor, nutritionist, etc.  What I know I have learned through trial 
and error with the help of some far smarter people than me but I am like a 
sponge and I absorb everything I can to make myself better.  My longevity and 
accomplishments are the payoff as well as living well and healthy.  You can do 
this but it will not be easy.  For awhile you must concentrate most of your 
waking moments on nutrition and the discipline of training.  After awhile it 
becomes easier.  You are breaking an addiction so to speak to a way of life 
that is killing you.  It is really just that simple.  I wish you all the luck 
in the world and I hope you can find some of this helpful.

Don't worry about your strength.  After your metabolism adapts you will get 
stronger and you will look so much better.  I am an old man but I think you 
would be surprised to see me in person.  Like many life time athletes I do not 
look my age.  I also have abs even at 198 where I maintain 11-12% body fat.  I 
am not bragging here, believe me I am the most humble person you will ever 
meet.  I am just trying to tell you that the benefits of a program like this 
are so great that you will not even miss your old way of life and you will 
look, feel and be better for it.  And just to let you know I can eat a 1/2 
gallon of ice cream of any flavor more or less at one setting so I am every bit 
as bad an eater as you.

I think every one on this list would do whatever they can to help you because 
believe me that is what we all have in common.  We want you to succeed so 
please use anyone's help you can.  I've never asked for any advice from anyone 
on this list and not got a wealth of information.  You have come to the right 
place if you are serious about this but it is all up to you.

Eddie White
Blue Springs, Mo.