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Ravingrunner ~ Training and Diet Journal


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I have a really bad head cold so I’ve been a little easy on the exercise the last 4 days. The first 2 days I went ahead and ran but the last 2 days were just rest days. Hopefully by Monday I’ll be good. If not I’ll probably just suck it up and get back to training the best I can. I”ve picked up some sort of wicked virus going around. UGH!!! I’m running behind on my posting so like today’s Monday and I need to back track like 4 days to be caught up…

 

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I spent my down time working on my photography skills. Which honestly I think needs a lot of work. I’ve also been catching up on my studying which I’m a little behind on, not to mention I seriously need to start my Spanish studies.. cause that might come in handy next year when I’m tracing around Mexico. So far I’ve mastered two words and neither tells which bathroom I should go in. So yeah.. gotta work on that.

 

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Ok those are my last two runs.. Then I took two rest days.. and I didn’t track diet over the last four days but I am back to tracking that today. (Monday)

 

Since there’s not a lot to talk about training today let me catch ya’ll up on my vegan experience. You know it started so good! Like I was feeling better and I felt like athletic I was improving quickly.. things were going good. Till (as most people already know) I learned all the extra wheat and corn in my diet was causing some health problems. Because as I recently learned I have an allergy to them. (along with my son) Then I also began having problems with my blood sugar. Now I’ve never diabetic or even pre diabetic. But lately my blood sugars have been high enough that I could be considered pre diabetic if I don’t fix the problem. Now I’ve tried very hard to fix this while staying vegan and I have been unsuccessful. So I think I have no choice but to at the least add back egg whites (which I’ve been doing off and on anyway) but also some lean proteins. Like chicken. So starting Monday (today) I’m making diet changes again. I can’t help but wonder if my problems with my blood sugar rises are part of why I have been unable to lose weight and maybe part of why I’ve gained weight since going vegan. So I’m gonna give the diet changes 12 weeks. I plan to track my food as usual, also track my fasted blood sugar every morning and my weight.

 

I have to say tracking my weight is going to really hard. I’m not accustom to having weight problems. I normally can lose weight very easily. Before my back injury and the long list of problems I’ve had since that happen … I could lose weight very easy. I have the knowledge, the discipline and I train at least 5 days a week every week, sometime multiple times a day. So this is not something I should have an issue with. But clearly my body disagrees! I hate it, it’s embarrassing and frustrating. But I will eventually figure it out and lose the weight. Along with fixing the injury,, and the long list of subsequent problems that have a risen from that injury. It may take me a long time but I will do it. I’m kind a hard headed that way.

 

And feel free to let me know what ya’ll think about the pictures. Keep in mind the trip to Mexico will part of a school project.. we don’t have a lot of money for this expedition. We don’t have expensive cameras or expensive photshop programs. I use basic cameras and free photoshoping programs. I’m learning to do alot of the photo cropping and adjustments to my pics through my phone because I think on the expedition that is going to be the best and fastest way to keep up with photos and uploading/note taking w/pics.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PSX_20140618_081417_zpsrzdm09yj.jpg

 

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Tuesday, June 24,2014

 

Current Goals for a 12 week trial training cycle. *Week 1

 

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

Stats:

 

W 177.6

FBS 95 *improving fast

BP 115/75 P 59

RHR 59

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140624_075640_zpse5afm5lg.jpg

 

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Back Rehab – Active Iso Stretching Program 1 – each stretch is held for 5 to 10 seconds then reset and stretched again 10 times.

 

Single Leg pelvic tilt

Double leg pelvic tilt

Bent leg hamstring stretch

PSOAS

Quads

Glutes

Trunk lateral flexors

Staright leg hams

Hip adductors

HIp abductors

piriformis

trunk extensors

Thoracic Lumbar rotators

 

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Notes: I had about a 95% vegan diet today. I filled in the proteins some with egg whites and small amount of chicken. It was a completely corn, wheat and peanut free day. We are slowly learning how to manage the corn, wheat & peanut allergy thing.

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Wednesday, June 25, 2014 I over slept Wednesday and only got in a short run. I spent the rest of the day sitting on my ass studying. Which my back and muscles hate. It always makes me really tight and miserable for the next day. No goign to bother with diet stats for this day, but it was a good day. I would say about 98% vegan with moderate carbs. I had several vegan protein shakes.

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Thursday, June 26,2014

 

Current Goals for a 12 week trial training cycle. *Week 1

 

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140626_090327_zps5r7ezx1f.jpg

Notes: My morning run. A little rough today. I spent all day sitting yesterday, my back hates that. So today it’s very tight, it fells compressed and not really painful but def uncomfortable so running wasn’t easy today. Like I said anytime I spend the day sitting to much the next day sucks. Since I was so tight I did my back rehab/prehab stretches immediately following my run.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/_3_zpsxk0vokhz.jpg

 

 

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http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1403887704614_zpsi8l77hrw.jpg

 

Notes: I didn’t mean to under eat today, I just fell asleep before my last meal. I didn’t do a great job on my percentages either. I’ll try and improve that tomorrow. Plus I’ll make sure I don’t under eat tomorrow. Aside from that it was mostly a vegan day, I had egg whites though, and a kind bar.. which has nuts! Which I’m not suppose to eat but in my defense it was outside the house! My son was not around! We are still waiting to find out if his allergy is only to peanuts or if that will include tree nuts so for now we do not give him tree nuts. But for me I can eat tree nuts with out a problem, but until I find out if they are a problem for him I don’t allow them in the house. It was definitely a wheat, gluten and corn free day for us both. *No body tell my son I ate nuts cause he’ll be mad. lol*

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Current Goals for a 12 week trial training cycle. *Week 1

 

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

Notes: I didn’t do stats today but so far my diet changes are def working. I’m down 4 lbs in 5 days and my blood sugar levels have dropped significantly. They are back down to normal levels.

 

http://i846.photobucket.com/albums/ab28/koraraving/IMG_20140627_072655_zpsxwjqyomq.jpg

 

Notes: Still slow, but a much more comfortable run today. At least I have very nice an cool weather to run in today. The view wasn’t bad either.

 

http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1403881533415_zps3ncjojdo.jpg

Notes: Little mountain bike riding to go with my earlier run. No pain, I think Im ready to start building up my skills again. Well as soon as my ass adapts a little! It’s amazing how fast your butt de-conditions to sitting on a bike seat!

 

http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404074866169_zpsinx3ameg.jpg

 

Notes: I did under eat slightly today, but my percentages where really good and I’m not so short that it would be a huge problem as long as I balance things out over the next week. My food choices were really good, not as vegan as I would like but I’m still working on that. The lack of sleep is a problem.

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Current Goals for a 12 week trial training cycle. *Week 1

 

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

Today’s Stats; June 28, 2014

 

W 175 *down 5 lbs in 6 days

FBS 84

RHR 59

Recovery Training – Easy short workouts and increased calorie day. Plus lots of relaxed activities. I will follow my recovery day up with a full rest day.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140628_073227_zps0n2wuv6q.jpg

 

Notes:Short easy run today. Ignore the hear rates.. that shits wonky. I forgot to charge it.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/IMG_20140628_093126_zpsgj9wqvmu.jpg

 

Notes: Very easy bike ride today. Just spending some time getting comfortable on the bike again.

 

http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404075964091_zpsxqhxmrl6.jpg

 

Notes: Not my best diet day, ratios are off a bit. But also not a bad, especially considering I ate out twice! I spent my afternoon at Frontier City a theme park and lunch options were limited and then dinner out with friends. I better choices there but I drank alot of beer.. Dinner out was a vegan boca burger w/ onions, tomatoes and lettuce wrapped with fires. Not a bad option when eating out.

 

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Current Goals for a 12 week trial training cycle. *Day 1 Week 2

 

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

Today’s Stats; June 30, 2014

 

W 174 *down 6 lbs in 7 days (this is actually yesterday’s stats cause I didn’t weigh in today)

FBS 79

Notes: Losing 6 lbs is a great way to end my week! I also just feel so much better! I think we’ve finally found all the answers to my medical problems, and the right combination of training for coming out of back rehabilitation. I will be continuing with back rehab exercises & stretches but it’s more considered prehab now.

 

Obviously diet is key factor here. Identifying the wheat, corn & peanut allergy seams to have been a big factor in my health and weight. My allergy test is indicate that my allergy to these foods really isn’t that high. But since eliminating them from my diet I just feel so much better! I have more energy, I don’t have stomachaches or itchy eyes anymore. Lots of improvements in a short period of time. Also the change to a lower carb diet has helped immensely! Like my blood sugars corrected themselves really fast when I uped my protein. I’m actually eating more calories now with the diet changes and losing weight then I was eating on the previous diet and gaining weight. This may mean I just can’t do a vegan diet. It might not be the best diet for my health and genetics but I’m still going to strive toward it. I do think the more plant based my diet the better.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404131494765_zps5098216a.jpg

 

Notes: Omg it did not feel 75 out there today. It seamed so much hotter even with that crazy ass wind. I worked hard for todays pace.. a little to hard. I think I may have went into this run a little dehydrated or maybe it was having to run 24 an up mph winds or maybe it’s just that I only slept 4 hours last night.. or a combination of all!! I enjoyed the run and as far as my back goes it was all good.. but I felt like I worked hard on this lame pace today. I really hope to pick that pace up soon cause those numbers are driving me nuts!!!

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404144401011_zpsru0qeo2m.jpg

 

Notes: I know I didn’t log my weightlifting last week but I did lift I just felt it was unproductive. This is a new routine and I like it much better. It moves me through my weight lifting fast and it’s all one muscle group so I feel I can handle that a bit better right now. It’s a four day a week lifting plan and I’ll add the whole routine in separate post later.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404149184237_zpsdzylc3an.jpg

 

Notes: Pilates was difficult but I feel like the muscles are actually working the way they are suppose to so that’s a good thing. Like with my back injury in the past I felt like the muscles weren’t working in sync. Movements were jarring, or off balance, ect.. just very ineffectively working. Today I felt like the muscles were all connected and moving in sync. Good sign I think.

 

Also I’m working through these exercise very slowly, very focused and I try to pause at hold a few seconds on each lift.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20June%20instatracking/PhotoGrid_1404221644107_zpsahwvrpql.jpg

 

Notes: I’m not quite hitting my goal percentages on fat but the other two are good, and i’ll keep working toward that. I will also start working on occasionally post my food lists for the day. I just haven’t had time this week. My food choices today were corn, wheat and peanut free but def not as close to vegan as I would like. Lots of low carb veggies though.

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Current Goals for a 12 week trial training cycle. *Week 2 Day 2

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/20140701_205902_1_zpslzkeoiny.jpg

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/IMG_20140701_074225_zpsv0rnkz5e.jpg

 

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/IMG_20140701_112656_zpsuec1v7f8.jpg

 

a few picks from last nights storms..

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/20140701_204259_1_zpsawir4ddq.jpg

 

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/20140701_203827_1_zpssbju6ayz.jpg

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/PSX_20140702_073946_zpsyloy42py.jpg

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My last 2 runs... I'm preparing to go on trip this week so limited posts.. I have a lot of work and prep to do before I go. Mean less time for things like this!

 

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Current Goals for a 12 week trial training cycle. *Week 3 Day 1

 

My current focus: Changes I’m making for the next 12 weeks.

 

Nutrition Plan:

 

Calorie deficit cycling 500 to 1,500 calorie deficient a day.

My calorie breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.

Limit to 3 meals a day, avoid between meal eating

Training Goals:

 

For running the focus is to increase endurance, and slowly improve pace.

For strength training it’s to continue improving back strength and pelvic stability.

Continue with back prehab/rehab for flexibility & stability.

So starting week 3 – Since making the diet changes I’ve lost 8 lbs in the last 2 weeks. My blood sugar levels have stabilized and are averaging about 80 fasted. Changing to strictly 3 meals a day and upping my protein intake has really made a big difference. Of coarse eliminating wheat, corn and peanuts has probably gone a long way toward helping my weight, health and recovery problems to. It’s still hard for me to believe it could take me till I’m 40 to learn I’m allergic to all those things! If my son hadn’t start to developed the same allergies so severely I doubt I ever would have known. I only got tested because we share some of the same symptoms. Only his are sever and mine are minor. Still I have to assume eliminating foods from my diet that I’m allergic to have to have a positive impact. Oh and I haven’t had my thyroid levels rechecked yet cause it’s just to soon but I’m sure it’s improving. My moods are more even, I’m having those huge or excessive energy dips anymore. More energy stays pretty level through out the day. It’s kinda of amazing what a few little changes can do.

 

I’m preparing this week to go to Washington DC, I’m leaving Saturday. So I spent today mostly studying & reading. I in the middle of a class and I wanted to go ahead and get the next few weeks worth of work done and out of the way. So I don’t have to worry about it on the trip. So today was pretty sedentary.

 

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/PhotoGrid_1404734672606_zps5ymiuc8g.jpg

 

Notes: Today’s run. I cut it a little short because I stepped wrong or something and my knee partially locked.. So I limped out the mile and half it took to short cut home. Im actually learning to correct this fairly easily by stretching and moving the knee caps but not something I can do quickly .. it takes about a 20 minutes of stretches and a few other things.

 

http://i846.photobucket.com/albums/ab28/koraraving/A%20July%20Instatracking/PhotoGrid_1404752554984_zpsgtnchgo2.jpg

 

http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404742957037_zpscj88r9x0.jpg

http://ravingrunner.com/2014/03/22/my-rehab-routine-for-chondromalacia-patella/

 

I’m probably going to go ahead and work this all week. It helps. The more time that goes by the less problems I have with my knee but whenever I do start to have even a minor issue I fall back to the rehab stretches and exercises. They help alot.

 

http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404830092670_zpsa5t4b5wy.jpg

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Notes: I mixed my back rehab with my lifting today. They fit together. Below is a list of the stretches I did which aren’t listed above.

 

Stretch 2: Active Isolated Stretching – Shoulders and Neck

 

Shoulder circumduction

Pectoralis Majors

Anterior Deltoids

Shoulder Internal Rotators

Shoulder External Rotators

Rotator cuff 2 trapezius

Forward Elevators of the shoulder

Side Elevators of the shoulder

Neck Extensors

Neck Lateral Flexors

 

http://i846.photobucket.com/albums/ab28/koraraving/PhotoGrid_1404742957037_zpscj88r9x0.jpg

http://ravingrunner.com/2014/03/22/my-r ... a-patella/

 

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Gone on research assignment!

 

Be back soon... ok I've been preparing for a trip to Washington. I'm going on a research assignment. I want have the time to maintain 2 training journals so I'm going to half to put this one on hold while I'm traveling. As soon as I return I will pick it back up!

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  • 2 years later...

A fat-rich energy-dense diet is an important cause of insulin resistance. Stimulation of fat turnover in muscle cells during dietary fat challenge may contribute to maintenance of insulin sensitivity. Exercise in the fasted state markedly stimulates energy provision via fat oxidation. Therefore, we investigated whether exercise training in the fasted state is more potent than exercise in the fed state to rescue whole-body glucose tolerance and insulin sensitivity during a period of hyper-caloric fat-rich diet.

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