As a 64 yr old Type II…Early this year a radio talk show host talked about being on vacation and found a book to read called “Younger next year”. Already a runner, he read and changed his exercise program and was impressed with the book. Includes 2 days a week of weights.
He recently said he purchased a case of the books to give to everyone for Christmas. I got the book, and am on my third read through, and can feel the changes in the past month. Diabetic friend go to Barnes & Noble today.
I second bigdawg011 in that it’s body fat percentage that you want to track, but as a “rule of thumb” the Public Health Service recommends a max weight of 205 lbs for your age/height. I’d be more conservative and expect that at single digit body fat, you’re more likely to come in around 185 lbs… but you won’t know until you get there.
Like others I would advise you to not focus on scale weight.
Instead get a body fat caliper test to see what your body fat percentage is. And then aim at reducing that. I would try to get a test once a month. The goal being to reduce fat and maintain your muscle mass as much as possible.
I do not know how your nutrition is.
I will say that I went from using recommendations of the Diabetes educators and the USDA food pyramid to the nutritional strategies of Dr. John Berardi (an author here at T-Nation) with the following results:
– I was able to discontinue injectable insulin and glucophage pill, strictly controlling blood sugar w exercise and diet alone
– I lost fat
In a nutshell it is:
– 5 or 6 small meals a day
– protein at every meal
– most carbs non-starchy/low glycemic index
– starchy carbs ONLY after workout
– plenty of good fats
A quick intro is Dr. Berardi’s book The Metabolism Advantage: An 8-Week Program to Rev Up Your Body’s Fat-Burning Machine—At Any Age
16.47, worth a million times more. Includes nutrition science. meal plan, recipes, and a workout plan.
You can also look for Dr. Berardi’s articles here at T-Nation. But the book puts it all together in an easy to understand way.