I second FHS. I am a real fan of the program “Starting Strength.” It is progressive program, squat, bench press, deadlift, overhead press and clean. You do it three times a week. The challenge is of course eating. In Starting Strength you are recommended to drink a Gallon Of Milk A Day (GOMAD). That may not be the best for your blood sugar control, but there are some general principles that help. First, get lots of protein, 1-1.5g of protein per lb of bodyweight. Second, eat to support your training. Have a protein shake before working out and specifically have a protein and carb meal after working out with a proper bolus. I found weight lifting had a marked effect on my blood sugar and insulin sensitivity. In addition to the book “Starting Strength,” the book “The Diabetic Athletes Handbook” can really help with insulin and nutrition to support your program.
And while you might gain muscle and lose fat initially when you start training, you will shortly find that the only way you can keep gaining muscle mass is by eating a surplus and accepting some fat gain. Should you want, when you have gained some significant muscle, you can diet and become leaner.
ps. Six months after my diagnosis, I was like you 5’11" and 170lbs, but I was basically skinny fat. Today after training for some years, I am 205 lbs but with a smaller waist than when I weighed 170 and obviously having more muscle mass.
