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Fasting Blood Sugar this morning + yesterday's food AND physical activity

Monday 27/3
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {276 Cal / 37.7g Carbs}
.................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home


Snack (11am): Banana {76 Cal / 17.2g Carbs}
................................15 km run [74 min 41 sec]
New PB by 10 seconds, very enjoyable running in the sunshine
I haven't done this route many times and this is the first time in warm conditions.

Lunch (12.30pm): Squash, coconut & chilli soup {61 Cal / 10.1g Carbs}
Tuna & avocado salad {341 Cal / 6.5g Carbs}
Pineapple, dragon fruit, yoghurt, pistachios {132 Cal / 12.2g Carbs}

BG (6pm) 4.0
Dinner (6pm): Linguine with caponata {487 Cal / 54.2g Carbs}
Strawberries, raspberries, yoghurt, pecans {137 Cal / 13.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1552
Carbs 158.2g
Protein 67.0g
Fat 63.2g (Sat Fat 10.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.1
Contour 5
B/ 2 boiled eggs, mixed nuts & seeds, blueberries, raspberries, almond milk, Benecol
S/ protein shake with almond milk
S/ cheddar
L/ chicken salad
S/ 2 cheese strings
D/ chicken breast with cheese & leek, tenderstem broccoli, endamme & mung bean fettuccine
S/ Brazil nuts, d/g
Pt
Warm up
Band aided pull ups
12,10,8
3x12 lat pull downs (increasing weight)
3x12 seated rows (increasing weight)
3x12 barbell strict shoulder press
3x12 bench press
3x12 tricep press
3x12 bicep curls
Stretch
Pm
20 minutes treadmill
5 minutes stretch
Steps 15,101
 
27/03/2023
Today's FBG: 6.0
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: mixed berries, Greek yoghurt, protein powder, PB
D: Breaded chicken steak, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese

Yesterday's Physical Activity
Steps: ~7,000

Workout:
  • 4 x 15 bench press (2 x 16 kilo bells)
  • 4 x 25 heavy stretch band seated rows
  • 4 x 20 shoulder press (2 x 16 kilo bells)
  • 4 x 12 triceps skull crushers (16 kilo bell)
  • 4 x 25 Hindu squats
  • 4 x crunches to failure
  • 4 x back hyperextensions to failure
 
AGC_68 said:
27/03/2023
Today's FBG: 6.0
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: mixed berries, Greek yoghurt, protein powder, PB
D: Breaded chicken steak, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese

Yesterday's Physical Activity
Steps: ~7,000

Workout:
  • 4 x 15 bench press (2 x 16 kilo bells)
  • 4 x 25 heavy stretch band seated rows
  • 4 x 20 shoulder press (2 x 16 kilo bells)
  • 4 x 12 triceps skull crushers (16 kilo bell)
  • 4 x 25 Hindu squats
  • 4 x crunches to failure
  • 4 x back hyperextensions to failure
Click to expand...
Great workout
 
Tuesday 28/3
FBG (05:30) 4.2

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.6g Carbs}
................................15 km run [75 min 22 sec]
Breakfast 2 (8am): Avocado toast, OJ {218 Cal / 19.6g Carbs}

(11am)..................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12.30pm): Tomato & lentil soup, toast & hummus {231 Cal / 29.8g Carbs}
Kiwi, dragon fruit, yoghurt, pistachios {138 Cal / 16.9g Carbs}

Dinner (6pm): Prawn squash & mango curry, rice {624 Cal / 52.1g Carbs}
Pear, blueberries, yoghurt, hazelnuts {126 Cal / 11.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1651
Carbs 173.6g
Protein 71.4g
Fat 65.3g (Sat Fat 11.8g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.3
Yesterday s food
B/ 3 scrambled eggs, mixed nuts & seeds, blueberries, raspberries, benecol
S/ alpro yogurt with collagen & dessicated coconut
L/ roast chicken salad, actimel
S/ cheddar
D/ chicken breast with cheese & leek, tenderstem broccoli, mungbean & endamme fettuccine, s/f jelly & cream
S/ cold roast chicken, Brazil nuts & cheese string
Exercise
Peleton
30 minutes endurance ride
5 minutes post ride stretch
Pm
10 minutes core & stretch
Steps 10,746
 
29/03/2023
Today's FBG: 5.3
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: mixed berries, Greek yoghurt, casein powder, PB
D: Tuna, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
AD: mixed berries, Greek yoghurt, casein powder, PB



Yesterday's Physical Activity
Steps: ~7,000

Workout:

4 times around bodyweight circuit below no rest or breaks until completed
  • Inverted body rows to failure
  • 50 decline press ups
  • 50 squats
finish with 4 times around the mini circuit below:
  • crunches to failure
  • back hyperextensions to failure
 
AGC_68 said:
It's been just over 2 years since the 1st post on here. Good progress, lost 20kg in weight, blood sugar levels now in non diabetic range, triglycerides way way lower, HDL good and all HDL ratios in the excellent range, BP excellent. Mobility improved, lost some strength but cardio and strength relative to body mass much improved, RHR 48, body composition looks like it did in my mid 20s, joint and tendon pain hugely diminished. Anyone who doesn't think diet and exercise wont; make a massive difference really needs to try it. Well worth the results. You don't need a gym membership and you soon get used to the diet change. Go for it.
Click to expand...


Inspiring thank you
 
Wednesday 29/3
FBG (05:30) Not measured today
Rest day, actually decorating for the rest of the week

..............................5 km walk
Breakfast (7.30 am): Bacon, egg, mushrooms, baked beans/ Toast, marmalade {485 Cal / 31.1g Carbs}

Lunch (12pm): Squash, coconut & chilli soup {65 Cal / 10.8g Carbs}
Chicken salad {324 Cal / 15.2g Carbs}
Mango, kiwi, yoghurt, pecans {134 Cal / 16.8g Carbs}

Dinner (6pm): Salmon, courgette mousseline sauce, celeriac mash, asparagus {505 Cal / 30.8g Carbs}
Plum, blackberries, yoghurt, walnuts {132 Cal / 12.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1687
Carbs 123.8g
Protein 100.0g
Fat 76.8g (Sat Fat 17.6g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.2
Contour 4.6
Yesterdays food
B/ 3 scrambled eggs, mixed nuts & seeds, blueberries, coconut milk, benecol
S/ protein shake with coconut milk
S/ roast chicken
L/ roast chicken salad, actimel
S/ cheddar
D/ salted peanuts, roast chicken
S/ cheese string, Brazil nuts
Exercise
2.1 mile indoor cycle
Warm up
3x12 barbell deadlifts (increasing weight)
3x10 barbell back squats
3x10 barbell hip thrusters (increasing weight)
3x10 (each leg) Bulgarian split squats
25 minutes core & stretch
Steps 13,081
Don’t know if b/s is lower than normal because I’m not feeling too well, or I’m not feeling well as b/s is lower than normal, had to reduce exercises & weight as lightheaded
 
Last edited:
DEBBIESCOTT said:
FBG
Libre 4.2
Contour 4.6
Yesterdays food
B/ 3 scrambled eggs, mixed nuts & seeds, blueberries, coconut milk, benecol
S/ protein shake with coconut milk
S/ roast chicken
L/ roast chicken salad, actimel
S/ cheddar
D/ salted peanuts, roast chicken
S/ cheese string, Brazil nuts
Exercise
2.1 mile indoor cycle
Warm up
3x12 barbell deadlifts (increasing weight)
3x10 barbell back squats
3x10 barbell hip thrusters (increasing weight)
3x10 (each leg) Bulgarian split squats
25 minutes core & stretch
Steps 13,081
Don’t know if b/s is lower than normal because I’m not feeling too well, or I’m not feeling well as b/s is lower than normal, had to reduce exercises & weight as lightheaded
Click to expand...
Still a good workout with good health benefits though mate. Hope you feel better today. I've got a bit of a virus at the moment .. I suspect that it's raising my blood glucose a bit. I kept my workout really light yesterday too.
 
30/03/2023
Today's FBG: 6.3
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: mixed berries, Greek yoghurt, casein powder, PB
D: Tuna, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
AD: mixed berries, Greek yoghurt, casein powder, PB



Yesterday's Physical Activity
Steps: ~7,000

Workout:

set timer for 20 mins and then repeat the below non stop with no breaks for the full 20 minutes
  • 10 gorilla rows (2 x 16 kg bells)
  • 10 alternating shoulder press (2 x 16 kg bells)
  • 10 suitcase deadlift (2 x 16 kg bells)
 
AGC_68 said:
Still a good workout with good health benefits though mate. Hope you feel better today. I've got a bit of a virus at the moment .. I suspect that it's raising my blood glucose a bit. I kept my workout really light yesterday too.
Click to expand...
You still managed a good workout, hope you’re feeling better soon
 
Fbg
Libre 4.6
Contour 4.8
B/ 3 scrambled eggs, mixed nuts & seeds, raspberries, blueberries, coconut milk, benecol
S/ fresh coconut, cheese string
L/ roast chicken salad
S/ roast chicken
D/ roast ham salad, salted peanuts
S/ casien with coconut milk, Brazil nuts, cheddar
Rest day
Steps 11,585
Didn’t get home from work until 7.30pm so no time to exercise
 
Thursday 30/3
FBG (05:30) 4.0

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {272 Cal / 38.3g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (11am): Tomato & lentil soup {102 Cal / 15.1g Carbs}
................................8 km run [not timed]

Lunch (12pm): Albacore tuna steak, salad {467 Cal / 4.1g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {129 Cal / 13.3g Carbs}

BG (6pm) 4.3
Dinner (6pm): Mafalda corta pasta, squash, yoghurt & chilli ragu {602 Cal / 63.6g Carbs}
Pear, blackberries, yoghurt, pecans {118 Cal / 12.6g Carbs}

Bubble dropped in for a glass of wine
Malbec (6oz) {150 Cal / 4.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1883
Carbs 158.1g
Protein 199.9g
Fat 69.8g (Sat Fat 15.3g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
31/03/2023
Today's FBG: 5.9
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: mixed berries, Greek yoghurt, casein powder, PB
D: Battered cod, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
AD: mixed berries, Greek yoghurt, casein powder, PB



Yesterday's Physical Activity
Steps: ~7,000

Workout:

  • Rest day
 
Friday 31/3
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 38.3g Carbs}
................................13.5 km run [not timed]
AGC-68 has mentioned doing exercises 'to failure', well running felt like that for me today. I was completely and utterly spent when I got home. Today I intended a half marathon but couldn't get remotely close to it. Most likely I hadn't eaten enough.
Breakfast 2 (8am): Avocado toast {263 Cal / 15.8g Carbs}

Snack (11am): Tomato & lentil soup {97 Cal / 13.7g Carbs}

Lunch (12pm): Aubergine tagine, couscous, cacik {383 Cal / 40.9g Carbs}
Tagine made by Bubble, we swapped last nights leftovers
Strawberries, raspberries, yoghurt, hazelnuts {137 Cal / 12.9g Carbs}

Dinner (6pm): Swordfish steak, fries, salad {619 Cal / 26.3g Carbs}
Apple crumble, ice cream {310 Cal / 35.5g Carbs}
Very hungry all day, feel good now though.

5 cups of coffee (4 of them decaf)

Calories 2122
Carbs 190.2g
Protein 93.1g
Fat 100.2g (Sat Fat 21.4g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
midnightrider2 said:
Friday 31/3
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 38.3g Carbs}
................................13.5 km run [not timed]
AGC-68 has mentioned doing exercises 'to failure', well running felt like that for me today. I was completely and utterly spent when I got home. Today I intended a half marathon but couldn't get remotely close to it. Most likely I hadn't eaten enough.
Breakfast 2 (8am): Avocado toast {263 Cal / 15.8g Carbs}

Snack (11am): Tomato & lentil soup {97 Cal / 13.7g Carbs}

Lunch (12pm): Aubergine tagine, couscous, cacik {383 Cal / 40.9g Carbs}
Tagine made by Bubble, we swapped last nights leftovers
Strawberries, raspberries, yoghurt, hazelnuts {137 Cal / 12.9g Carbs}

Dinner (6pm): Swordfish steak, fries, salad {619 Cal / 26.3g Carbs}
Apple crumble, ice cream {310 Cal / 35.5g Carbs}
Very hungry all day, feel good now though.

5 cups of coffee (4 of them decaf)

Calories 2122
Carbs 190.2g
Protein 93.1g
Fat 100.2g (Sat Fat 21.4g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
Click to expand...
I was amazed that you got in so much activity on the total calories you were consuming. Makes sense that you need a little more with all that running. Maybe up the protein a bit too for recovery? A lot of muscle damage from high volume and intense running. Fantastic physical activity as always @midnightrider2 !
 
01/04/2023
Today's FBG: 5.7
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: mixed berries, Greek yoghurt, casein powder, PB
D: Chicken, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, egg and cheese
AD: Millionaire shortbread (a very substantial amount of it!!)



Yesterday's Physical Activity
Steps: ~7,000

Workout:

5 times around the circuit below:
  • 10 seated rows (heavy stretch band)
  • 50 decline press ups
  • 50 squats
followed by 4 times around the circuit below:
  • 15 ab crunches
  • 15 lower back hyperextensions
 
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