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

[AGC_68]

Tuesday 30/1
FBG (05:30) 4.5 [poor nights sleep]
Rowing week

Breakfast (5.30pm): Porridge (almond milk), Nectarine, raspberries, pecans (277 Cal / 37.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {70 Cal / 15.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................3 km jog home

Lunch (12pm): Celeriac & apple soup, avocado toast {246 Cal / 22.0g Carbs}
Pear, blackberries, yoghurt, walnuts {132 Cal / 12.4g Carbs}

BG (6pm) 4.2
Dinner (6pm): Saltfish & ackee, rice & peas, fried plantain {630 Cal / 45.7g Carbs}
Pineapple flambed in rum, ice cream {237 Cal / 24.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1633
Carbs 165.2g
Protein 63.5g
Fat 70.5g (Sat Fat 10.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask

16 sprints today!! Fantastic!

 

[DEBBIESCOTT]

Fbg
Libre 4.7
Yesterdays food
B/ scrambled eggs, overnight oats, benecol
S/ cheese string (straight after gym)
S/ protein shake with almond milk
L/ chicken traybake
S/ 1/2 protein bar
D/ salmon steak (baked with lemon & butter) basmati rice, quinoa, sunflower & pumpkin seeds
S/ cold roast beef, almonds & d/g
Exercise
10 minutes treadmill walk
3x12 barbell hip thrusters
3x12 leg press
3x10 leg curls
3x12 chest press
3x12 incline chest press
1x8 cross over press
3x16 pullovers (still torturous)
3x12 shoulder press
5 minutes treadmill walk
After work
Peleton
20 minutes recovery ride
5 minutes post ride stretch
Strps 10,886
Mfp
1,758 caloried
Carbs 64g
Fat 101g
Protein 140g

 

[AGC_68]

FBG: 5.6​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder
L: Huel, chocolate Black edition, protein powder
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Chicken melt sandwich
Late nibbles: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Everything with 16kg kettlebell

10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length

Stretch

 

[DEBBIESCOTT]

FBG: 5.6​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder
L: Huel, chocolate Black edition, protein powder
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Chicken melt sandwich
Late nibbles: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Everything with 16kg kettlebell

10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 deficit push ups
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length

Stretch

Great FBG & workout

 

[midnightrider2]

Wednesday 31/1
FBG (05:30) Not measured today
Rowing week
Rest day

Breakfast (7.30pm): Smoked mackerel, rhubarb compote, melba toast (377 Cal / 15.6g Carbs}

Lunch (12pm): Aloo gobi [leftovers], fennel seed paratha {307 Cal / 32.0g Carbs}
Mango, kiwi, yoghurt, pistachios {127 Cal / 17.9g Carbs}

Dinner (6pm): Thai green curry (king prawn & peanut), jasmine rice {464 Cal / 53.5g Carbs}
Plum, blackberries, yoghurt, walnuts {130 Cal / 11.6g Carbs}

Friend dropped in for wine & cheese
(8-9pm): Camembert, Roquefort, Chaource / Malbec (2 glasses) {341 Cal / 7.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1787
Carbs 144.9g
Protein 79.9g
Fat 68.8g (Sat Fat 19.1g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just as

 

[AGC_68]

FBG: 5.3​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder
L: Chicken melt sandwich
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder
Late nibbles: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

2 x 100 air squats
2 x 50 air squats
4 x deficit decline diamond push ups to failure
4 x chin ups to failure
4 x shoulder press to failure (2 x 16kg kettlebells)

 

[midnightrider2]

Thursday 1/2
FBG (05:30) 4.0
Rowing week

Breakfast (5.30pm): Porridge (almond milk), plum, blueberries, walnuts (289 Cal / 38.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {72 Cal / 16.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Scrambled eggs, avocado toast {546 Cal / 24.9g Carbs}
Pear, blackberries, yoghurt, hazelnuts {133 Cal / 14.1g Carbs}

Dinner (6pm): Tuna steak, sweet potato fries, salad {628 Cal / 42.3g Carbs}
Pineapple, mango, yoghurt, pistachios {123 Cal / 16.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1833
Carbs 159.3g
Protein 83.8g
Fat 84.8g (Sat Fat 17.1g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 4.8
Yesterdays food
B/ overnight oats, benecol, scrambled eggs
S/ marmite rice cake & cottage cheese
L/salmon fillet, quinoa with sunflower & pumpkin seeds, cherry tomatoes, cucumber, walnuts
D/ chicken traybake
S/ cheese string, Brazil nuts
Rest day
Steps 8,399

 

[AGC_68]

FBG: 5.3​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder
L: Chicken melt sandwich
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder
Late nibbles: 2 eggs and battered haddock

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Rest day

 

[Lainie71]

FBG 6.5
45 mins spin bike (9 miles in total)
10 mins weights
15 press ups
20 bicep curls
20 Russian twists
20 heel raised squats with weight plate10kg
10 mins yoga
FOOD
Breakfast - Mug of tea, x2 Ryvita with peanut butter
Lunch - Cajun chicken lime and salad
Dinner - Bacon avocado salad
Snacks - Cucumber, home made humous dip
Drinks sparkling water, decaff tea and herbal/green tea

 

[DEBBIESCOTT]

Libre 5
Yesterdays food
B/ scrambled eggs, overnight oats, benecol
S/ walnuts (straight after gym)
S/ protein shake with almond milk
L/ slice wholemeal toast, cheddar, ham
S/ celery & hummus
D/ chicken traybake
S/cold roast beef, d/g, Brazil muts
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x12 hack squat
3x12 seated row
Lat pull downs
2x12 wide bar
2x12 medium bar
2x12 narrow bar
3x12 trice dips
3x12 (each side) oblique & spinal rotations
10 minutes treadmill walk
Pm
15 minutes stretch
Steps 9,110

 

[midnightrider2]

Friday 2/2
FBG (05:30) Not measured today
Rowing week

Breakfast (5.30am): Porridge (almond milk), nectarine, raspberries, pecans (272 Cal / 37.7g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7 am): Garlic mushrooms, toast, OJ (257 Cal / 24.9g Carbs}

(11am)...................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................3 km jog home
Set out to jog 5 km home but had to walk the last 2km, nothing left in the legs at all.
Two days rest now, looking forward to that.

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.1g Carbs}
Caramelized garlic tart [leftovers], salad {334 Cal / 19.8g Carbs}
Pineapple, kiwi, yoghurt, pistachios {138 Cal / 15.8g Carbs}

BG (6pm) 4.4
Dinner (6pm): Casarecce with cauliflower & chilli {415 Cal / 57.1g Carbs}
Rhubarb crumble, ice cream {326 Cal / 31.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1840
Carbs 202.2g
Protein 60.6g
Fat 81.2g (Sat Fat 25.3g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[AGC_68]

FBG: 5.5​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Huel, chocolate Black edition, protein powder, nuts
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Chicken melt sandwich
Late nibbles: Greek yog, protein powder, berries, PB, dark choc, 2 large oranges

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Everything with 16kg kettlebell

10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length

 

[DEBBIESCOTT]

FBG: 5.5​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Huel, chocolate Black edition, protein powder, nuts
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Chicken melt sandwich
Late nibbles: Greek yog, protein powder, berries, PB, dark choc, 2 large oranges

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Everything with 16kg kettlebell

10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
10 slow deficit push ups
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
20 single arm rows (10 each side)
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length
10 swings L 10 swings R
10 squats with 16 kg kettlebell held out at arms length

Great workout

 

[DEBBIESCOTT]

FBG
Libre 4.6
Yesterdays food
B/ scrambled eggs, overnight oats, beneccol
S/ cheddar, walnuts
L/ roast beef deli salad
D/ egg, bacon, avocado
S/ cheese string, Brazil nuts
Exercise
Peleton
10 minutes cool down ride
5 mint post ride stretch

 

[AGC_68]

FBG
Libre 4.6
Yesterdays food
B/ scrambled eggs, overnight oats, beneccol
S/ cheddar, walnuts
L/ roast beef deli salad
D/ egg, bacon, avocado
S/ cheese string, Brazil nuts
Exercise
Peleton
10 minutes cool down ride
5 mint post ride stretch

Great FBGs again
Looks like it's all under control again eh?
You must be so relieved

 

[DEBBIESCOTT]

Great FBGs again
Looks like it's all under control again eh?
You must be so relieved

Really relieved, still coughing though & no appointments at gp’s

 

[AGC_68]

So happy to hear it
Just be done lung damage there they'll take a bit of time to recover from, but sounds like you're recovering .. great news!

 

[DEBBIESCOTT]

Libre 4.7
Yesterdays food
B/ protein shake, marmite rice cake & peanut butter
S/ cheese string, Brazil nuts (on spin bike)
S/ cappuccino, eggs, bacon, mushrooms, sausage, baked beans, tomato, slice wholemeal toast (breakfast out with friends after spin)
L/ cold roast beef, pear, d/g, salt & vinegar peanuts
D/ cheese & tomato omelette
S/ cheese string
Exercise
45 minutes circuits
45 minutes burnout spin (13.5 miles)

 

[AGC_68]

FBG: 5.5​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Huel, chocolate Black edition, protein powder, nuts
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Chicken melt sandwich
Late nibbles: Greek yog, protein powder, berries, PB, dark choc, 2 large oranges

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

1 set of 400 air squats
3 sets of deficit decline push ups to failure -done slowly with 10 sec pauses at bottom
3 sets of inverted body rows to failure -done slowly with 10 sec pauses at top