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

Friday 03/10
FBG (5.30 am) 4.2

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {308 Cal / 41.7g Carbs}#
..................................7km jog
Breakfast 2 (7am): Mackerel in tomato sauce on toast {339 Cal / 18.8g Carbs}

(11am).......................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Chicken & mushroom soup {88 Cal / 4.3g Carbs}
Prawn & avocado salad {292 Cal / 6.9g Carbs}
Pear, blackberries, yoghurt, pistachios {151 Cal / 11.0g Carbs}

Dinner (6pm): Jackfruit & pumpkin curry, jasmine rice {516 Cal / 49.1g Carbs}
Apple crumble, vanilla ice cream {301 Cal / 37.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2037
Carbs 176.1g
Protein 94.8g
Fat 98.7g (Sat Fat 21.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday FBG
Libre 4.5
Contour 4.4
B/3 scrambled eggs with Parmesan, benecol
L/Greek yogurt with keto granola & blueberries, latte & collagen
S/Apple & cheddar
D/italian chicken & green vegetable medley
Exercise
Before work
60 minutes putting log delivery away
At work
2 mile walk
Lunchtime
1700m swim
 
Friday FBG
Libre 4.8
Thursdays food
B/cheese frittata, benecol
S/protein shake with almond milk, 2 slices cinnamon & raisin toast & butter
L/homemade bolognaise
D/2 pork sausages, & roasted vegetables
Exercise
10 minutes row
3x12 barbell hip thrusters
3x12 hack squats
3x13 back extensions
3x13 leg extensions
3x12 leg curls
3x12 inner abductors
3x12 outer abductors
3x12 barbell bench press
3x13 lat pulldowns
3x12 seated row
Pm
Peleton
30 minutes endurance ride
5 minutes post ride stretch
 
Saturday 04/10
FBG (5.30 am) Not measured today

Breakfast (7.30am): Bacon, mushrooms, tomatoes, baked beans, grapefruit juice {355 Cal / 21.4g Carbs}
Toasted sourdough, bullace jam {122 Cal / 20.7g Carbs}

Lunch (12pm): Pumpkin & sage soup {76 Cal / 11.9g Carbs}
Tuna & avocado salad {318 Cal / 6.7g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {131 Cal / 12.8g Carbs}

BG (6pm) 3.9
Dinner (6pm): Salmon fillet, new potatoes, green beans, asparagus {482 Cal / 33.5g Carbs}
Pear, blueberries, yoghurt, pecans {172 Cal / 17.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1698
Carbs 130.5g
Protein 104.0g
Fat 73.1g (Sat Fat 14.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Yesterdays food
B/poached eggs on toast, benecol
S/protein shake with almond milk
L/italian chicken & green vegetable medley, Lindt 70% ball
D/Greek yogurt with keto granola & berries
S/warm milk & collagen
Exercise
10 minutes indoor row
60 minutes upper body stre training
10 minutes treadmill walk
 
Sunday 05/10
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), blackberries, blackcurrants, walnuts {317 Cal / 42.2g Carbs}
..................................15 km run (#18) {78 min 48 sec} PB by 60 sec, felt great.
Breakfast 2 (8am): Avocado toast/ Nectarine {243 Cal / 20.7g Carbs}

Lunch (12pm): Ploughman's lunch {503 Cal / 46.1g Carbs}
Figs, Greek yoghurt, pistachios {180 Cal / 17.6g Carbs}

Dinner (6pm): Guinea fowl, roast potatoes & parsnips, carrots, swede, cabbage {570 Cal / 44.6g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {132 Cal / 10.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1987
Carbs 188.1g
Protein 83.0g
Fat 82.5g (Sat Fat 19.8g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.3
B/eggs, bacon, mushrooms, hp sauce, benecol
L/rump steak, small sweet potato, piccolo tomatoes & corn on the cob & buttet
D/heylo ham & tomato sub
S/warm almond milk, collagen & salted peanuts
Rest day
 
Monday 06/10
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), blackberries, blackcurrants, walnuts {304 Cal / 40.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (10.30am): Flapjack {213 Cal / 24.3g Carbs}

Lunch (12pm): Chicken tikka, pickles, salad, paratha {469 Cal / 42.2g Carbs}
Strawberries, blueberries, yoghurt, hazelnuts {133 Cal / 12.9g Carbs}

Dinner (6pm): Pasta fazool {533 Cal / 54.5g Carbs}
Malaga ice cream {229 Cal / 23.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1923
Carbs 204.3g
Protein 86.7g
Fat 77.0g (Sat Fat 23.3g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Yesterdays food
B/cheese & chorizo muffins, benecol
S/latte, collagen & walnuts
L/greek yogurt, keto granola & blueberries
D/homemade shepherds pie with cauliflower cheese topping, medley green vege & bisto
Exercise
3.5 mile walk
 
Tuesday 07/10
FBG (5.30 am) 4.4

Breakfast (5.30am): Porridge (almond milk), strawberries, raspberries, pecans {311 Cal / 41.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (10.30am): Toast with peanut butter & mashed banana {288 Cal / 27.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Mixed bean & lentil soup {308 Cal / 40.3g Carbs}
Pear, blackberries, yoghurt, hazelnuts {139 Cal / 11.7g Carbs}

BG (6pm) 3.9
Dinner (6pm): Salmon & prawn fishcakes, fries, baked beans {542 Cal / 50.1g Carbs}
Figs, Greek yoghurt, walnuts {175 Cal / 19.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1805
Carbs 197.3g
Protein 76.9g
Fat 69.1g (Sat Fat 10.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG 6.7
Yesterdays exercise
40 minute spin bike
15 mins weights
10 mins of jump rope
5 mins stretches
Food
B - Small portion of pumpkin seeds, avocado
L - 2 Boiled eggs. Shirataki noodles with dice chicken, salted green beans, mushrooms and a splash of soy sauce.
D - Skipped
Snacks
Small portion of walnuts, salami, olives
Drinks
Green Tea
Mint tea
3 Cups of decaf tea
Cup of warm unsweetened almond milk
 
Wednesday 08/10
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Bacon & eggs, mushrooms, tomatoes, grapefruit juice {405 Cal / 14.6g Carbs}

Lunch (12pm): Mixed bean & lentil soup {107 Cal / 15.6g Carbs}
Prawn & avocado salad {266 Cal / 5.6g Carbs}
Plum, blackberries, yoghurt, walnuts {146 Cal / 14.7g Carbs}

Dinner (6pm): Spaghetti with venison meatballs & fennel ragu {554 Cal / 45.8g Carbs}
Cantaloupe, strawberries, yoghurt, pecans {136 Cal / 11.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1656
Carbs 114.6g
Protein 116.6g
Fat 75.3g (Sat Fat 15.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday fbg
Libre 5.4
Tuesday food
B/3 scrambled eggs with Parmesan benecol
S/protein shake with almond milk, slice cinnamon & raisin toast & butter
S/latte, collagen & walnuts
L/greek yo, blueberries & keto granola
D/pork steaks & green vegetable medley bisto
Exercise
20 minutes treadmill walk
Full body strength training
3 mile walk
 
Thursday fbg
Libre 4.4
Contour 4.4
Wednesday food
B/cheese frittata, benecol
S/latte, collagen & Brazil nuts
L/heylo chicken sandwich
D/homemade spaghetti bolognaise
Exercise
2 mile walk
1700m swim
 
Thursday 09/10
FBG (5.30 am) 4.0

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {297 Cal / 40.9g Carbs}
..................................10 km jog [very tired today]

Lunch (12pm): Mushroom & fennel soup {42 Cal / 3.6g Carbs}
Guinea fowl salad {268 Cal / 5.7g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {130 Cal / 11.3g Carbs}

Dinner (6pm): Sausage & mash, green beans, peas, crab apple jelly {663 Cal / 57.4g Carbs}
Figs, Greek yoghurt, walnuts, honey {179 Cal / 24.4g Carbs}

Snack (9pm): Toast, peanut butter {176 Cal / 19.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1797
Carbs 169.0g
Protein 81.8g
Fat 78.0g (Sat Fat 19.3g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 10/10
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {321 Cal / 42.3g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Snack (10am): Oatmeal & raisin cookie {124 Cal / 20.5g Carbs}

Lunch (12pm): Mushroom & fennel soup {42 Cal / 3.6g Carbs}
Sourdough toast, avocado & tuna {410 Cal / 28.6g Carbs}
Figs, Greek yoghurt, pistachios {177 Cal / 19.3g Carbs}

Dinner (6pm): Lasagne al caponata / Sangiovese (5oz) {574 Cal / 43.1g Carbs}
Used up the last of this years homegrown aubergines & tomatoes.
Banana bread [still warm], creme fraiche {266 Cal / 29.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1956
Carbs 193.8g
Protein 72.1g
Fat 81.5g (Sat Fat 18.9g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Yesterdays food
Bacon, roasted vegetables with feta, benecol
S/latte, collagen & walnuts
L/greek yogurt, blueberries & keto granola
D/chicken carbonara & broccoli
Exercise
15 minutes tabata row
2 mile walk
 
Saturday 11/10
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Garlic mushrooms on toast, OJ {227 Cal / 28.3g Carbs}

Lunch (12pm): Mixed bean & lentil soup, avocado toast {240 Cal / 26.6g Carbs}
Plum, blueberries, yoghurt, walnuts {162 Cal / 16.6g Carbs}

BG (6pm) 4.0
Dinner (6pm): Five spice duck with noodles & plum sauce {310 Cal / 42.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {140 Cal / 10.2g Carbs}

Snack (7-9pm): Baguette, cheese, chutney, Rioja (2 glasses, I think) {609 Cal / 46.8g Carbs}
With friends, values estimated

5 cups of coffee {4 of them decaf)

Calories 1730
Carbs 177.7g
Protein 71.1g
Fat 51.8g (Sat Fat 14.4g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
B/tea & collagen, Greek yogurt, keto granola & blueberries
After gym
Eggs, bacon, sausage, tomato, mushrooms, hp sauce & slice of granary toast & butter
S/cajun chicken with roasted vegetables, roasted sweet potato & feta, Lindt 70% ball
S/warm almond milk, seed crackers & cheese
Exercise
10 minutes warm up tow
3x12 deadlifts
3x12 hack squats
3x12 leg curls
3x12 leg extensions
3x12 inner abductors
3x12 outer abductors
3x12 back extensions
3x20 kettlebell snatches
3x12 barbell bench press
3x12 barbell rows
3x12 seated rows
5 minutes warm spin bike
10 minutes treadmill walk
Pm
30 minutes walk
 
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