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

Tuesday 07/04
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {293 Cal / 38.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................10 km jog home
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {231 Cal / 23.0g Carbs}

Lunch (12pm): Scotch broth, avocado toast {274 Cal / 29.8g Carbs}
Lemon meringue pie, raspberries {139 Cal / 19.3g Carbs}

Dinner (6pm): Lamb, aubergine & peanut curry, basmati rice {575 Cal / 50.9g Carbs}
Figs, Greek yoghurt, pistachios, honey {160 Cal / 18.6g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1714
Carbs 187.9g
Protein 69.9g
Fat 67.9g (Sat Fat 17.4g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 08/04
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Bacon, scrambled eggs, mushrooms, OJ {429 Cal / 8.8g Carbs}
Toast & marmalade {116 Cal / 22.4g Carbs}

Lunch (11.30am): Chicken tikka, fennel seed paratha, pickles, salad {538 Cal / 45.6g Carbs}
Early lunch as I had a meeting

BG (6pm) 3.9
Dinner (6pm): Spaghetti nero di seppia with scallops & salsify {442 Cal / 56.4g Carbs}
Black & blueberries, yoghurt, walnuts {170 Cal / 11.5g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1738
Carbs 151.4g
Protein 104.8g
Fat 72.6g (Sat Fat 16.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/scrambled eggs with mozzarella benecol
S/latte collagen Brazil nuts
L/keto Red Leicester roll tangerine
D/chicken tikka Marsala & cauliflower rice
Exercise
20 minutes shadow boxing
20 minutes stretch
 
Libre 5.7
Yesterdays food
B/scrambled eggs with mozzarella strawberries benecol
S/latte collagen slice low carb soughdough toast & butter
L/keto cheese toastie Greek yogurt blueberries pecans Actimel
S/bovril & Brazil nuts
D/salmon fillet baby carrots & broccoli Lindt 70% ball
S/warm almond milk cheese string
Exercise
Am
Peloton
45 minutes progression ride
10 minutes post ride stretch
30 minutes cardio
Pm
20 minutes yoga
 
Last edited:
Thursday 09/04
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {314 Cal / 42.3g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................c.10 km run home [57 min 37 sec]
Breakfast 2 (8am): Toast with peanut butter & mashed banana {275 Cal / 35.5g Carbs}

Lunch (12pm): Spiced parsnip soup {75 Cal / 9.1g Carbs}
Tuna & avocado salad {274 Cal / 6.2g Carbs}
Peach, raspberries, yoghurt, hazelnuts {133 Cal / 11.1g Carbs}

Dinner (6pm): Roast chicken, courgette fritters, salad {484 Cal / 18.3g Carbs}
Malaga ice cream {186 Cal / 24.4g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1783
Carbs 153.5g
Protein 111.9g
Fat 72.0g (Sat Fat 15.8g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 10/04
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), peach, blueberries, pecans {302 Cal / 40.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................c.12 km jog home
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {288 Cal / 26.8g Carbs}

Lunch (12pm): Minestrone soup {154 Cal / 15.3g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 10.6g Carbs}

Dinner (6pm): Albacore tuna steak, sweet potato fries, salad/ Chablis (4oz) {585 Cal / 42.0g Carbs}
Strawberries, creme fraiche, biscotti {188 Cal / 21.1g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1718
Carbs 163.2g
Protein 110.5g
Fat 53.8g (Sat Fat 8.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.4
Yesterdays food
B/Scottish salmon steak Greek yogurt chia seeds blueberries coconut
S/latte collagen Brazil nuts
L/keto ham & cheese toastie lime & chilli chicken tangerine
D/2 poached eggs on soughdough toast cheddar & almonds
Exercise
Peloton
45 minutes threshold ride
5 minutes post ride stretch
 
Saturday 11/04
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Scrambled eggs, courgette fritters [leftovers], asparagus, OJ {458 Cal / 22.6g Carbs}

Lunch (12pm): Minestrone soup {184 Cal / 18.4g Carbs}
Strawberries, raspberries, yoghurt, pecans {142 Cal / 10.6g Carbs}

BG (6pm): 3.9
Dinner (6.30pm): Friends round for dinner
Scallops, chorizo, cauliflower puree / Champagne (2 x 3oz) {388 Cal / 12.9g Carbs}
Lasagne caponata / Barolo (6oz) {453 Cal / 38.4g Carbs}
Chocolate mousse, raspberries {271 Cal / 18.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1938
Carbs 127.8g
Protein 88.2g
Fat 83.6g (Sat Fat 25.8g / Trans fats 0.5g)

Sunday 12/04
FBG (5.30 am) 4.3
Rest day [actually, 2 full allotment days, dog tired now]

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {299 Cal / 41.6g Carbs}

Lunch (12pm): Chicken tikka, pickles, salad {378 Cal / 17.5g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {162 Cal / 14.1g Carbs}

Dinner (6pm): Sausages, celeriac mash, peas, sweetcorn, quince jelly {648 Cal / 63.1g Carbs}
Apple & blackberry crumble, ice cream {299 Cal / 37.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1828
Carbs 180.3g
Protein 91.8g
Fat 77.0g (Sat Fat 22.3g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 13/04
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Porridge (almond milk), pear, peanut butter {374 Cal / 39.1g Carbs}

Lunch (12pm): Chicken salad {282 Cal / 10.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {146 Cal / 11.0g Carbs}

Snack (3pm): Choc chip cookie [still warm] {113 Cal / 15.4g Carbs}

Dinner (6pm): Kohlrabi orzotto, cod fillet {447 Cal / 53.6g Carbs}
Peach, blueberries, yoghurt, pecans {162 Cal / 12.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1566
Carbs 148.8g
Protein 89.2g
Fat 58.0g (Sat Fat 12.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG
Dexcom 5.1
Meter 5.3
Yesterdays exercise
40 minute spin bike
15 mins of weights
20 reps bicep curls
20 reps Russian twists with 5lt water bottle
15 reps overhead lunges with 5lt water bottle
40 seconds of mountain climbers
15 press ups
10 mins stretches
Food
B - Cold boiled egg and a small spoon of peanut butter
L - Avocado, cheese string
D - Steamed cod cauliflower mash pie with salad
Snacks
Olives, small portion of pumpkin seeds
Drinks
Green Tea
Mint tea, camomile tea
3 Cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk
 
Libre 5.7
Contour 5.6
Yesterdays food
B:3 scrambled eggs with mozzarella benecol
S/latte collagen Brazil nuts
L/keto roast beef sandwich Greek yogurt blueberries pecans
D/tin of salmon an avocado chia seeds walnuts & Italian salad leaves
S/warm coconut milk d/g & almonds
Exercise
Am
10 minutes arms & shoulders
10 minutes walk
Pm
20 minutes rolling hills
5 minutes post ride stretch
 
Tuesday 13/04
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {312 Cal / 41.2g Carbs}
..................................c.12 km run #23 [60 min 47 sec] New route
Breakfast 2 (7.30am): Toast, peanut butter & mashed banana, OJ {286 Cal/ 41.7g Carbs}

Lunch (12pm): Spiced parsnip soup {75 Cal / 9.0g Carbs}
Tuna & avocado salad {321 Cal / 6.8g Carbs}
Mango, kiwi, coconut yoghurt, pistachios {157 Cal / 18.7g Carbs}

BG (6pm) 4.1
Dinner (6pm): Venison meatballs, tagliatelle & fennel ragu {535 Cal / 52.1g Carbs}
Pear, blackberries, yoghurt, pecans {165 Cal / 11.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1895
Carbs 187.8g
Protein 92.2g
Fat 78.8g (Sat Fat 16.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
B/2 poached eggs on sourdough toast benecol
S/latte collagen Brazil nuts
L/keto roast beef sandwich Greek yogurt blueberries almonds
D/roast beef horseradish sauce baby carrots tenderstem broccoli bisto s/f jelly & cream
Exercise
Am
10 minutes core
10 minutes hip mobility
20 minutes walk
Pm
60 minutes pro cyclist speed training
5 minutes post ride stretch
 
Wednesday 16/04
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts {338 Cal / 42.7g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home
Breakfast 2 (8am): Mackerel (in tomato sauce) on toast {246 Cal / 18.0g Carbs}

Lunch (12pm): Scrambled eggs, avocado toast {526 Cal / 26.7g Carbs}
Nectarine, strawberries, yoghurt, pecans {156 Cal / 11.7g Carbs}

Dinner (6pm): Shepherds pie [freezer leftovers], green beans, peas {156 Cal / 11.4g Carbs}
Pistachio Magnum {250 Cal / 23.0g Carbs}

Out at a concert
IPA (2 half pints) {312 Cal / 48.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2322
Carbs 207.2g
Protein 101.0g
Fat 102.2g (Sat Fat 17.2g / Trans fats 0.6g)

Thursday 16/04
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Bacon, mushrooms, baked beans, toast, OJ {491 Cal / 36.5g Carbs}

Lunch (12pm): Spiced parsnip soup {73 Cal / 8.6g Carbs}
Salmon salad {271 Cal / 4.8g Carbs}
Pear, blackberries, yoghurt, amaretti biscuit {152 Cal / 20.7g Carbs}

Dinner (6pm): Hake, fennel & white beans stew, roast potatoes, green beans {651 Cal / 45.2g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {146 Cal / 10.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1826
Carbs 133.4g
Protein 115.2g
Fat 80.3g (Sat Fat 17.2g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 17/04
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), plum, blueberries, walnuts {297 Cal / 39.6g Carbs}

Lunch (12pm): Cauliflower & coconut soup {94 Cal / 4.0g Carbs}
Chicken salad {296 Cal / 5.7g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {146 Cal / 11.5g Carbs}

BG (6pm) 4.0
Dinner (6pm): Tagliatelle al funghi {394 Cal / 48.9g Carbs}
Malaga ice cream {192 Cal / 23.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1461
Carbs 139.9g
Protein 59.7g
Fat 67.4g (Sat Fat 18.5g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
Yesterdays food
B/cheese frittata benecol
S/latte collagen Brazil muts
L/ham & cheese toastie cold roast beef
S/handful of salted peanuts
D/chicken thighs in Nando’s sauce & roasted vegetables
Exercise
20 mins strength training
10 minutes stretch
 
Saturday 18/04
FBG (5.30 am) 4.0

Breakfast (5.30am): Porridge (almond milk), pear, blackberries, walnuts {317 Cal / 40.1g Carbs}
..................................c.14 km run #24 [73 min 42 sec] New route
Breakfast 2 (7.30am): Toast, peanut butter & mashed banana, OJ {280 Cal/ 42.4g Carbs}

Lunch (12pm): Spiced parsnip soup {79 Cal / 9.4g Carbs}
Tuna & avocado salad {311 Cal / 6.9g Carbs}
Figs, Greek yoghurt, pistachios {157 Cal / 20.5g Carbs}

Dinner (6pm): Cod bites & chips [small portion, values estimated] {661 Cal / 55.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {155 Cal / 10.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2010
Carbs 192.3g
Protein 94.0g
Fat 87.8g (Sat Fat 14.5g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 19/04
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {307 Cal / 42.2g Carbs}
..................................c.12 km run #20 [62 min 45 sec] PB by 14 sec, felt good today
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {262 Cal/ 30.2g Carbs}

Lunch (12pm): Squash, coconut & chilli soup, avocado toast {216 Cal / 24.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {145 Cal / 11.0g Carbs}

Dinner (6pm): Venison burger, fries, onion rings, salad {588 Cal / 47.2g Carbs}
Kiwi, blueberries, yoghurt, pecans {153 Cal / 16.3g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1713
Carbs 177.9g
Protein 86.1g
Fat 64.9g (Sat Fat 17.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
Yesterdays food
B/cheese frittata Benecol
S/brazol nuts
L/Earl grey collagen keto bagel with Philadelphia marmite cheese clouds actimel
S/latte
D/rump steak & roasted vegetables
Exercise
4.68 mile walk (including park run)
30 minutes grandkids swimming lesson
2.5 miles walked walk to coffee shop
Steps 22,508
 
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