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

• Rest day

DEBBIESCOTT said:

FBG
Libre 5.4
Contour 5.4
B/ eggs, bacon, tomatoes, blueberries, Brazil nuts, benecol
L/ tin of salmon, walnuts
D/ chicken & chorizo traybake, cheddar, Brazil nuts
Am
5x12 barbell deadlifts
5x12 barbell bench press (improvised on bench)
5x12 barbell rows (kept arms tucked in to work triceps)
Pm
20 minutes core
Steps 7,697

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• 15 resistance band squats
• 15 resistance band deadlifts
• 10 resistance band press ups
• 15 resistance band seated rows
• 10 resistance band shoulder press
• 10 resistance band biceps curls
• 10 resistance band triceps extensions
• 10 resistance band lateral shoulder flies
• 10 resisted crunches

DEBBIESCOTT said:

I’m feeling good thank you, just got a horrible sore throat again, going really easy with the weighs until next hospital appointment, not taking any chances, hope you’ve had a good weekend

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midnightrider2 said:

Monday 23/1
FBG (05:30) 4.1

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.2g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (11am): Banana {69 Cal / 15.6g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Tomato & lentil soup, toast with hummus & avocado {316 Cal / 29.7g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {134 Cal / 11.0g Carbs}

BG (6.30pm) 3.8
Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {580 Cal / 48.7g Carbs}
Cherries, strawberries, yoghurt, pecans {137 Cal / 13.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1549
Carbs 163.2g
Protein 65.6g
Fat 61.9g (Sat Fat 11.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask

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DEBBIESCOTT said:

Libre 5.2
Contour 4.7
B/ 2 boiled eggs, cold roast chicken, blueberries, cheddar, Brazil nuts, benecol
S/ protein shake with almond milk, cheese string, superfood bite (after gym)
L/ roast chicken salad, apple, celery & walnut coleslaw, 5 cherries, homemade banana. & walnut bread with butter
D/ turkey casserole, tenderstem & purple sprouting broccoli, leeks, s/jelly & cream
S/ cheese string, Brazil nuts
Exercise
Gym
Warm up
3x12 barbell back squats
3x10 (each leg) pistol squat practice standing on a bench (can get parallel on one leg but struggle getting back up)
3x10 (each side) Bulgarian split squats
3x10 (each side) single leg squats
3x10 (each side) single leg rdl’s
20 minutes core
Pm
25 minutes lengthen & strengthen
Steps 12,230

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• 25 resistance band squats
• 25 resistance band chest press
• 25 slow press ups
• 15 resistance band seated rows
• 10 resistance band shoulder press
• 10 resistance band lateral shoulder flies
• 10 resistance band biceps curls
• 10 resistance band triceps extensions

midnightrider2 said:

Thanks, I had an indulgent weekend and a couple of heavy days will make me feel better. I always feel bloated and sluggish after a heavy weekend.

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DEBBIESCOTT said:

FBG
Libre 5.5
Contour 5
Yesterdays food
B/ cold roast chicken, 2 fried eggs, avocado, cheddar, Brazil nuts, blueberries, benecol
S/ cheese string, peanut butter
L/ roast chicken salad, apple, celery & walnut coleslaw, 5 cherries, banana & walnut bread with butter
D/ casien with coconut milk, salt & vinegar peanuts, d/g, cold roast chicken, pork chipolatas
Rest day
Steps 12,12,187
Went for a pedicure after work & didn’t get home till after 7, too tired to cook

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• Rest day