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

Thursday 16/2
FBG (05:30) 4.4

..............................5 km walk
Breakfast (8.30 am): Bacon, mushrooms, baked beans, toast, OJ {348 Cal / 26.3g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {83 Cal / 14.5g Carbs}
Quiche [leftovers], salad {313 Cal / 15.8g Carbs}
Black & blueberries, yoghurt, walnuts {128 Cal / 11.3g Carbs}

BG (6pm) 3.9
Dinner (6pm): Friend dropped in for dinner
Squash, prawn & cashew curry, rice, paratha {503 Cal / 48.6g Carbs}
Pineapple flambed in rum, ice cream, pistachios {234 Cal / 27.3g Carbs}
Gewurztraminer (2 medium glasses) {239 Cal / 7.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1890
Carbs 158.1g
Protein 79.0g
Fat 72.4g (Sat Fat 25.3g / Trans fats 0.9g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Friday 17/2
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {272 Cal / 38.3g Carbs}
................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................5 km jog home

Lunch (12pm): Squash & chilli soup, toast with avocado & hummus {340 Cal / 33.9g Carbs}
Pear, blackberries, yoghurt, hazelnuts {131 Cal / 12.2g Carbs}

Dinner (6pm): Salmon, new potatoes, asparagus, peas, walnut pesto {519 Cal / 30.5g Carbs}
Mango, kiwi, yoghurt, pistachios {132 Cal / 16.1g Carbs}

Snack (8pm): Toast, peanut butter {191 Cal / 16.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1628
Carbs 154.3g
Protein 66.2g
Fat 72.8g (Sat Fat 15.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.8
Contour 5.4
Yesterdays food
B/ 2 boiled eggs, cold roast beef, Brazil nuts, blueberries, raspberries, benecol
L/ tofu Buddha bowl, fresh coconut, cheddar
S/ walnuts, few pieces protein bar
S/ glass of champagne
D/ cheese on banana & walnut bread, casien with coconut milk
Daughter had a baby on Thursday, went to see her after work last night & didn’t get home until 9.30, she still ran parkrun last Saturday, this week her boyfriend’s walking it with the pram & she’s doing the timing tokens
 
FBG
Libre 5.3
Contour 5.3
Yesterdays food
B/ 2 fried eggs, haslet, mushrooms, avocado m, Benecol
L/ brisket, carrots, broccoli, mashed swede, horseradish sauce
D/ tin of salmon, homemade banana & walnut bread with butter, brie
S/ Brazil nuts, cheese string
Exercise
5x12barbell deadlifts
5x12 kettlebell strict army press (each arm)
2.5 mile walk
Steps 12,527
 
Today's FBG: 5.6
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
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs, 1 breaded chicken steak, broccoli
AD: Blueberries, raspberries, pomegranate seeds, Greek yoghurt, protein powder, PB


Yesterday's Physical Activity
Steps: ~8,000

Workout:
4 times around the circuit below:
  • 25 press ups
  • 25 stretch band bent over rows
  • 25 stretch band shoulder presses
  • 10 stretch band curls
  • 10 stretch band triceps extension
  • 25 cyclist squats
followed by 4 sets of ab crunches to failure
 
Saturday 18/2
FBG (05:30) 4.1

........................5 km walk
Breakfast (5.30 am): Mackerel (in tomato sauce) {177 Cal / 1.9g Carbs}
Toast, marmalade {169 Cal / 32.2g Carbs}

Lunch (12pm): Tomato & lentil soup {101 Cal / 14.9g Carbs}
Nectarine, raspberries, yoghurt, pecans {135 Cal / 11.1g Carbs}

Dinner (6pm): Belly pork with quince jelly, celeriac mash, carrots, green beans/ Minervois (4oz) {653 Cal / 35.8g Carbs}
Blueberry & lemon cake [warm], crème fraiche {217 Cal / 31.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1495
Carbs 133.1g
Protein 53.8g
Fat 65.7g (Sat Fat 20.5g / Trans fats 1.1g)

Sunday 19/2
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 38.3g Carbs}
................................15 km run [further than planned, really enjoyed it today]
Breakfast 2 (8am): Toast, marmalade {187 Cal / 34.7g Carbs}

Lunch (1pm): Out for the day, [mostly] open air museum, packed lunch
Chicken & caper mayo sandwiches, crisps {530 Cal / 44.9g Carbs}

(2.30pm) Hot chocolate with marshmallows and whipped cream {241 Cal / 32.1g Carbs}

Back home BG 4.4 [surprisingly OK]
Dinner (6pm): Lasagne {624 Cal / 36.6g Carbs}
Nectarine, raspberries, yoghurt, pecans {137 Cal / 11.0g Carbs}

Too many carbs today, feel a bit bloated and tired

5 cups of coffee (4 of them decaf)

Calories 2031
Carbs 204.1g
Protein 118.1g
Fat 74.6g (Sat Fat 21.0g / Trans fats 1.0g)

All food cooked from scratch, if you would like a recipe, please just ask
 
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
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs, 1 breaded chicken steak, broccoli
AD: Blueberries, raspberries, pomegranate seeds, Greek yoghurt, protein powder, PB
Late night snack: protein shake


Yesterday's Physical Activity
Steps: ~8,000

Workout:
  • (20 x squat rising to calf raise followed by 20 x alternating reverse lunges rising to knee strike) repeated without break for 30 mins
 
FBG
Libre 6.4
Contour 5.6
Yesterdays food
B/ eggs, bacon, mushrooms, tomatoes, slice soughdough toast with nad marmalade
S/ warm roast chicken
L/ roast chicken, cranberry sauce, broccoli, cauliflower cheese, swede mash, bisto homemade plum crumble & cream
S/ cheese string
D/ roast chicken, cheddar, Brazil nuts, banana & walnut bread with butter
Exercise
21 minutes Pilates core
22 minutes stretch
Steps 8,167
 
Monday 20/2
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.6g Carbs}
................................15 km run

Snack (10am): Choc chip cookie {138 Cal / 17.3g Carbs}

Lunch (12pm): Tomato & lentil soup {112 Cal / 16.5g Carbs}
Strawberries, raspberries, yoghurt, almonds {125 Cal / 11.4g Carbs}

Dinner (6pm): Linguine con caponata {487 Cal / 52.6g Carbs}
Pineapple, passion fruit, yoghurt, pistachios {147 Cal / 16.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1321
Carbs 158.2g
Protein 43.7g
Fat 50.9g (Sat Fat 11.9g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5,9
Contour 5.6
Yesterdays food
B/ 2 boiled eggs, cold roast chicken, blueberries, raspberries, Banana & walnut bread toasted with butter, benecol
S/ protein shake with almond milk, few pieces protein bar, Brazil nuts
L/ tofu bhudda bowl, 4 cherries
D/ cold roast chicken, celery & peanut butter
S/ casien with almond milk, almonds, cheese string
Exercise
Warm up
5x12 barbell deadlifts (increasing weight)
5x12 barbell hip thrusters (increasing weight)
3x12 barbell back squats (increasing weight)
3x10 Bulgarian split squats (each leg with 2 dumbells)
3x10 single leg bench squats
3x10 ghd hip extensions
Stretch
Pm
25 minutes stretch
Steps 9,850
 
Great workout!
 
Today's FBG: 5.6
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
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs, 1 breaded chicken steak, broccoli
AD: Blueberries, raspberries, pomegranate seeds, Greek yoghurt, protein powder, PB
Late night snack: 95% dark choc


Yesterday's Physical Activity
Steps: ~8,000

Workout:

4 times around the circuit below
  • 10 x navy seals
  • 10 x shoulder press
  • 10 x lateral shoulder raise
  • 25 x bent over row
  • 20 x biceps curl
  • 20 x triceps extension
 
Tuesday 21/2
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {272 Cal / 37.9g Carbs}
................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (10.30 am): Banana {74 Cal / 17.1g Carbs}
................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Curried parsnip soup, toast with avocado & hummus {343 Cal / 27.2g Carbs}
Peach, raspberries, yoghurt, hazelnuts {135 Cal / 10.5g Carbs}

Dinner (6pm): Chicken saltimbocca, roast potatoes, green beans {543 Cal / 24.7g Carbs}
Crepe, apple & blackberry compote, ice cream {242 Cal / 31.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1651
Carbs 155.6g
Protein 76.5g
Fat 72.8g (Sat Fat 17.0g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.3
Contour 5.1
Yesterdays food
B/ 2 boiled eggs, banana & walnut bread toasted with butter, cold roast chicken, blueberries, raspberries
S/ bovril, 1/2 protein bar
L/ tofu bhudda bowl, Brie, 4 cherries
S/ cheese string, salted mixed nuts
S/ cheese string, Brazil nuts
S/ casien with coconut milk, cheddar, couple of soughdough crackers
Rest day
Steps 14,066
Spent 9 hours at work & an hour travelling, too tired to exercise or cook
 
Today's FBG: 5.8
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Tuna, broccoli, kale, mushrooms, sweetcorn, garlic chillies, cream and mozerella
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs, 1 breaded chicken steak, broccoli


Yesterday's Physical Activity
Steps: ~8,000

Workout:

  • Rest day
 
Wednesday 22/2
FBG (05:30) 4.2

..............................5 km walk
Breakfast (7am): Bacon, egg, mushrooms, avocado toast, OJ {493 Cal / 19.9g Carbs}
Busy work day, not time for any more exercise, though on my feet a lot of the time.

Lunch (12pm): Chicken salad {279 Cal / 11.4g Carbs}
Black & blueberries, yoghurt, walnuts {128 Cal / 11.5g Carbs}

Snack (1pm): Dorset apple cake [made by a student, small piece, estimated] {198 Cal / 25.1g Carbs}

BG (6pm) 3.9
Dinner (6pm):
Wife cooked tonight, values estimated
Albacore tuna steak, sweet potato fries, asparagus, green beans {441 Cal / 32.3g Carbs}
Scone [warm], plum jam, ice cream {172 Cal / 34.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1753
Carbs 141.5g
Protein 85.5g
Fat 84.2g (Sat Fat 20.5g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 6.2
Contour 5.6
Yesterdays food
B/ slice wheat, rye & spelt toast with butter, marmite, an avocado & 2 poached eggs, benecol
S/ protein shake with coconut milk (after gym)
L/ warm roast chicken, banana & walnut bread with butter, Wensleydale
D/ homemade bolognaise, endamme & mung bean fettuccine, Parmesan, s/f jelly with cream
S/ 2 cheese strings, Brazil nuts
Exercise
5k indoor cycle
Warm up
5x12 lat pull downs (pryamid)
5x12 seated rows (pyramid)
3x10 barbell strict shoulder press
3x12 bench press
3x12 tricep extensions
3x12 ghd back extensions with a medicine ball
3x10 barbell plate front & side raise
30 minutes core & stretch
Steps 7,397
 
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
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs, 1 breaded chicken steak, broccoli
AD: Late night snack: 95% dark choc


Yesterday's Physical Activity
Steps: ~8,000

Workout:

4 times around the circuit below
  • 25 cyclist squats
  • 10 x shoulder press
  • 10 x lateral shoulder raise
  • 25 x bent over row
  • 20 x biceps curl
  • 20 x triceps extension
finish with 4 x ab crunches to failure
 
Thursday 23/2
FBG (05:30) Not measured today

Breakfast (6 am): Porridge (almond milk), plum, blueberries, walnuts {272 Cal / 37.5g Carbs}
................................15 km run [1 hour 16 min 32 sec]
Pushed quite hard today, nice route through woods along a river, will do this again

Lunch (12pm): Street food restaurant in the market, values estimated
Chick pea curry, dahl, rice, chapati, samosa, pakora {612 Cal / 64.9g Carbs}
Cardamom kulfi, mango {155 Cal / 22.1g Carbs}

Dinner (6pm): Spaghetti carbonara {537 Cal / 44.8g Carbs}
Nectarine, strawberries, yoghurt, pecans {128 Cal / 11.1g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1746
Carbs 187.2g
Protein 62.5g
Fat 77.8g (Sat Fat 25.1g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
New libre 6.7
Contour 4.7
Yesterdays food
B/ 2 boiled eggs, cold roast chicken, banana & walnut bread toasted with butter, benecol
S/ protein shake with almond milk
L/ tofu bhudda bowl, 4 cherries, Wensleydale
D/ chicken gratin, baby carrots, broccoli & green beans
S/ 2 cheese strings
Exercise
20 minutes Peleton ride
5 minutes post ride stretch
Steps 15,459 (7miles)
 
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