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

Tuesday 21/3
FBG (05:30) Not measured today

...............................5 km walk
Breakfast (7.30 am): Porridge (almond milk), spiced apple, hazelnuts {299 Cal / 43.3g Carbs}

(11am)..................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................5.5 km run home [27min 56 sec]

Lunch (12pm): Caponata with squid, crostini, pistachio pesto {392 Cal / 30.8g Carbs}
Plum, blackberries, yoghurt, walnuts {122 Cal / 12.2g Carbs}

BG (6pm) 4.3
Dinner (6pm): Pasta with cauliflower & chilli {396 Cal / 50.8g Carbs}
Brownie [still warm], strawberries, yoghurt {308 Cal / 30.5g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1559
Carbs 174.2g
Protein 61.4g
Fat 64.0g (Sat Fat 15.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Tuesday 21/3
FBG (05:30) Not measured today

...............................5 km walk
Breakfast (7.30 am): Porridge (almond milk), spiced apple, hazelnuts {299 Cal / 43.3g Carbs}

(11am)..................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................5.5 km run home [27min 56 sec]

Lunch (12pm): Caponata with squid, crostini, pistachio pesto {392 Cal / 30.8g Carbs}
Plum, blackberries, yoghurt, walnuts {122 Cal / 12.2g Carbs}

BG (6pm) 4.3
Dinner (6pm): Pasta with cauliflower & chilli {396 Cal / 50.8g Carbs}
Brownie [still warm], strawberries, yoghurt {308 Cal / 30.5g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1559
Carbs 174.2g
Protein 61.4g
Fat 64.0g (Sat Fat 15.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.3
Contour 5.4
B/ 2 boiled eggs, mixed nuts & seeds, strawberries, almond milk, benecol
L/ tofu bhudda bowl, fresh coconut actimel
S/ alpro yogurt with collagen & coconut
D/ chicken gratin, roasted broccoli, stir fried asparagus, tomato & mushrooms
S: haslet, cheese string
Peleton
20 minutes recovery ride
5 minutes post ride stretch
Pm
15 minutes treadmill run
Stretch
Steps 14,768
 
Today's FBG: 5.8
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Breaded chicken steak (one and a half steaks), kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
Snack: Berries, Greek yoghurt, protein powder, PB
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
AD: Snack: Berries, Greek yoghurt, protein powder, PB


Yesterday's Physical Activity
Steps: ~7,000

Workout:

  • Rest day
 
Wednesday 22/3
FBG (05:30) 4.0

...............................5 km walk
Breakfast (7.30 am): Porridge (almond milk), plum, blueberries, walnuts {281 Cal / 38.1g Carbs}

Snack (11am): Banana {69 Cal / 15.6g Carbs}
.................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................7.5 km run home [38min 49 sec]

Lunch (12pm): Spiced parsnip soup {78 Cal / 9.1g Carbs}
Tun salad {176 Cal / 6.0g Carbs}
Nectarine, strawberries, yoghurt, pecans {122 Cal / 11.6g Carbs}

Snack (4pm): Brownie {173 Cal / 18.6g Carbs}

Dinner (6pm): Lasagne {632 Cal / 34.5g Carbs}
Mango, pineapple, yoghurt, pistachios {130 Cal / 17.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1703
Carbs 157.6g
Protein 102.5g
Fat 67.6g (Sat Fat 17.5g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.3
Contour 5.4
Yesterdays food
B/ 2 boiled eggs. Mixed nuts & seeds, blueberries, raspberries,almond milk, benecol
S/ protein shake with coconut milk
L/ tofu bhudda bowl
S/ 1/2 protein bar
D/ gammon, stir fried mushrooms, asparagus & tomatoes, fried egg
S/ 2 cheese strings, Brazil nuts
Am
2.1 mile indoor cycle
Warm up
3x12 lat pull downs (increasing weight)
3x12 seated rows (increasing weight)
3x8 barbell strict shoulder press
3x12 bench press
3x10 barbell plate front & side raise
3x10 tricep extensions
3x10 bicep curls
Stretch pm
16 minutes oblique pilates
Steps
12,807
 
Last edited:
Today's FBG: 5.4
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
Snack: Berries, Greek yoghurt, protein powder, PB
D: Tuna steak, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
AD: Snack: Berries, Greek yoghurt, protein powder, PB


Yesterday's Physical Activity
Steps: ~7,000

Workout:

  • 4 x 15 chest press (pair of 20 kg bells)
  • 4 x 25 press ups
  • 4 x 30 bent over single arm rows (15 L + 15 R with 20 kg bell )
  • 4 x10 shoulder press (pair of 20 kg bells)
  • 3 x 10 biceps curls (stretch band)
  • 4 x 15 kettlebell squats (20 kg bell)
  • 4 x ab crunches to failure
 
Fbg
Libre 4.7
Contour 4
B/ 2 boiled eggs, mixed nuts & seeds, coconut milk, benecol
S/ peanut butter
L/ tofu bhudda bowl
D/ chicken gratin, roasted broccoli, stir fried mushrooms, tomatoes & asparagus
D/ casien with coconut milk, brazil nuts, d/g
Peleton
10 minutes hill climb
5 minutes post ride stretch
Pm
10 minutes treadmill
5 minutes stretch
Steps 15,744
 
Thursday 23/3
FBG (05:30) Not measured today

...............................5 km walk
Breakfast (7.30 am): Harissa scrambled eggs, asparagus, avocado toast, OJ {542 Cal / 29.5g Carbs}

Lunch (12pm): Spiced parsnip soup {82 Cal / 9.6g Carbs}
Parma ham & fig salad {235 Cal / 18.6g Carbs}
Plum, blackberries, yoghurt, walnuts {131 Cal / 13.5g Carbs}

Dinner (6pm): Roast chicken, chips, peas, sweetcorn / Pinot Gris (5oz) {628 Cal / 39.3g Carbs}
Nectarine, raspberries, yoghurt, pecans {133 Cal / 12.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1793
Carbs 129.2g
Protein 88.1g
Fat 82.1g (Sat Fat 14.1g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbg
Libre 4.4
Contour 4.9
Yesterdays food
B/ 2 boiled eggs, mixed nuts & seeds, blueberries,raspberries, coconut milk, benecol
S/ alpro yogurt with collages & dessicated coconut
Ll/ Nando’s butterfly chicken with lemon & herb, corn on the cob, broccoli, slice garlic bread
S/ 2 cheese strings, Brazil nuts
S/ casien with coconut milk, walnuts d/g
Exercise
0.27 mile walk from car to Nando’s & back

B/s before lunch 4.4 2 hours later 8.9, had a mug of tea, 2 cheese strings & a few Brazil nuts, 15 minutes later down to 6, another 15 minutes later down to 4.3
Had to have supper as still 4.3, all this is so exhausting,
did enjoy the Nando’s though
 
Friday 24/3
FBG (05:00) 4.1

Breakfast (5 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}
...............................15 km run [74min 58 sec], very happy
Breakfast 2 (8am): Toast, marmalade {87 Cal / 15.1g Carbs}

Snack (19am): Almond croissant {234 Cal / 23.5g Carbs}

Lunch (12pm): Spiced parsnip soup, avocado toast {210 Cal / 17.6g Carbs}
Nectarine, raspberries, yoghurt, pecans {124 Cal / 11.5g Carbs}

BG (3pm) 4.5
Cooking and tasting this afternoon so tested early

Dinner (6pm): Dinner with Bubble, I cooked
Carrot & harissa hummus, cumin seed flatbread {267 Cal / 21.8g Carbs}
Monkfish & lentil tagine, chilli fries, cacik {462 Cal / 33.6g Carbs}
Pear poached in rosewater & cardamon, creme fraiche, pistachios {131 Cal / 10.8g Carbs}
Duoro (2 x 5oz), Vin Santo (3oz) {323 Cal / 9.7g Carbs}

5 cups of coffee (2 of them decaf)

Calories 2151
Carbs 188.5g
Protein 79.5g
Fat 75.6g (Sat Fat 22.9g / Trans fats 0.8g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Saturday 25/3
FBG (05:00) Not measured today
Rest day

Breakfast (7 am): Porridge (almond milk), figs, blueberries, pistachios {270 Cal / 37.9g Carbs}

Lunch (12pm): Friends visiting for lunch
Pissaladiere {155 Cal / 20.1g Carbs}
Squash & sage galette, chicory & walnut salad {492 Cal / 42.3g Carbs}
Chocolate torte {249 Cal / 26.0g Carbs}

In a bar after a riverside walk
Erdinger wheat beer {128 Cal / 26.5g Carbs}

Dinner (6pm): Monkfish & lentil tagine [leftovers] {349 Cal / 29.3g Carbs}
Nectarine, raspberries, yoghurt, pecans {132 Cal / 11.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1821
Carbs 204.3g
Protein 66.7g
Fat 74.3g (Sat Fat 22.7g / Trans fats 0.8g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbg
Libre 5.4
Contour 5.3
B/ haslet, mushrooms, tomatoes, eggs, slice of wheat, spelt & rye toast with butter, benecol
S/ Brazil nuts
L/ chicken & bacon salad (deli)
S/ salted peanuts
D/ casien with almond milk, walnuts, d/g
Exercise 1.07 mile walk
Steps 9,249
 
Fbg
Libre 5.4
Contour 5.3
B/ haslet, mushrooms, tomatoes, eggs, slice of wheat, spelt & rye toast with butter, benecol
S/ Brazil nuts
L/ chicken & bacon salad (deli)
S/ salted peanuts
D/ casien with almond milk, walnuts, d/g
Exercise 1.07 mile walk
Steps 9,249
 
25/03/2023
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
Snack: Berries, Greek yoghurt, protein powder, PB
D: Tuna steak, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
AD: Snack: Berries, Greek yoghurt, protein powder, PB


Yesterday's Physical Activity
Steps: ~7,000

Workout:
4 times around circuit below:
  • 10 snatches, L 1 snatches R (16 kg bell)
  • 20 gorilla rows (2x 16 kg bells)
  • 20 slow deficit press ups hands on bell
  • 26 reverse lunges
followed 3 sets of ab crunches and 3 sets of back hyper extension to failure
 
26/03/2023
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
Snack: Berries, Greek yoghurt, protein powder, PB
D: Breaded chicken steak, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese
AD: Snack: Berries, Greek yoghurt, protein powder, PB


Yesterday's Physical Activity
Steps: ~7,000

Workout:

  • 4 x 15 chest press (pair of 20 kg bells)
  • 4 x 25 press ups
  • 4 x 20 gorilla rows (15 L + 15 R with 20 kg bell )
  • 4 x10 shoulder press (pair of 20 kg bells)
  • 4 x 15 kettlebell squats (32 kg bell)
  • 4 x ab crunches to failure
  • 4 x back hyperextensions to failure
 
Sunday 25/3
FBG (06:00) 4.2
Rest day

Breakfast (7 am): Duck egg, bacon, avocado toast, grapefruit juice {474 Cal / 18.8g Carbs}

Lunch (12pm): Squash, coconut & chilli soup {65 Cal / 10.8g Carbs}
Chicken, chicory & fig salad {255 Cal / 9.0g Carbs}
Pear, blackberries, yoghurt, walnuts {135 Cal / 11.1g Carbs}

Dinner (6pm): Wild mushroom & duck orzotto {478 Cal / 39.4g Carbs}
Dragon fruit, coconut yoghurt, pistachios {125 Cal / 16.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1574
Carbs 111.9g
Protein 95.8g
Fat 70.1g (Sat Fat 15.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.3
Contour 5.4
Yesterdays food
B/ eggs, bacon, mushrooms, tomatoes, slice wheat, rye & spelt toast & butter, benecol
S/ camomile tea with collagen
S/ cheddar
L/ sirloin steak, stir fried asparagus, mushrooms & tomatoes
S/ salted peanuts
D/ mixed nuts & seeds, almond milk, cheese string
Exercise
1.5 mile walk in sand dunes
 
27/03/2023
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: Breaded chicken steak, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, cream and cheese



Yesterday's Physical Activity
Steps: ~7,000

Workout:

4 times around bodyweight circuit below
  • Inverted body rows to failure
  • 50 decline press ups
  • 50 squats
finish with 4 sets of crunches and 4 set s of back hyperextensions to failure
 
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