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

06/04/2023
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: mixed berries, Greek yoghurt, casein powder, PB
D: Chicken, kale, broccoli, mushrooms, sweetcorn, garlic, chillies, egg and cheese
AD: Chocolate covered caramel crispies

Yesterday's Physical Activity
Steps: ~6,000

Workout:

5 times around the kettlebell circuit below with a 20 kg bell (no rest or breaks during a circuit)
  • 1 min alternating single arm snatch
  • 1 min alternating single arm clean and press
  • 1 min alternating single arm clean
  • 2 min alternating single arm deadlift
 
Last edited:
FBG
Libre 5.2
Contour 5.3
Yesterdays food
B/ 2 boiled eggs, homemade museli, blueberries, raspberries, coconut milk, benecol
S/ cheddar
L/ roast chicken salad
S/ roast chicken, banana & walnut bread & butter, Brazil nuts
D/ rump steak, garlic butter, salad, garlic mushrooms
S/ cheese string
Exercise
Warm up
3x12 band assisted pull-ups
3x12 lat pull downs (increasing weight)
3x12 seated rows (increasing weight)
3x12 barbell strict shoulder press
3x12 bench press
3x12 tricep Pulls
3x12 bicep curls
Stretch
Steps 12,959
 
Libre 5.2
Yesterdays food
B/ boiled eggs, homemade museli, coconut milk,blueberries, benecol
S/ cheddar
L/ roast chicken salad
S/ cold roast chicken, Brazil nuts, banana & walnut bread & butter
D/ chicken breast with cheese & leek, purple sprouting broccoli, s/f jelly & cream
S/ casien with coconut milk, 2 cheese strings
Rest day
Stayed at work till 7pm to get everything finished for the weekend
Steps 12,332
 
07/04/2023
Today's FBG: 5.4
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: 4 eggs fried with garlic and chilli, 2 slices toast
AL: mixed berries, Greek yoghurt, casein powder, PB
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs


Yesterday's Physical Activity
Steps: ~6,000

Workout:

4 times around the bodyweight circuit below (no rest or breaks during a circuit)
  • 15 inverted body rows
  • 50 press ups
  • 30 Bulgarian split squats
followed by:
  • 3 x 15 ab crunches
  • 3 x 15 lower back hyperextensions
 
Thursday 6/4
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {273 Cal / 37.2g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................5 km jog home

Snack (9.30am): Pain au chocolat {275 Cal / 29.4g Carbs}
Service station, little choice

Lunch (2pm): Burger King, bacon double cheese burger, fries [about 6], onion rings [3] {565 Cal / 41.4g Carbs}
Another service station. Stuck on the motorway for 3 hours behind an accident. Very little choice, it was either BK or Greggs.
I haven't had a BK for maybe 25 years and it was absolutely disgusting. Hopefully never again.
We should have reached our destination early enough to have eaten there.

Visiting family so will eat what we are given, Values estimated.
Dinner (6pm): Sausages (4), mashed potato, peas {632 Cal / 42.9g Carbs}
Peach, strawberries, raspberries, yoghurt {82 Cal / 10.2g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1918
Carbs 172.5g
Protein 113.0g
Fat 88.6g (Sat Fat 31.8g / Trans fats 1.0g)

All food cooked from scratch, if you would like a recipe, please just ask
 
08/04/2023
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
AL: mixed berries, Greek yoghurt, casein powder, PB
D: Achari chicken, chana masala with some flat bread (all cooked by myself - apart from the bread)
AD: dark choc (95%)

Yesterday's Physical Activity
Steps: ~6,000

Workout:

5 times around the kettlebell circuit below (16 kg bells no rest or breaks during a circuit)
  • 1 min alternating kettlebell snatches
  • 1 min alternating kettlebell cleans and presses
  • 1 min alternating kettlebell cleans
  • 1 min stiff legged kettlebell deadlifts
  • 1 min kettlebell squats
 
Libre 5.4
Contour 6.4
Yesterdays food
B/ 2 boiled eggs, homemade museli, strawberries, coconut milk
S/ protein shake with coconut milk (after gym)
S/ cheddar
L/ roast chicken sandwich with banana & walnut bread
D/ salmon steak, hollandaise sauce, purple sprouting broccoli
S/ casien with coconut milk, Brazil nuts, cheese string
Exercise
Gym
10 minutes indoor cycle
Warm up stretch
5 sets deadlifts, increasing weight
2x12
2x10
1x8
3x12 barbell back squats(increasing weight)
3x10 barbell hip thrusters (increasing weight)
3x10 (each leg) Bulgarian split squats
3x10 (each leg) single leg bench squats
3x1 minute low squat holds
45minutes core & stretch
3 hours gardening
Walked up & down 8 flights of stairs (at hospital)
Steps 9,180
Garmin says 195 intensity minutes
 
Busy day!!
 
Friday 7/4
FBG (05:30) 3.9
Staying with family, will eat what we are given. Values estimated

Snack (6am): Banana {69 Cal / 15.6g Carbs}
................................12 km run [not timed]

Breakfast (8 am): Porridge (2% milk), plum, blueberries, hazelnuts {320 Cal / 43.8g Carbs}

Lunch (12pm): Vegetable soup {74 Cal / 8.8g Carbs}
Chicken salad {243 Cal / 11.8g Carbs}
Nectarine, raspberries, yoghurt {69 Cal / 7.7g Carbs}

Dinner (6pm): Salmon, new potatoes, asparagus, green beans {438 Cal / 27.3g Carbs}
Mango, kiwi, yoghurt {80 Cal / 17.4g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1410
Carbs 146.2g
Protein 98.2g
Fat 39.1g (Sat Fat 10.5g / Trans fats 0.4g)

Saturday 8/4
FBG (05:30) Not measured
Staying with family, will eat what we are given. Values estimated

Snack (6am): Banana {70 Cal / 16.0g Carbs}
................................15 km run [not timed]

Breakfast (8 am): Porridge (2% milk), nectarine, raspberries, hazelnuts {358 Cal / 43.7g Carbs}

Lunch (2pm): Pub lunch after a trip to the seaside
Sweet potato curry, jasmine rice {346 Cal / 37.5g Carbs}
Sticky toffee pudding, ice cream {276 Cal / 31.4g Carbs}

BG (6pm) 4.3
Dinner (6pm): Lasagne {339 Cal / 32.6g Carbs}
Mango, kiwi, yoghurt {81 Cal / 15.8g Carbs}

Visit to local wine bar
Amarone (2 large glasses), cheese, sourdough crackers {504 Cal / 24.9g Carbs}

6 cups of coffee (2 of them decaf)

Calories 2099
Carbs 217.0g
Protein 77.2g
Fat 67.2g (Sat Fat 28.9g / Trans fats 1.1g)

Most food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.4
Contour 5.8
B/ eggs, haselet, mushrooms, tomatoes, slice wheat, rye & spelt toast with butter, benecol
S/ cheese string
L/ tin of salmon, walnuts
D/ rump steak, stir fried mushrooms, tomatoes & asparagus, gin & diet lemonade
S/ cheese string
Exercise
Too many hours gardening
Steps 7,169
 
09/04/2023
Today's FBG: 6.0
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Tandoori chicken, lentils, onion pakoras
AL: Pistachio cake and coconut ice cream
D: skipped
Snack: mixed berries, Greek yoghurt, casein powder, PB

Yesterday's Physical Activity
Steps: ~10,000

Workout:

  • Rest day
 
10/04/2023
Today's FBG: 5.1
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Achari chicken, chana masalla
Snack: mixed berries, Greek yoghurt, casein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

4 times around bodyweight circuit below
  • 25 seated stretch band rows
  • 50 decline press ups
  • 50 squats
finish with:
  • 4 x ab crunches to failure
  • 4 x back hyperextensions to failure
 
FBG
Libre 7.6
Contour 7.7
Yesterdays food
B/ boiled eggs, homemade museli, blueberries, raspberries, coconut milk, benecol
S/ protein shake with coconut milk, 1/2 protein bar(after bike ride)
L/ cold roast chicken, cheddar
D/ roast lamb, roasted potatoes, parsnips & broccoli, purple sprouting broccoli, baby carrots, bisto, mint sauce
Exercise
9.8 mile bike ride (cold & stopped watch through my jumper without looking at it, if I’d looked I’d have made it 10 miles)
Couple of hours gardening
Steps 8,254
Hope you had a lovely Easter
 
Sunday 9/4
FBG (06:30) 4.1
Staying with family, values estimated

Breakfast (6.30 am): Porridge (semi-skimmed milk), nectarine, raspberries {295 Cal / 46.1g Carbs}
................................8 km jog
Snack (8am): Toast, marmalade {86 Cal / 15.0g Carbs}

Lunch (12pm): Tomato & basil soup {75 Cal / 8.5g Carbs}
Parma ham & fig salad {156 Cal / 15.2g Carbs}
Peach, strawberries, yoghurt, hazelnuts {124 Cal / 12.8g Carbs}

Dinner (6pm): Lamb, mint sauce, Yorkshire pudding, roast potato & parsnips,
carrots, swede, green beans {689 Cal / 46.8g Carbs}
Plum crumble, ice cream {339 Cal / 32.0g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1881
Carbs 190.2g
Protein 75.1g
Fat 77.8g (Sat Fat 24.3g / Trans fats 1.3g)

Monday 10/4
FBG (05:30) Not measured today
Staying with family, values estimated

Snack (5am): Banana {69 Cal / 15.8g Carbs}
................................10 km jog
Breakfast (7 am): Porridge (semi-skimmed milk), nectarine, raspberries, hazelnuts {339 Cal / 42.9g Carbs}


Snack (10am): Doughnut {224 Cal / 25.9g Carbs}
Service station, little choice

Lunch (1pm): Sweet potato soup, baguette {222 Cal / 33.6g Carbs}
Biscoff biscuits (x2) {75 Cal / 11.2g Carbs}
Called in at a friends house for lunch on our way home

Back home, food is now our own choice
Snack (4pm): Banana {67 Cal / 15.2g Carbs}
................................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................2 km jog home

Dinner (6pm): Lemon prawn orzo/ Soave (4oz) {530 Cal / 57.5g Carbs}
Peach, strawberries, yoghurt, pecans {123 Cal / 13.2g Carbs}

6 cups of coffee (3 of them decaf)

Calories 1740
Carbs 226.8g
Protein 72.5g
Fat 45.7g (Sat Fat 14.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
10/04/2023
FBG of 7.2 (07:30 on 11/04/2023)

Brunch:
- coffee with cream
- 3 eggs, scrambled
- 2 slices of hi-lo bread
- tea with semi-skimmed milk

Dinner
- mix of riced cauliflower and white rice
- chicken curry
- glass of red wine

Others
- small glass of whisky (a 9-year old Whisky Castle bottling from Dufftown distillery)
- 75g of dry roasted peanuts

Exercise:
- 65 minute walk with the dogs
- 50 minute gentle(ish) mountbike ride

Calories 1698
Carbs 78g
Fat 88g
Protein 120g
 
11/04/2023
Today's FBG: 5.8
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: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Achari chicken, chana masala


Yesterday's Physical Activity
Steps: ~5,000

Workout:

Set timer for 30 mins and do the circuit below non stop no breaks with a pair of 16 kg kettlebells
  • 10 double kettlebell shoulder press
  • 10 gorilla rows
  • 10 double kettlebell single leg Romanian dead lifts
 
Libre 5.5
Contour 5.4
Yesterdays food
B/ 3 scrambled eggs, avocado, benecol
S/ protein shake with coconut milk
L/ celery & peanut butter
D/ chicken breast with cheese & leek, roasted broccoli
S/ cheese string, Brazil nuts
Exercise
Warm up
3x12 banded pull ups
3 x12 lat pull downs (increasing weight)
3x 12 seated tows (increasing weight)
3x12 barbell rows
3x12 strict barbell shoulder press
3x10 front & side raise (barbell plate)
3x12 tricep extensions
3x12 bicep curls
45 minutes core & stretch
Steps 13,055
 
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