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

Tuesday 11/4
FBG (05:30) 4.1

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.1g Carbs}
................................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................2 km jog home
Breakfast 2 (7.30am): Avocado toast, half a grapefruit {253 Cal / 21.5g Carbs}

................................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................2 km jog home
Lunch (12pm): Tomato & lentil soup {89 Cal / 13.8g Carbs}
Green bean & fig salad {245 Cal / 21.2g Carbs}
Summer fruits, yoghurt, hazelnuts {134 Cal / 11.7g Carbs}

BG (6pm) 3.8
Dinner (6pm): Orecchiette with cauliflower & chilli {454 Cal / 52.0g Carbs}
Peach, raspberries, yoghurt, pecans {136 Cal / 12.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1624
Carbs 177.1g
Protein 59.6g
Fat 66.2g (Sat Fat 10.8g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.2
Contour 5.6
Yesterdays food
B/ 2 boiled eggs, mixed nuts & seeds, blueberries, raspberries, coconut milk, Benecol
S/ cheddar
L/ tofu Buddha bowl
S/ Brie, banana & walnut bread & butter
D/ chicken breast with leek & cheese, tenderstem broccoli
S/ cheese string, Brazil nuts
Exercise
30 minutes pilates
Steps 10,318
 
12/04/2023
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: Chicken steak, broccoli, kale, garlic, chillies sweetcorn, mushrooms, cream and cheese
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

4 times around circuit below:
  • 25 snatches (20 kg sand bag)
  • 25 press ups
  • 25 bent over rows (stretch band)
  • 25 shoulder presses (stretch band)
  • 25 cyclist squats
 
13/04/2023
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
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Chicken steak, broccoli, kale, garlic, chillies sweetcorn, mushrooms, cream and cheese
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

  • Rest day
 
Wednesday 12/4
FBG (05:30) Not measured today
Rest day

.................................6 km walk
Breakfast (7.30 am): Scrambled eggs with harissa and preserved lemon, asparagus, toast, OJ {449 Cal / 26.1g Carbs}

Lunch (12pm): Tomato & lentil soup {92 Cal / 14.3g Carbs}
Tuna & avocado salad {283 Cal / 6.8g Carbs}
Summer fruits, yoghurt, walnuts {135 Cal / 12.6g Carbs}

Friends visiting for a couple of days
Dinner (6pm): Roast pheasant with rowan berry sauce, celeriac mash, green beans {522 Cal / 43.9g Carbs}
Rhubarb crumble, ice cream {284 Cal / 34.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1807
Carbs 145.2g
Protein 108.1g
Fat 71.2g (Sat Fat 19.5g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.1
Yesterdays food
B/ 3 scrambled eggs with cheddar, benecol
S/ protein shake with coconut milk
L/ tofu bhudda bowl
S/ banana & walnut bread & butter, brie
D/ roast lamb, tenderstem broccoli, mint sauce, Greek yogurt, blueberries, raspberries, almonds, sunflower seeds
S/ cheese string, Brazil nuts
Exercise
2 miles indoor cycle
Warm up
4x12 barbell deadlifts (increasing weight)
3x10 barbell back squats (increasing weight)
4x10 barbell hip thrusters (increasing weight)
3x10 Bulgarian split squats (each leg)
3x10 single leg bench squats (each leg)
3x10 single leg rdl’s with hold (each leg)
Stretch
Steps 11,462
 
Thursday 13/4
FBG (05:30) 4.0

Breakfast (5.30 am): Porridge (almond milk), summer fruits, walnuts {277 Cal / 38.1g Carbs}
................................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................8 km run home

Lunch (12pm): Tomato & lentil soup, toast, hummus {249 Cal / 33.1g Carbs}
Plum, blackberries, yoghurt, hazelnuts {130 Cal / 13.2g Carbs}

Dinner (6pm): Asparagus & feta quiche, fries, salad {632 Cal / 40.2g Carbs}
Chocolate brownie [still warm], cherries, ice cream {338 Cal / 35.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1668
Carbs 168.3g
Protein 60.1g
Fat 77.3g (Sat Fat 30.4g / Trans fats 1.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.8
Contour 6
Yesterdays food
B/ scrambled eggs with cheddar, avocado, benecol
S/ Brie & walnuts
L/ tofu Buddha bowl
D/ chicken & chorizo traybake, Greek yogurt, blueberries, raspberries, almonds, sunflower seeds
S/ cheese string, Brazil nuts
Rest day
Steps 10,834
 
DEBBIESCOTT said:
Libre 5.1
Yesterdays food
B/ 3 scrambled eggs with cheddar, benecol
S/ protein shake with coconut milk
L/ tofu bhudda bowl
S/ banana & walnut bread & butter, brie
D/ roast lamb, tenderstem broccoli, mint sauce, Greek yogurt, blueberries, raspberries, almonds, sunflower seeds
S/ cheese string, Brazil nuts
Exercise
2 miles indoor cycle
Warm up
4x12 barbell deadlifts (increasing weight)
3x10 barbell back squats (increasing weight)
4x10 barbell hip thrusters (increasing weight)
3x10 Bulgarian split squats (each leg)
3x10 single leg bench squats (each leg)
3x10 single leg rdl’s with hold (each leg)
Stretch
Steps 11,462
Click to expand...
That's a great leg day!
 
14/04/2023
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: Chicken steak, broccoli, kale, garlic, chillies sweetcorn, mushrooms, cream and cheese
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

4 times around circuit below:
  • 25 inverted body rows
  • 50 press ups
  • 50 squats
followed by:
  • 3 sets leg raises to failure
  • 3 sets back hypers to failure
 
15/04/2023
Today's FBG: 5.7
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: Chicken steak, broccoli, kale, garlic, chillies sweetcorn, mushrooms, crushed chillies and fermented soya beans, stir fry
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

5 times around circuit below with a 16 kg kettlebell:
  • 1 min alternating snatches
  • 1 min alternating clean and press
  • 1 min alternating cleans
  • 1 min alternating single leg RDLs
  • 1 min kettlebell squats
 
FBG
Libre 5.4
Contour 5.4
Yesterdays food
B/ scrambled eggs with cheddar, avocado, benecol
S/ cheese string
S/ celery & peanut butter
Late lunch/chickens& bacon salad (deli)
D/ skipped not hungry
S/ casien with coconut milk, cheddar, ramekin of salted peanuts
Exercise
Peleton
15 minutes hill climb
5 minutes post ride stretch
Pm
20 minutes yoga
Steps 10,495
 
Friday 14/4
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {269 Cal / 37.9g Carbs}
................................15 km run [74 min 11 sec], 10 s over PB, happy with that.

Snack (9am): Banana {72 Cal / 16.4g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup, avocado toast {244 Cal / 26.2g Carbs}
Peach, raspberries, yoghurt, pecans {134 Cal / 10.5g Carbs}

BG (6pm) 3.7, it felt really low after a busy afternoon
Dinner (6pm): Dinner with Bubble, I cooked.
Courgette, feta & mint fritters, salad/ Champagne (2 glasses) {515 Cal / 22.7g Carbs}
Caponata lasagne/ Malbec (6oz) {528 Cal / 39.6g Carbs}
Strawberry panna cotta, strawberry coulis, shortbread tuille, Vin Santo (2oz) {333 Cal / 25.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2137
Carbs 185.8g
Protein 67.8g
Fat 72.7g (Sat Fat 24.7g / Trans fats 0.8g)

Saturday 15/4
FBG (05:30) 4.2
Rest day [actually an allotment day but nothing too heavy]

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.9g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {270 Cal / 12.5g Carbs}
Asparagus & feta quiche [leftovers], salad {270 Cal / 15.4g Carbs}
Peach, raspberries, yoghurt, hazelnuts {135 Cal / 12.2g Carbs}

Dinner (6pm): Salmon, new potatoes, asparagus, green beans, tartare sauce {565 Cal / 26.8g Carbs}
Plum, strawberries, yoghurt, pecans {133 Cal / 12.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1496
Carbs 123.8g
Protein 67.8g
Fat 72.7g (Sat Fat 15.9g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.1
Yesterdays food
B/ 2 fried eggs, haslet, mushrooms, brnecol
S/ almonds
L/ tin of salmon, greek yogurt, blueberries, raspberries, almonds, sunflower seeds, pumpkin seeds, collagen
S/ Brie & walnuts
D/ rump steak, stir fried mushrooms, tomatoes & red onion, coconut & pineapple gin & diet lemonade
S/ cheese string & Brazil nuts
Exercise
6x12 barbell deadlifts (increasing weight)
6x12 barbell strict shoulder presses (increasing weight)
Steps 7,662
 
16/04/2023
Today's FBG: 5.7
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: Chicken steak, broccoli, kale, garlic, chillies sweetcorn, mushrooms, crushed chillies and fermented soya beans, stir fry
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

3 times around bodyweight circuit below:
  • inverted rows to failure
  • 10 pike press ups
  • 10 regular press ups
  • 10 diamond press ups
  • 30 Bulgarian split squats
finish with 3 sets ab crunches to failure
 
Sunday 16/4
FBG (05:30) Not measured today
Rest day [another allotment day, digging today]

Breakfast (7.30 am): Scrambled duck egg with tomatoes, capers & asparagus, avocado toast, OJ {425 Cal / 27.4g Carbs}

Lunch (12pm): Mushroom & fennel soup {59 Cal / 5.3g Carbs}
Chicken salad {261 Cal / 9.0g Carbs}
Peach, raspberries, yoghurt, hazelnuts {123 Cal / 11.2g Carbs}

(4.30pm) Corona (12oz) {148 Cal / 13.9g Carbs}
Sitting in the garden in the sun after a days labour

Dinner (6pm): Venison burger, sweet potato fries, onion rings, salad {634 Cal / 42.5g Carbs}
Plum, blueberries, yoghurt, pecans {124 Cal / 13.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1816
Carbs 129.6g
Protein 116.3g
Fat 74.6g (Sat Fat 19.9g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
17/04/2023
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
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Chicken steak, broccoli, kale, garlic, chillies sweetcorn, mushrooms, cream and cheese


Yesterday's Physical Activity
Steps: ~5,000

Workout:

5 times around circuit below with pair of 16 kg kettlebells:
  • 1 min alternating snatches
  • 1 min alternating clean and presses
  • 1 min alternating cleans
  • 2 min suitcase deadlifts with 2 x 16 kg bells (down slow, up explosively)
 
Contour 5.8
Libre failed yet again
Yesterdays food
B/ eggs, bacon, mushrooms, tomatoes, slice wheat, rye & spelt toast with butter, benecol
S/ protein shake with coconut milk, Brazil nuts
L/ homemade coconut chicken curry & cauliflower rice
S/ salted peanuts & cheddar
D/ Greek yogurt, casien, blueberries, raspberries, almonds, flaked coconut, sunflower seeds, pumpkin seeds
S/ 2 cheese strings, Brazil nuts
Exercise
11.1 mile bike ride
Steps 2,894
 

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Monday 17/4
FBG (05:30) 4.4

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}
...............................15 km run [73 min 42 sec] New PB, felt really good today

Snack (11am): Banana {67 Cal / 15.2g Carbs}
................................1 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................1 km jog home
A gentle unwinding exercise

Lunch (12pm): Caponata & squid {354 Cal / 23.8g Carbs}
Peach, raspberries, yoghurt, hazelnuts {132 Cal / 11.2g Carbs}

BG (5pm) 3.9
Snack (5pm): Mushroom & fennel soup {59 Cal / 5.3g Carbs}
Wife running late for dinner

Dinner (7pm): Beetroot & goats cheese loaf, new potatoes. green beans, peas {625 Cal / 50.3g Carbs}
Found the beets when digging the allotment, buried amongst some weeds, from last year
Nectarine, strawberries, yoghurt, pecans {127 Cal / 11.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1676
Carbs 161.5g
Protein 70.8g
Fat 73.8g (Sat Fat 14.8g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Yet another new libre 5.6
Contour 5.3
Yesterdays food
B/ 3 scrambled eggs with cheddar, avocado, benecol
S/ protein shake with coconut milk
L/ cold roast chicken, peanut butter, mushroom & fennel soup
S/ Brie, almonds
D/ roast chicken, roasted broccoli
S/ cheese strings, Brazil nuts
Exercise
Warm ip
4x12 barbell deadlifts (increasing weight)
3x10 barbell back squats (increasing weight) up to 42kg only 6kg of body weight
4x10 barbell hip thrusters (increasing weight)
3x20 (race leg) alternating front lunge (knee to floor) with a kettlebell on shoulder
3x10 (each leg) single leg rdl’s with hold
Stretch
Steps 12,098
 
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