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

22/04/2023
Today's FBG: 5.8
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: 4 eggs fried with, garlic, fresh red chilli , spring onions, mushrooms, broccoli, fresh coriander, tumeric, and cumin, melted cheddar
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
Late snack: two tandoori roast chicken thighs

Yesterday's Physical Activity
Steps: ~5,000

Workout:
  • 4 x 20 bench press ( 2 x 20 kg bells )
  • 4 x 25 press ups
  • 4 x 25 bent over rows with heavy stretch band
  • 4 x 10 explosive clean and press ( 2 x 20 kg bells )
  • 4 x 10 full depth squats ( 2 x 20 kg bells )
  • 4 x ab crunches to failure
 
FBG
Libre 5.8
Contour 4.9
Yesterdays food
B/ haslet, 2 fried eggs, cherry tomatoes, mushrooms
L/ 2 slices roast ham, Greek yogurt with collagen, blueberries, raspberries, sunflower & pumpkin seeds, almonds
S/ fresh coconut, cheddar
D/ sirloin steak, horseradish sauce, cherry tomatoes, red onion, pineapple & coconut gin & diet lemonade
Exercise
Peleton
60 minutes power zone ride (all intervals 75-80% max heart rate)
All recoveries 60-65%
5 minutes post ride stretch
B/s after 4.3
Steps 10,168
 
23/04/2023
Today's FBG: 5.7
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: 4 eggs fried with, garlic, fresh red chilli , spring onions, mushrooms, broccoli, fresh coriander, turmeric, and cumin, melted cheddar
Snack: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Tandoori chicken, lamb kebabs, yoghurt mint and chilli sauce, plau rice
Dessert: sweet vermicelli dessert (dry vermicelli fried in butter and olive oil with sugar, covered in chopped pistachios and almonds, with lots of cream poured on top - no cardamom .. controversial around my neck of the woods but, my dessert - my rules! )

Yesterday's Physical Activity
Steps: ~5,000

Workout:
  • Tabata press ups (Full effort press ups trying to get as many reps as possible each set, 20 secs max effort followed by 10 secs recovery - repeated continually for 4 mins)
  • Tabata inverted body rows (Same protocol as above)
  • Tabata cyclist squats (Same protocol as above)
  • Tabata burpees (Same protocol as above)
Blood glucose was quite high after indulging in Eid food and deserts, was 5.5 after doing the above. Love Tabata workouts. Haven't done one in ages. Must do a couple every week, really deplete the glycogen in the muscles very nicely!
 
Well done on the FBG after that dinner, maybe tabata workouts is the way to go a couple of times a week (for you not me obvs)
 
24/04/2023
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: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Shakshuka with eggs and chicken
Dessert: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

with pair of 20 kg bells
  • 4 x 10 bench press
  • 4 x 20 gorilla row
  • 4 x 10 shoulder press
  • 4 x 5 biceps curls
  • 4 x 10 squats
  • 4 x 15 ab crunches
 
Sunday 23/4
FBG (05:30) 4.2

...................................5 km walk
Breakfast (8.30 am): Bacon & eggs, mushrooms, baked beans, grapefruit juice {496 Cal / 13.3g Carbs}
Toast, marmalade {140 Cal / 24.9g Carbs}

Lunch (12pm): Tomato & lentil soup, toast & hummus {252 Cal / 37.0g Carbs}
Peach, blueberries, yoghurt, pecans {128 Cal / 13.4g Carbs}

BG (5pm) 4.1
(5pm) Malbec (2 large glasses) {301 Cal / 9.0g Carbs}
After a day at the allotment whilst making dinner

Dinner (6pm): Toad in the hole, celeriac mash, carrots, peas {645 Cal / 58.3g Carbs}
Plum, blackberries, yoghurt, walnuts {127 Cal / 13.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 2132
Carbs 175.8g
Protein 101.1g
Fat 75.9g (Sat Fat 21.1g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Monday 24/4
FBG (05:30) Not measured today
Easy week this week, just light stuff to keep things moving

...............................5 km walk
Breakfast (7.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.8g Carbs}

(11am)..................1 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................1 km jog home

Lunch (12pm): Tomato & lentil soup {90 Cal / 14.0g Carbs}
Chicken salad {343 Cal / 15.7g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {129 Cal / 12.1g Carbs}

Dinner (6pm): Linguine alla caponata {539 Cal / 55.6g Carbs}
Pear, blackberries, yoghurt, pecans {132 Cal / 13.8g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1546
Carbs 155.6g
Protein 84.8g
Fat 55.4g (Sat Fat 9.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.6
Contour 5.6
Yesterdays food
B/ cream cheese pancakes with blueberries & raspberries, benecol
S/ cheese string
L/ roast chicken, roasted broccoli, baby carrots, bisto
D/ peanut butter on low carb crackers
S/ casien with almond milk, cheese string, Brazil nuts
Exercise
55 minutes core & stretch
Steps 5,956
 
FBG
Libre 6
Contour 5.5
Yesterdays food
B/ cheese frittata
S/ protein shake with almond milk, fresh coconut
L/ bovril, cold roast chicken, cheddar
S/ fresh coconut
D/ cheese, tomato & red onion omelette
S/ 2 cheese strings, Brazil nuts
Exercise
Warm up
3x10 band pull ups
4x12 lat pull downs
4x12 seated rows
3x12 barbell strict shoulder press
3x10 barbell plate front & side raise
3x12 bench press
3x12 tricep pulls
3x12 hammer curls
Cool down stretch
Steps 11,646
 
25/04/2023
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: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB
D: Chicken, broccoli, kale, mushrooms, garlic chilli, cream, cheese
Dessert: Nectarine, raspberries, blueberries, Greek yog, protein powder, PB

Yesterday's Physical Activity
Steps: ~5,000

Workout:

Bodyweight Tabata
  • Tabata press ups (Full effort press ups trying to get as many reps as possible each set, 20 secs max effort followed by 10 secs recovery - repeated continually for 4 mins)
  • Tabata inverted body rows (Same protocol as above)
  • Tabata squats (Same protocol as above, but during the 10 secs recovery staying at thighs parallel to ground to maintain muscle tension)
  • Tabata wrestler's sprawls (Same protocol as above)
 
Tuesday 25/4
FBG (05:30) 3.9
Easy week this week, just light stuff to keep things moving

...............................7 km walk
Breakfast (7.30 am): Toast with baked beans & mushrooms, half a grapefruit {381 Cal / 35.8g Carbs}

Lunch (12pm): Celeriac & apple soup, avocado toast {298 Cal / 28.7g Carbs}
Peach, raspberries, yoghurt, hazelnuts {136 Cal / 12.5g Carbs}

Snack (5pm): Banana {70 Cal / 16.0g Carbs}

Dinner (6.30pm): Prawn, squash & mango rendang, rice {525 Cal / 50.1g Carbs}
Pineapple flambed in rum, ice cream, pistachios {233 Cal / 27.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1686
Carbs 177.1g
Protein 72.4g
Fat 68.2g (Sat Fat 13.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
26/04/2023
Today's FBG: 5.3
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: 4 large eggs scrambled, with mushrooms, garlic, chillies, coriander stuffed in two pittas
Snack: Strawberries, blueberries, Greek yog, protein powder, PB
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs


Yesterday's Physical Activity
Steps: ~5,000

Workout:

  • Rest day
 
FBG
Libre 5.9
Contour 5.6
Yesterdays food
B/ 2 boiled eggs, mixed nuts & seeds, blueberries, raspberries, almond milk, actimel
S/ cheddar
L/ roast chicken, brie
S/ walnuts
D/ 2 chicken drumsticks, roast ham, Brie, pear & peanut butter
S/ 2 cheese strings, almonds
Rest day
Steps 12,677
 
Wednesday 26/4
FBG (05:30) Not measured today
Easy week this week, just light stuff to keep things moving

...............................5 km walk
Breakfast (7.30 am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.8g Carbs}

...............................10 km run [more of a jog, didn't push it]
Lunch (12pm): Tomato & lentil soup {136 Cal / 21.1g Carbs}
Tuna salad {240 Cal / 5.5g Carbs}
Mango, pineapple, yoghurt, pistachios {125 Cal / 16.5g Carbs}

BG (6pm) 4.0
Dinner (6.30pm): Duck breast in orange sauce, potato dauphinoise, carrots, peas,
runner beans / Duoro (5oz) {705 Cal / 36.1g Carbs}
Peach, raspberries, yoghurt, hazelnuts {123 Cal / 13.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1651
Carbs 133.9g
Protein 108.3g
Fat 73.3g (Sat Fat 19.4g / Trans fats 0.8g)

All food cooked from scratch, if you would like a recipe, please just ask
 
27/04/2023
Today's FBG: 5.9
Yesterday's food:
B: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
L: 4 large eggs scrambled, with mushrooms, garlic, chillies, coriander stuffed in two pittas
Snack: Strawberries, blueberries, Greek yog, protein powder, PB
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs


Yesterday's Physical Activity
Steps: ~5,000

Workout:

with a pair of 20 kg bells
  • 4 x 15 bench press
  • 4 x 20 gorilla row
  • 4 x 10 shoulder press
  • 4 x 5 biceps curls
  • 4 x 10 squats
  • 4 x 15 ab crunches
 
FBG
Libre 6.3
Contour 6.6
Yesterdays food
B/ scrambled eggs, avocado, Lincolnshire sausage, actimel
S/ protein shake with almond milk, cheddar
L/roast chicken salad
D/ chicken breast with cheese & leek, stir fried mushrooms, red onion & tomatoes, Greek yogurt with blueberries, raspberries, pumpkin seeds, almonds
S/ Lindt 90% cocoa
S/ cheddar, Brazil nuts
S/ almonds
Exercise
1 mile indoor cycle
Warm up
Barbell deadlifts
3x12
2x10 increasing weight
5x8 barbell back squats (low & slow)
5x10 barbell hip thrusters (increasing weight)
3x10 (each leg) rdl’s (slow with holds)
Stretch
Pm
35 minutes core & stretch
Steps 12,611
Got a cold & hayfever & just want to eat
 
Thursday 27/4
FBG (05:30) 3.9
Easy week this week, just light stuff to keep things moving

...............................7 km walk
Breakfast (7.30 am): Duck egg, bacon, asparagus, tomatoes, avocado toast, OJ {539 Cal / 20.1g Carbs}

Lunch (12pm): Celeriac & apple soup {51 Cal / 8.5g Carbs}
Green bean & fig salad {225 Cal / 21.0g Carbs}
Plum, blackberries, yoghurt, walnuts {124 Cal / 12.6g Carbs}

Dinner (6.30pm): Wild mushroom & pea orzotto {403 Cal / 49.5g Carbs}
Pear, blueberries, yoghurt, hazelnuts {133 Cal / 13.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1517
Carbs 131.8g
Protein 63.9g
Fat 69.4g (Sat Fat 14.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.9
Contour 4.5
Yesterdays food
B/ 3 scrambled eggs with cheddar, avocado, actimel
L/ roast chicken salad (mayo, grated cheese & walnuts so not low calorie)
D/ skipped
S/ casien with almond milk, roast ham, brie, Brazil nuts
Rest day
Steps 11,182
B/s has been creeping up so had a reset day
 
27/04/2023
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: Strawberries, blueberries, Greek yog, protein powder, PB
D: Huel Black chocolate + 1 raw egg + almond butter, chopped hazelnuts + cocoa nibs
Snack: Strawberries, blueberries, Greek yog, protein powder, PB


Yesterday's Physical Activity
Steps: ~5,000

Workout:

4 times around circuit below with a pair of 20 kg bells
  • 25 diamond press ups
  • 26 gorilla rows
  • 10 shoulder presses
  • 10 single leg RDLs (10 L, 10 R)
  • 10 squats
  • 15 ab crunches
 
Great looking FBGs, not too low for you I hope? ... how're you feeling?
 
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