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

Monday 8/5
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), Strawberries, raspberries, pecans {277 Cal / 37.1g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................6 km jog home

Lunch (12pm): Carrot & ginger soup {57 Cal / 10.4g Carbs}
Tuna salad {221 Cal / 6.1g Carbs}
Plum, blackberries, yoghurt, walnuts {121 Cal / 12.6g Carbs}

BG (6pm) 4.1
Dinner (6pm): Linguine primavera, salmon fillet {695 Cal / 46.6g Carbs}
Pear, blueberries, yoghurt, hazelnuts {128 Cal / 14.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1541
Carbs 133.9g
Protein 88.6g
Fat 63.5g (Sat Fat 9.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.3
Yesterdays food
B/ scrambled eggs & avocado , actimel
S/ protein shake with almond milk, homemade banana, oat & blueberry muffin
L/ salmon steak, broccoli, endamme & mungbean fettuccine, parmesan
D/ cold roast chicken, d/g, homemade banana & walnut bread & butter
S/ cheese string, Brazil nuts
Exercise
Warm up
3x12 band assisted pull-ups
3x12 lat pull downs
3x12 seated rows
2x12 seated rows (different machine)
3x12 barbell strict shoulder press
3x12 bench press
3x10 plate front & side raise
35 minutes core & stretch
Steps 6,257
 
Great workout, great FBG! Earned!
 
09/05/2023
Today's FBG: 5.6
Yesterday's food:
B: Huel Black chocolate + peanut butter + cocoa nibs
L: Huel Black chocolate + peanut butter + cocoa nibs
D: 3 chicken thighs, black lentils with garlic, cumin and butter
AD: Choc protein bar


Yesterday's Physical Activity
Steps: ~5,000

Workout:

  • Rest day
 
Todays FBG 6.1

Yesterdays exercise
30 mins spin bike
20 mins recumbent bike
10 incline push ups
20 bicep curls with 2.3kg weights
20 dumbbell tricep kickbacks with 2.3kg weights
12 Calf raises
15 glute bridges

Yesterdays food
B - 1 cold boiled egg, 3 rashers of bacon and chopped asparagus in butter.
L - 3 Black farmer sausages with cauliflower and broccoli and a small portion of mushy peas.
D -1 left over sausage with green salad
Snack - Chopped avocado, cucumber and celery seasoned with salt pepper and a dash of lemon
3 cups of cream/almond tea
Lots of green tea and water
 
Great all around workout and diet and a good FBG too! Nice going
 
FBG
Yesterdays food
B/ 2 boiled eggs, homemade granola, blueberries, raspberries, almond milk
S/ babybel
L/ roast chicken, Brie, homemade banana & walnut bread & butter
D/ rib of beef, horseradish sauce, baby carrots, green beans, cauliflower
S/ cheese string, Brazil nuts
Rest day
Steps 11,768
 
Tuesday 9/5
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {280 Cal / 37.9g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home
Breakfast 2 (7 am): Avocado toast, half a grapefruit {315 Cal / 28.3g Carbs}

..................................10 km run [not timed]
Lunch (12pm): Tomato & lentil soup {103 Cal / 16.1g Carbs}
Green bean & fig salad {255 Cal / 23.1g Carbs}
Nectarine, raspberries, yoghurt, almonds {129 Cal / 13.7g Carbs}

Dinner (6pm): Wild boar sausages, celeriac mash, carrots, runner beans {515 Cal / 47.8g Carbs}
Apple & blackberry crumble, ice cream {288 Cal / 37.9g Carbs}
Fruit from the freezer, clearing space for this years crops

5 cups of coffee (4 of them decaf)
Too many carbs today, will be more careful tomorrow

Calories 1927
Carbs 211.4g
Protein 73.7g
Fat 76.1g (Sat Fat 18.9g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
10/05/2023
Today's FBG: 5.8
Yesterday's food:
B: Huel Black chocolate + peanut butter + cocoa nibs
L: Huel Black chocolate + peanut butter + cocoa nibs
D: Tuna, green veggies, garlic, chilli, cream, cheese
AD: Choc protein bar


Yesterday's Physical Activity
Steps: ~5,000

Workout:

  • 5 x 25 chest press (pair of 20 kg bells)
  • 5 x 10 chest supported bent over rows (pair of 20 kg bells)
  • 5 x 5 biceps curls (pair of 20 kg bells)
  • 5 x 10 shoulder presses (pair of 20 kg bells)
  • 5 x 10 squats (pair of 20 kg bells)
  • 5 x 15 ab crunches
 
Wednesday 10/5
FBG (05:30) Not measured today

..............................5 km walk
Breakfast (7.30 am): Bacon & eggs, avocado toast, OJ {495 Cal / 19.2g Carbs}

Lunch (12pm): Carrot & ginger soup {57 Cal / 10.4g Carbs}
Chicken salad {282 Cal / 5.2g Carbs}
Strawberries, raspberries, yoghurt, almonds {127 Cal / 11.1g Carbs}

Dinner (6pm): Charred runner beans with peach, goats cheese & walnuts {289 Cal / 8.1g Carbs}
Crab, fennel & asparagus risotto/ Pinot Gris (5oz) {474 Cal / 57.0g Carbs}
Pear, blackberries, yoghurt, hazelnuts {131 Cal / 12.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1897
Carbs 130.4g
Protein 107.6g
Fat 83.0g (Sat Fat 19.7g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.9
Yesterdays food
B/ 3 scrambled eggs, avocado, actimel
S/ protein shake with almond milk, banana, oat & blueberry muffin
L/ roast chicken, Brie, banana & walnut bread & butter
S/ Brazil nuts
D/ eggs, bacon, mushrooms, tomatoes
S/ d/g & salt & vinegar peanuts


Exercise
2 miles indoor cycle
Warm up
Barbell deadlifts Deadlifts
10,8,4,6,2,1,1, increasing weight each set
Last 2 sets pb’s
71kg & 71.5kg (only another 0.5kg to get up to 1.5 times body weight
Barbell back squats
10,8,6,4,2, increasing weight each set (last set 44kg, tried 45kg but went too low, below parallel & failed, still 4kg off body weight
Barbell hip thrusters
3x10 sets (increasing weight up to 75kg)
Stretch
Pm
5x12 push-ups
Steps 11,866
Blood test day so had supper last night, had hoped b/s would have been a bit higher, 20 miles to the hospital
 
11/05/2023
Today's FBG: 5.8
Yesterday's food:
B: Huel Black chocolate + peanut butter + cocoa nibs
L: Huel Black chocolate + peanut butter + cocoa nibs
D: 3 chicken thighs, green veggies, garlic, chilli, cream, cheese
AD: Choc protein bar


Yesterday's Physical Activity
Steps: ~5,000

Workout:

  • 5 x 50 press ups
  • 5 x 10 chest supported bent over rows (pair of 20 kg bells)
  • 5 x 10 squats (pair of 20 kg bells)
 
Your diet and exercise have been fantastic! Good luck with the blood tests
 
Thursday 11/5
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.7g Carbs}
................................15 km run [74 min 57 sec] Hard work today

Lunch (12pm): Carrot & ginger soup {62 Cal / 11.4g Carbs}
Tuna & avocado salad {232 Cal / 5.4g Carbs}
Nectarine, strawberries, yoghurt, pecans {125 Cal / 11.9g Carbs}

Snack (4pm): Ice cream 99 {209 Cal / 20.3g Carbs} Guesstimate
Heavy work at the allotment, visit from an ice cream van, couldn't resist.

BG (6pm) 3.7 [Surprising, but hard work in the sun must have trumped the ice cream]
Dinner (6pm): Jackfruit & cashew curry, rice {480 Cal / 42.1g Carbs}
Mango, kiwi, yoghurt, pistachios {130 Cal / 14.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1559
Carbs 149.7g
Protein 58.6g
Fat 74.1g (Sat Fat 17.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.1
Yesterdays food
B/ protein shake with almond milk, 2 chicken drumsticks (at work after blood test)
S/ 1/2 protein bar
L/ cold roast chicken, cheddar, banana & walnut bread & butter
S/ 1/2 protein bar
D/ 2 boiled eggs, homemade granola, blueberries, raspberries, almond milk
Exercise
5x12 push-ups
Steps 11,879
Out the house for 11 hours again yesterday, sleep more important than exercise
 
12/05/2023
Today's FBG: 6.0
Yesterday's food:
B: Huel Black chocolate + peanut butter + cocoa nibs
L: Huel Black chocolate + peanut butter + cocoa nibs
D: Huel Black chocolate + peanut butter + cocoa nibs + protein powder
AD: Choc protein bar


Yesterday's Physical Activity
Steps: ~5,000

Workout:

  • Rest day
 
Friday 12/5
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, pecans {280 Cal / 37.9g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (11 am): Banana {72 Cal / 16.4g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Celeriac & apple soup {56 Cal / 9.3g Carbs}
Jackfruit & cashew curry [leftovers] {354 Cal / 18.7g Carbs}
Plum, blueberries, yoghurt, walnuts {126 Cal / 11.7g Carbs}

Dinner (6pm): Monkfish saltimbocca, parmentier potatoes, green beans {529 Cal / 23.9g Carbs}
Malaga ice cream {198 Cal / 28.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1649
Carbs 152.1g
Protein 73.4g
Fat 77.5g (Sat Fat 16.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
13/05/2023
Today's FBG: 6.0 (measured late, need to eat, Liver is dumping glucose into the blood stream I think)
Yesterday's food:
B: Huel Black chocolate + peanut butter + cocoa nibs
L: Huel Black chocolate + peanut butter + cocoa nibs
D: Thai green chicken curry, small amount of rice
AD: Mixed berries, Greek yoghurt, protein powder, PB


Yesterday's Physical Activity
Steps: ~5,000

Workout:
  • 5 x 25 chest press (pair of 20 kg bells)
  • 5 x 10 bent over rows (heavy resistance stretch band)
  • 5 x 5 biceps curls (pair of 20 kg bells)
  • 5 x 10 shoulder presses (pair of 20 kg bells)
  • 5 x 10 deadlifts (very heavy resistance stretch band)
  • 5 x 50 bicycle crunches
 
2 workouts!! You're a machine!
 
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