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

AGC_68 said:

29/05/2023
Today's FBG: 6.5
Yesterday's food:
B: skipped
L: Lunch at turksih restaurant, ate plenty, didn't avoid carbs but kept it healthy-ish, had a good baklava dessert with pistachios and cream
D: Huel Black chocolate + egg + peanut butter + cocoa nibs
AD: Oreo ice cream

Birthday yesterday (snakes alive! - 55!) so enjoyed plenty of good food without worrying about it. FBG pretty similar to yesterday, so doesn't look like diet is playing a part in the high FBGs.

Yesterday's Physical Activity

Steps: ~8,000

Workout:

• Rest day

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Lainie71 said:

FBG 7.1
Exercise
About 1hr 20 mins in total (not including the dog walk)!
Very early 1 hours walk around a field yesterday with a very energetic dog!
45 mins spin bike
20 bicep curls with weights
10 overhead tricep extensions with weights
15 press ups
10 incline push ups
20 sit-ups
10 calf raises
10 minutes cool down with yoga and stretches

Think I need to get some heavier weights as the ones I have don't seem weighty enough now. My thighs have muscle definition at the sides now, think its all the cycling and my shoulders have started to tone - didn't think that was possible!

Food
Breakfast - x2 cold burgers and a handful of salted nuts
Lunch -Chicken thigh with salad seasoned with chia seeds, sunflower seeds and herbs
Snacks - Salted peanuts, diced avocado with chopped celery seasoned with lemon salt and pepper
Cream teas and a lot of water throughout the day.

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DEBBIESCOTT said:

Great exercise routine
Heavier weights means less reps & more muscle tone, just ensure you eat enough protein & have a rest day every werk
You’re doing great

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AGC_68 said:

@Lainie71 that's great advice from @DEBBIESCOTT
If you're looking to get more muscle tone and the benefit of more blood glucose control split your training up a bit too. One day do the spin bike, the next do a resistance based routine. You'll have more energy for the resistance work that way and will be able to stress the muscles a bit more as you're not fatigued after the spin bike. Get some adjustable dumbbells cheap and easy to workout at home. for the Focus on the big compound moves, Bench press (don't need a bench can do it on the floor) and press ups, shoulder press, squats, upper body supported bent over rows, lunges, deadlifts, or Bulgarian split squats. Then you can do some isolation work for the biceps and triceps with curls and extensions, or some lateral raises for the shoulders if you want ... spread out over the weak. If you're starting out, go for 2 or 3 full body workouts a week, on the days that you're not spinning. Pick one Chest pressing exercise, one back exercise, one shoulder, one leg, one core exercise, one or two isolation exercises (biceps curls one day, triceps the next workout, shoulders on another). Do a warm up set of each exercise then do 3 sets where you go close to failure. Don't go too heavy, you really don't need to, keep your joints safe especially your lower back, going close to failure with moderate weights that feel comfortable for you to use without risk is best. Start light and work your way up until you find the sweet spot for each exercise that lets you get enough intense work done without risk. Then you can slowly increase the weight for each exercise safely as you get stronger. On days that your legs are really feeling it from all the spin work you've done you can go easy on the legs skip them or just do slow controlled stiff legged deadlifts, bike work does a lot for your legs anyway so take it into account depending on how they feel. And as Debbie said make sure you get enough good quality protein. Great for blood sugar control too if you can increase the percentage of your calories that come from protein. But for muscle recovery and synthesis it is a must, try to get in 1 gram per pound of bodyweight. Good luck, have fun and keep it safe

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AGC_68 said:

30/05/2023
Today's FBGs at 09:00
Libre: 6.3
Finger prick: 6.7

Today's FBGs at 07:00
Libre: 4.9
Finger prick: 5.3

Yesterday's food:
B: Huel Black chocolate + egg + peanut butter + cocoa nibs
L: Huel Black chocolate + egg + peanut butter + cocoa nibs
AL: mixed berries, Greek yoghurt, protein powder, peanut butter
D: Huel Black chocolate + egg + peanut butter + cocoa nibs
Late snack: 2 Low sugar protein bars


Yesterday's Physical Activity

Steps: ~5,000

Workout:

4 times around circuit below:

• 25 inverted body rows
• 50 press ups
• 25 cyclist squats

finish with 4 x 26 bicycle crunches and stretching

Stuck on the Libre yesterday. My average BG over last 12 hours was 4.7, not bad given the late night protein bar snack. It does go down very low between 3 AM to 7 AM moving up and down between 2.9 to 3.3 mmol/L, and then the liver seems to start pumping out some glucose to bring it up. So by 8 AM it is in the 6s. It looks like I don't really have anything to worry about. It'll be interesting to see how it looks over the coming weeks.

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AGC_68 said:

30/05/2023
Today's FBGs at 09:00
Libre: 6.0
Finger prick: 6.7

Today's FBGs at 07:00
Libre: 5.8
Finger prick: 6.1

Yesterday's food:
B: Huel Black chocolate + egg + peanut butter + cocoa nibs
L: Huel Black chocolate + egg + peanut butter + cocoa nibs
AL: mixed berries, Greek yoghurt, protein powder, peanut butter
D: Huel Black chocolate + egg + peanut butter + cocoa nibs
Late snack: 2 Low sugar protein bars


Yesterday's Physical Activity

Steps: ~5,000

Workout:

• 4 x 10 squats (2 x 20 kg bells)
• 4 x 25 chest press (2 x 20 kg bells)
• 4 x 26 gorilla rows (2 x 20 kg bells)
• 4 x 20 shoulder push press (2 x 20 kg bells)
• 4 x L sits to failure

Used a different protein powder yesterday to the one the day before, and my BG levels stayed in the 6s almost all night, despite being 5.4 after working out before bed. That particular brand of whey just gets absorbed too quickly and then gets slowly converted to glucose (or perhaps it comes with more sugar the macros say), I won't use it anymore I think.

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AGC_68 said:

Which brand @DEBBIESCOTT ?

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