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

Sunday 18/6
FBG (05:30) 4.3
Rest day

Breakfast (7.30 am): Baked beans & mushrooms on toast, OJ {490 Cal / 41.5g Carbs}

Snack (10am): Toblerone, 3 pieces {136 Cal / 13.5g Carbs}

Lunch (12pm): Soupe au pistou {168 Cal / 17.7g Carbs}
Plum, blackberries, yoghurt, walnuts {131 Cal / 13.2g Carbs}

Dinner (6.30pm): Sausages (x4), celeriac mash, peas, sweetcorn, quince jelly/
Primitivo (5oz) {727 Cal / 46.2g Carbs}
Dinner made by son with help from his mum (he is only 12) for fathers day
Peach, strawberries, yoghurt, almonds {134 Cal / 13.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1828
Carbs 152.4g
Protein 96.6g
Fat 83.7g (Sat Fat 23.4g / Trans fats 1.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.1
Yesterdays food
B/ eggs, bacon, slice soughdough toast & butter
S/ camomile tea & collagen
L/ warm roast chicken salad
D/ warm homemade banana & walnut bread & butter, cold roast chicken, cheddar
S/ fresh coconut, 2 cheese strings
Exercise
4.14 mile bike ride (low resistance, high cadence)
Rest of the day gardening
Steps 7,003
 
19/06/2023
Today's FBGs at 08:30
Finger prick: 6.2

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Huel Black Choc + egg + PB + Cocoa nibs
AL: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: Huel Black Choc + egg + PB + Cocoa nibs, toasted cheese sandwich (seeded bread)
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:
  • 4 x 20 chest press (2 x 20 kg bells)
  • 4 x 10 decline deficit press ups
  • 4 x 26 ballistic single arm rows (20 kg bell)
  • 4 x 10 strict shoulder press (2 x 20 kg bells)
  • 4 x 16 reverse lunges (2 x 16 kg bells)
 
Monday 19/6
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, almonds {276 Cal / 38.3g Carbs}
..............................15 km run [74 min 27 sec]

Snack (11am): Banana {69 Cal / 15.8g 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 {47 Cal / 8.0g Carbs}
Tuna & avocado salad {362 Cal / 6.6g Carbs}
Plum, blueberries, yoghurt, walnuts {123 Cal / 11.6g Carbs}

BG (6pm): 4.1
Dinner (6pm): Crab risotto {595 Cal / 64.8g Carbs}
Cherries, strawberries, yoghurt, pecans {131 Cal / 14.4g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1646
Carbs 166.1g
Protein 78.9g
Fat 64.0g (Sat Fat 11.5g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 3.8
Yesterdays food
B/ 2 boiled eggs, Brazil nuts, actimel
S/ casien with almond milk
L/ cold roast chicken, d/g, banana & walnut bread & butter, cherries
S/ fresh coconut
D/ salmon steak, salad
S/ Edam, almonds
Exercise
1 mile indoor cycle
Warm up
4x12 barbell deadlifts (increasing weight)
4x10 barbell back squats (increasing weight)
4x10 & 1x6 barbell hip thrusters (increasing weight, last set 90kg pb)
2x20 reverse lunges with kettlebell at shoulder
3x12 leg extensions
3x10 ghd back extensions
Stretch
Steps 10,092
 
19/06/2023
Today's FBGs at 08:30
Finger prick: 6.1

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Huel Black Choc + egg + PB + Cocoa nibs
AL: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: Chicken curry, 1 piece seeded bread
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:
  • Rest day
 
Tuesday 20/6
FBG (05:30) 4.2

Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {279 Cal / 38.1g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home
Snack (7am): Doughnut (small) {152 Cal / 20.0g Carbs}
Preparing son's lunchbox when ravenous, not wise, I succumbed!

Snack (11am): Banana {69 Cal / 15.8g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Soupe au Pistou, avocado toast {309 Cal / 28.2g Carbs}
Peach, raspberries, yoghurt, almonds {119 Cal / 11.8g Carbs}

Dinner (6pm): Duck breast, roast potatoes, fig & green bean salad {581 Cal / 34.9g Carbs}
Kiwi, strawberries, yoghurt, pecans {135 Cal / 12.8g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1684
Carbs 167.6g
Protein 77.2g
Fat 69.2g (Sat Fat 13.3g / Trans fats 1.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbg
Libre 4.7
Yesterdays food
B/ 3 scrambled eggs, banana & walnut toast with butter, actimel
S/ casien with almond milk
L/ tofu Buddha bowl, cheddar, edam
S/ fresh coconut, cheddar, edam
D/ cold roast chicken, stir fried mushrooms, cherry tomatoes, red onion, asparagus & feta
S/ homemade granola warm from the oven
Rest day
Steps 10,909
 
21/06/2023
Today's FBGs at 08:30
Finger prick: 5.8

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Huel Black Choc + egg + PB + Cocoa nibs
AL: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: 2 breaded chicken steaks, broccoli, kale, cream

Yesterday's Physical Activity
Steps: ~6,000

Workout:

5 x 6 minute rounds as below:
  • 2 minutes suitcase deadlifts (2 x 20 kg bells)
  • 2 minutes single arm snatches, alternating L and R (20 kg bell)
  • 2 minutes deficit press ups
 
Wednesday 21/6
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Smoked mackerel, toast, gooseberry compote {420 Cal / 23.8g Carbs}
Homegrown gooseberries, but very small crop this year

Lunch (12pm): Soupe au pistou {116 Cal / 12.2g Carbs}
Green bean & fig salad {232 Cal / 20.8g Carbs}
Peach, raspberries, yoghurt, pecans {129 Cal / 11.5g Carbs}

Dinner (6pm): Casarecce with cauliflower & chilli / Primitivo (4oz) {516 Cal / 54.6g Carbs}
Rhubarb & ginger crumble, ice cream {297 Cal / 33.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1753
Carbs 162.8g
Protein 84.7g
Fat 66.4g (Sat Fat 17.3g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.1
Yesterdays food
B/ 2 boiled eggs, homemade granola, blueberries, raspberries, almond milk, actimel
S/ casien with coconut milk
L/ tofu bhudda bowl, Edam, d/g
S/ 1/2 protein bar
D/ cheese toastie on banana & walnut bread, cherries
Rest day
Steps 10,966
 
22/06/2023
Today's FBGs at 08:30
Finger prick: 6.3

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Huel Black Choc + egg + PB + Cocoa nibs
AL: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: 1 breaded chicken steak, broccoli, kale, cream
ALD Mixed berries, Greek yog, protein powder, PB, cocoa nibs

Yesterday's Physical Activity
Steps: ~6,000

Workout:

5 x 6 minute rounds, each round as below:
  • 2 minutes alternating L + R single arm deadlifts (16 kg bell)
  • 2 minutes single arm shoulder press, alternating L and R (16 kg bell)
  • 2 minutes gorilla rows (2 x 16 kg bells)
 
Thursday 22/6
FBG (05:30) 4.2

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.4g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (11am): Banana {73 Cal / 16.6g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Kohlrabi orzotto [leftovers], cod loin {402 Cal / 34.1g Carbs}
Strawberries [homegrown], yoghurt, hazelnuts {137 Cal / 12.2g Carbs}

BG (6pm) 4.2
Dinner (6pm): Squash, prawn & cashew rendang, jasmine rice {597 Cal / 55.2g Carbs}
Peach, raspberries, yoghurt, pecans {126 Cal / 13.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1656
Carbs 175.3g
Protein 86.0g
Fat 58.1g (Sat Fat 11.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
23/06/2023
Today's FBGs at 08:30
Finger prick: 6.6

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Chicken, mixed greens, cream, cheese
D: Huel Black Choc + egg + PB + Cocoa nibs, toasted cheese sandwich (seeded bread)
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:
  • Rest day
 
libre 5.9
Yesterdays food
B/ cheese frittata, benecol
S/ casien with almond milk
L/ tofu bhudda bowl, Edam, cheddar
S/1/2 protein bar
D/ roast chicken salad
S/ homemade granola, blueberries, raspberries, almond milk
Exercise
15 minutes yoga
10 minutes core
Steps 10,464
 
24/06/2023
Today's FBGs at 08:30
Finger prick: 6.3

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: Huel Black Choc + egg + PB + Cocoa nibs
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:

4 times around circuit below
  • 25 x chest press (2 x 20 kg bells)
  • 10 x deficit push ups
  • 26 x gorilla rows (2 x 20 kg bells)
  • 10 x shoulder press (2 x 20 kg bells)
  • 25 x suitcase squat (2 x 20 kg bells)
 
Libre 6.1
Yesterdays food
B/ 2 boiled eggs, cold roast chicken, cheddar
S/ casien with almond milk
L/ roast beef deli salad (struggled to eat it all)
S/ 2 cheese strings
S/ casien with almond milk, cold roast chicken, almonds
Exercise
Warm up
4x6band assisted pull ups
3x12 lat pull downs (increasing weight)
3x12 seated rows (increasing weight)
4x8 barbell strict shoulder press
3x12 bench press
3x12 barbell rows (increasing weight)
3x12 tricep extensions
3x12 bicep curls
3x10 push-ups (1 set on barbell, 1 set on dumbbells & 1 with hands on floor, experimenting with different hand & feet positions)
Stretch
Steps 9,513
 
Friday 23/6
FBG (05:30) Not measured today
Rest day

Breakfast (8.30 am): Bacon, mushrooms, tomatoes, grapefruit juice/
Toast & marmalade {358 Cal / 28.4g Carbs}

Lunch (12pm): Out for lunch, values estimated
Bengali chick pea curry, dahl, pakoras, chapati, pickles {457 Cal / 38.6g Carbs}
Mango Lassi {182 Cal / 36.9g Carbs}
Very sweet, hadn't realised just how much sugar is in a lassi, oops
Carrot & coconut halwa {177 Cal / 22.0g Carbs}

Dinner (6pm): Linguine alla caponata {473 Cal / 55.4g Carbs}
Primitivo (2 medium glasses) {251 Cal / 7.5g Carbs}
Plum, blackberries, yoghurt, walnuts {127 Cal / 13.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 2067
Carbs 209.1g
Protein 57.8g
Fat 83.4g (Sat Fat 16.8g / Trans fats 0.2g)

Saturday 24/6
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.8g Carbs}
..............................15 km run [75 min 57 sec], more of a jog really, didn't push very hard

Lunch (12pm): Tomato & lentil soup, toast {253 Cal / 29.1g Carbs}

BBQ (4-8pm): Lamb kofte / Spicy chicken skewer, courgette, pea & mint fritters,
potato salad, green salad {712 Cal / 27.8g Carbs}
Prosecco (4 glasses), Beaujolais (5oz) {414 Cal / 12.7g Carbs}
Strawberry & elderflower tart {316 Cal / 32.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2007
Carbs 146.5g
Protein 75.6g
Fat 77.6g (Sat Fat 24.7g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.7
Yesterdays food
B/ haslet, 2 fried eggs, actimel
L/ cold roast chicken, cheddar, banana & walnut bread & butter, homemade granola, blueberries, raspberries, Greek yogurt
S/ cheese string, Brazil nuts
D/ rump steak & salad
Rest day
Busy running round after everyone
Steps 9,695
 
25/06/2023
Today's FBGs at 08:30
Finger prick: 6.3

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: 4 slices pizza
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:

  • 4 x 25 chest press (2 x 20 kg bells)
  • 4 x 10 deficit pike push ups
  • 4 x 26 gorilla rows (2 x 20 kg bells)
  • 4 x 10 shoulder press (2 x 20 kg bells)
  • 4 x 25 goblet squat (20 kg bell)
 
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