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

Sunday 25/6
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Scrambled eggs, courgette fritters [leftovers], OJ/
Toast, marmalade {556 Cal / 32.2g Carbs}

Lunch (12pm): Tomato & lentil soup {98 Cal / 15.3g Carbs}
Green bean & fig salad {237 Cal / 26.4g Carbs}
Nectarine, raspberries, yoghurt, pecans {134 Cal / 13.1g Carbs}

BG (6pm) 4.2
Dinner (6pm): Chicken goujons, fries, salad {631 Cal / 35.7g Carbs}
Made by son [12 y.o.], values estimated
Peach, strawberries, yoghurt, hazelnuts {135 Cal / 11.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1833
Carbs 141.6g
Protein 100.0g
Fat 85.6g (Sat Fat 16.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
26/06/2023
Today's FBGs at 10:30
Finger prick: 6.7

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Mixed berries, Greek yog, protein powder, PB, cocoa nibs
D: 3 slices pizza
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:

5 x 5 minute rounds, each round as below:
  • 2 mins kettlebell squats (20 kg bell)
  • 2 mins gorilla rows (20 kg bell)
  • 2 mins diamond press ups
 
FBG 6.1
Yesterdays food
B/ cheese frittata, actimel
L/ cold roast ham, boiled egg, cheddar, beetroot
D/ rump steak, garlic butter, salad, satsuma
Exercise
5x10 barbell strict shoulder press
5x10 barbell rows
5x10 barbell bicep curls
5x10 barbell bench press
17 minutes kick boxing
1 mile walk
Steps 9.257
 
Monday 26/6
FBG (05:30) 4.3

(6am)....................2 km jog to the gym
.................................rowing machine (10 x 500m sprints, 30 sec rests)
................................2 km jog home
No breakfast today as I had annual blood test at 10am.

Lunch (12pm): Tomato & lentil soup {89 Cal / 13.8g Carbs}
Goats cheese, fig & walnut salad {264 Cal / 11.9g Carbs}
Mango, kiwi, yoghurt, pistachios {131 Cal / 15.2g Carbs}

Snack (4pm): Magnum Sun Lover {238 Cal / 25.5g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), rice { {657 Cal / 55.6g Carbs}
Pear, blackberries, yoghurt, pecans {131 Cal / 12.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1552
Carbs 141.3g
Protein 69.0g
Fat 72.5g (Sat Fat 23.8g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbg
New libre 4.3
Contour 5.3
Yesterdays food
B/ 2 boiled eggs, homemade granola, blueberries, raspberries, almond milk, actimel
L/ casien with almond milk, Edam, cheddar, Brazil nuts
D/ Lincolnshire sausages, baby carrots, green beans, broccoli & bisto
Exercise
16 minutes core
24 minutes stretch & flex
No gym yesterday as back at the hospital for a check up, now waiting for a laser top up
 
27/06/2023
Today's FBGs at 10:30
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: 3 slices pizza, roast chicken
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:

4 rounds, bodyweight circuit as below:
  • 25 inverted body rows
  • 25 press ups
  • 26 reverse lunges
  • 25 diamond press ups
 
I am 54 and have been very fit my whole life and never expected to develop Type 2. After the sudden death of my mum 2 years ago I thought it best to get o once over and het presto fasting BG of 9.4 and high A1C. Turns out it runs in the family plus abusing my liver cells for 50 years eating tons of carbs and here we are!! There is surprisingly little advice available for non obese people who are diagnosed. Anyway low carb diet (I made things simple and just didn't eat anything over 7% carbs) sorted things out but I wanted to point readers to using HIIT as an exercise regime. There is lots of interesting research goin on around this form of exercise and type 2. The link is below.....oh apparently I can't add a link in a post. Use Google scholar and search for HIIT and type 2 and you should find it.
 
Tuesday 27/6
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.3g 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, juice from one orange {228 Cal / 20.8g Carbs}

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.1g Carbs}
Green bean & fig salad {186 Cal / 19.5g Carbs}
Peach, strawberries, yoghurt, pecans {128 Cal / 10.5g Carbs}

Dinner (7pm): Friends round for dinner
Tarallini Pugliesi, olives {206 Cal / 19.4g Carbs}
Lasagne {566 Cal / 26.5g Carbs}
Primitivo (3 glasses) {326 Cal / 9.7g Carbs}
Apple & blackberry tart {207 Cal / 24.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2214
Carbs 186.2g
Protein 86.3g
Fat 85.0g (Sat Fat 20.4g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbg
Libre 5
Yesterdays food
B/ 2 fried eggs, avocado, haslet, actimel
S/ casien with almond milk
L/ 2 chicken drumsticks with nandos lemon & herb sauce, cherry tomatoes, Edam, cheddar, Brazil nuts
D/ roast ham, Brie, peach, peanut butter, egg & salad cream
Exercise
Peleton
10 minutes hill clumb
5 minutes post ride stretch
Steps 12,085
RHR 50
 
Wednesday 28/6
FBG (05:30) 4.3
Rest day

Breakfast (7.30am): Baked beans & mushrooms on toast, OJ {365 Cal / 39.8g Carbs}

Lunch (12pm): Soupe au pistou, toast {282 Cal / 35.4g Carbs}
Fruit salad, yoghurt {80 Cal / 9.8g Carbs}

Dinner (6pm): Roast chicken, chips, peas, sweetcorn {529 Cal / 33.9g Carbs}
Actually chip shaped roast potatoes, but son doesn't like roast pots, only chips!
Fruit salad, yoghurt, hazelnuts {135 Cal / 12.8g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1433
Carbs 138.3g
Protein 88.2g
Fat 48.8g (Sat Fat 10.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
29/06/2023
Today's FBGs at 08:20
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
AL: Low sugar protein bar
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 rounds circuit as below:
  • 25 chest press (2 x 20 kg bells)
  • 12 deficit press ups
  • 25 bent over rows (2 x 20 kg bells)
  • 10 shoulder press (2 x 20 kg bells)
  • 25 squats (2 x 20 kg bells)
 
Libre 5.2
Contour 5.2
Yesterdays food
B/ 3 scrambled eggs with mozzarella, cold Lincolnshire sausage, actimel
S/ casien with almond milk
L/ 2 chicken drumsticks in nados lemon & herb sauce, Edam, cheddar, 5 cherries
S/ fresh coconut
D/ Greek yogurt with collagen, almonds, Brazil nuts, pumpkin & sunflower seeds, cheese string
S/ salt & vinegar peanuts
Exercise
Warm up
3x12 barbell deadlifts (increasing weight)
3x10 barbell back squats (increasing weight)
3x10 barbell hip thrusts (increasing weight)
3x10 decline pushups with feel on bench (these seem easier than feet on floor
Stretch
Steps 11,156
 
You get less range of motion with decline press ups as your face hits the floor way before your chest. I put some kettlebells on the floor and put my hands on the handles for the push ups. Allows you to go deeper and give the pecs a good stretch.
 
30/06/2023
Today's FBGs at 08:00
Finger prick: 6.3

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


Yesterday's Physical Activity
Steps: ~6,000

Workout:

  • 4 x 25 chest press (2 x 20 kg bells)
  • 4 x 12 deficit press ups
  • 4 x 26 gorilla rows (2 x 20 kg bells)
  • 4 x 10 shoulder press (2 x 20 kg bells)
  • 4 x 25 kettlebell squats (20 kg bell)
 
Fbg
Libre 5.4
Contour 3.1
Yesterdays food
B/ cheese fritta, bacon, actimel
S/ fresh coconut, cheese string
L/ 2 chicken drumsticks in lemon & herb sauce, Edam, cheddar, 5 cherries
D/ roast ham, peach, egg & salad cream, peanut butter, brie
S/ cheese string, Brazil nuts
Exercise
10 minutes standing kettlebell abs
Steps 10,345
 
AGC_68 said:
You get less range of motion with decline press ups as your face hits the floor way before your chest. I put some kettlebells on the floor and put my hands on the handles for the push ups. Allows you to go deeper and give the pecs a good stretch.
Click to expand...
Weirdly my friend struggles with them but can do normal pushups easily, I’m just happy to be able to do any kind
 
AGC_68 said:
You get less range of motion with decline press ups as your face hits the floor way before your chest. I put some kettlebells on the floor and put my hands on the handles for the push ups. Allows you to go deeper and give the pecs a good stretch.
Click to expand...
I was going to click 'like' but realised that I wouldn't like to do that very much at all.
 
Thursday 29/6
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.9g Carbs}
.................................2 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Celeriac & apple soup, avocado toast {244 Cal / 25.2g Carbs}
Nectarine, raspberries, yoghurt, pecans {137 Cal / 11.1g Carbs}

Snack (4pm): Almond cake {153 Cal / 17.7g Carbs}

Dinner (7pm): Linguine with fennel, mushrooms & kohlrabi {502 Cal / 44.6g Carbs}
Pineapple, kiwi, yoghurt, pistachios {127 Cal / 15.9g Carbs}

Zinfandel (2 glasses) {250 Cal / 4.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1725
Carbs 166.5g
Protein 50.8g
Fat 63.2g (Sat Fat 14.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Friday 30/6
FBG (05:30) 4.1
Rest day

......................................5 km walk
Breakfast (7.30am): Porridge (almond milk), apple, blackberries, walnuts {282 Cal / 38.0g Carbs}

Lunch (12pm): Soupe au pistou, avocado toast {376 Cal / 32.5g Carbs}
Figs, Greek yoghurt, pistachios {137 Cal / 17.5g Carbs}

Dinner (6pm): Trout Dijonnaise, new potatoes, green beans, asparagus, peas {556 Cal / 38.1g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {130 Cal / 12.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1523
Carbs 145.4g
Protein 70.0g
Fat 64.5g (Sat Fat 15.4g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 4.9
Yesterdays good
B/ 2 boiled eggs, banana & walnut bread toasted with butter, actimel
S/ casien with almond milk, fresh coconut
L/ 2 chicken drumsticks in lemon & herb sauce, cheddar, 5 cherries
S/ cheddar, almonds, pumpkin seeds
D/ casien with almond milk, cheddar, salt & vinegar peanuts
Exercise
Am
1.1 mile indoor cycle
Warm up
3x12 lat pull downs
3x12 seated rows (increasing weight)
3x8 barbell strict shoulder press
3x12 bench press
3x12 tricep with extensions
3x10 floor pushups
Pm
17 minutes kick-boxing
14 minutes mobility test
Steps 12,769
Finger prick 3.1 yesterday morning after making a cup of tea, went to the gym but reduced the exercises & weights
 
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