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

01/07/2023
Today's FBGs at 08:30
Finger prick: 6.4

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


Yesterday's Physical Activity
Steps: ~4,000

Workout:

4 x 6 min rounds, each round as below:
  • 2 mins squats (16 kg bell)
  • 2 mins single arm cleans alt L and R (16 kg bell)
  • 2 mins single arm snatches alt L and R (16 kg bell)
 
02/07/2023
Today's FBGs at 09:00
Finger prick: 6.6

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: ~4,000

Workout:

4 x 6 min rounds, each round as below:
  • 2 mins squats (20 kg bell)
  • 2 mins single arm clean and press alt L and R (20 kg bell)
  • 2 mins deficit pike diamond press ups
 
Last edited:
Saturday 1/7
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), nectarine, raspberries, pecans {273 Cal / 38.3g Carbs}
.................................15 km run [76 min 17 sec], quite slow going today
Breakfast 2 (7.30am): Avocado toast {236 Cal / 17.3g Carbs}

Lunch (12pm): Soupe au pistou, toast & hummus {294 Cal / 34.0g Carbs}
Plum, strawberries, yoghurt, hazelnuts {118 Cal / 11.5g Carbs}

Snack (4am): Banana {71 Cal / 16.2g Carbs}

Dinner (8pm): Fish & chips [take away after an afternoon fishing, caught some mackarel] {779 Cal / 66.1g Carbs}
Peach, blueberries, yoghurt, walnuts {119 Cal / 11.2g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1931
Carbs 201.2g
Protein 70.1g
Fat 84.2g (Sat Fat 12.3g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Sunday 2/7
FBG (05:30) 4.5
Rest day

.................................5 km walk
Breakfast (7.30am): Duck egg, bacon, mushrooms, baked beans/ Grapefruit juice {418 Cal / 14.4g Carbs}
Toast, marmalade {236 Cal / 20.9g Carbs}

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.1g Carbs}
Tuna salad {172 Cal / 5.2g Carbs}
Peach, raspberries, yoghurt, pistachios {123 Cal / 10.3g Carbs}

Dinner (6pm): Dinner with friends
Mackerel, rhubarb compote, melba toast {217 Cal / 13.5g Carbs}
Fennel, squash & pea risotto {414 Cal / 44.6g Carbs}
Blackcurrant panna cotta, strawberries, pecan brittle {258 Cal / 21.1g Carbs}
Prosecco with cassis (x2)/ Grenache (6oz) {304 Cal / 16.7g Carbs}
Allotment supper; Rhubarb, fennel, summer squash (4 varieties), garlic, shallots, peas, all the herbs,
strawberries & blackcurrants all home grown. Mackerel was self caught too!

5 cups of coffee (4 of them decaf)

Calories 2132
Carbs 162.4g
Protein 98.8g
Fat 72.9g (Sat Fat 19.4g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.8
Contour 5.4
Yesterdays food
B/ eggs, bacon, mushrooms, soughdough toast & butter, actimel
L/ lamb & mint burger with Red Leicester melted on top, avocado
D/ rump steak, horseradish sauce, salad
S/ cheese string, Brazil nuts
Exercise
5x10 (each side) kettlebell strict military press
5x10 (each side) kettlebell gorilla rows
Steps 6,830
 
Monday 3/7
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), nectarine, strawberries, pecans {268 Cal / 37.9g Carbs}
.................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Butternut squash, coconut & chilli soup {70 Cal / 11.8g Carbs}
Green bean & fig salad {248 Cal / 22.8g Carbs}
Black & blueberries, yoghurt, walnuts {136 Cal / 11.5g Carbs}

Dinner (6 pm): Caponata with squid {450 Cal / 29.1g Carbs}
Pineapple, kiwi, passion fruit, yoghurt, pistachios {141 Cal / 16.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1355
Carbs 136.1g
Protein 57.2g
Fat 56.4g (Sat Fat 8.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Yesterdays food.
toasted tea cake for brecky
slice of grain bread toasted for lunch
1potato, brocoli, carrots and cauli with chicken and gravy for dinner and an egg sandwich for supper
FBG (after libra alarm woke me and had two jelly baby's was 6.8
 
03/07/2023
Today's FBGs at 09:00
Finger prick: 6.6

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Huel Black Choc + egg + PB + Cocoa nibs
D: Chinese chilli chicken, small amount of rice
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~4,000

Workout:

  • Rest day
 
04/07/2023
Today's FBGs at 08:00
Finger prick: 5.7

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


Yesterday's Physical Activity
Steps: ~4,000

Workout:

4 x 6 min rounds, each round as below:
  • 2 mins squats (20 kg bell)
  • 2 mins single arm clean and press alt L and R (20 kg bell)
  • 2 mins deficit press ups
 
FBG
Libre 5.5
Yesterdays food
B/ 2 boiled eggs, mixed nuts & seeds, blueberries, raspberries, almond milk, actimel
S/ protein shake with almond milk
L/ cold roast chicken, d/g, 5 cherries
S/ Brazil nuts
D/ chicken breast with cheese & leek, baby carrots, cauliflower, tenderstem broccoli, homemade peach crumble & cream
Exercise
2,000m indoor cycle
Warm up
4x12 barbell deadlifts
4x10 barbell back squats
4x10 barbell hip thrusters
All increasing weight each set, (the more my trainer smiles the more weight he puts on the bar)
2x20 reverse lunges with a kettlebell at shoulder (knee has to touch floor or it doesn’t count)
3x10 leg curls
3x10 leg extensions
3x10 ghd back extensions
Stretch
Steps 10,695
 
05/07/2023
Today's FBGs at 08:00
Finger prick: 5.9

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: Medium sized baked potato, 3 scrambled eggs with mixed greens,, mushrooms, garlic, red chilli and fresh coriander


Yesterday's Physical Activity
Steps: ~4,000

Workout:

  • Rest day
 
Tuesday 5/7
FBG (05:30) 4.3
Rest day

..................................5 km walk
Breakfast (7.30am): Scrambled eggs with harissa, smoked salmon & asparagus,
avocado toast, OJ {548 Cal / 27.9g Carbs}

Lunch (12pm): Butternut squash, coconut & chilli soup {67 Cal / 11.3g Carbs}
Tuna salad {242 Cal / 5.3g Carbs}
Plum, blueberries, yoghurt, walnuts {126 Cal / 14.3g Carbs}

BG (6pm) 4.3
Dinner (6 pm): Courgette & gruyere souffle, fries, salad {626 Cal / 28.7g Carbs}
Cherries, chocolate mousse, hazelnuts {123 Cal / 14.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1774
Carbs 108.7g
Protein 110.7g
Fat 93.3g (Sat Fat 21.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.6
Contour 5.8
Yesterday s food
B/ 2 boiled eggs, mixed nuts & seeds, blueberries, raspberries, almond milk, actimel
S/ casien with almond milk
L/ roast chicken salad
D/ cold roast chicken, d/g, Brazil nuts, salt & vinegar peanuts
Exercise
20 minutes Peleton recovery ride
Steps 8,376
 
Wednesday 5/7
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), blackberries, raspberries, pecans {273 Cal / 37.9g Carbs}
.................................15 km run [76 min 12 sec], my 2nd best time, felt good today

Snack (8am): Banana {69 Cal / 15.8g Carbs}

Lunch (12pm): Kohlrabi soup, toast & hummus {318 Cal / 32.4g Carbs}
Plum, blueberries, yoghurt, walnuts {125 Cal / 14.5g Carbs}

Snack (4pm): Chocolate cake [small piece] {156 Cal / 18.0g Carbs}

Dinner (6 pm): Duck a l'orange, celeriac mash, green beans, peas/ Burgundy (4oz) {623 Cal / 45.8g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {124 Cal / 13.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1730
Carbs 184.2g
Protein 85.8g
Fat 53.1g (Sat Fat 13.5g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 6.3
Contour 5.9

Yesterdays food
B/ cheese frittata, actimel
S/ casien with almond milk
L/ roast chicken salad
S/ cheese string
D/ chicken breast with cheese & leek, Greek yogurt with cherries, almonds & sunflower seeds

Exercise
2 mile indoor cycle
Warm up
3x8 barbell strict shoulder press
3x12 barbell rows (increasing weight)
3x12 bench press
3x12 tricep extensions
3x12 bicep curls
3x12 hammer curls
Push-ups
10 incline
10 decline
10 pike
10 hands on floor
Stretch
Steps 11,725
 
05/07/2023
Today's FBGs at 08:00
Finger prick: 6.5

Yesterday's food:
B: Huel Black Choc + egg + PB + Cocoa nibs
L: Huel Black Choc + egg + PB + Cocoa nibs
D: Cheese and mushroom omelette (3 eggs), 2 slices seeded bread
AD: Mixed berries, Greek yog, protein powder, PB, cocoa nibs


Yesterday's Physical Activity
Steps: ~6,000

Workout:

4 x 6 min rounds, each round as below:
  • 2 mins squats (20 kg bell)
  • 2 mins single arm clean and press alt L and R (20 kg bell)
  • 2 mins deficit press ups
 
FBG 7.2
25 mins recumbent bike
10 mins light weights
5 mins yoga stretches
Food
B - x2 corned beef slices, 2 cups of tea
L - Chicken with chicken and soy sauce, 1 small apple
D - Chicken curry with cauliflower rice

Snacks salted peanuts, cucumber, avocado.
2 litres of mineral water and too much tea!

Slow start up with exercise, sternocleidomastoid muscle is still a little tender, so taking it very careful. Think I strained it when I was closing windows are stretching too far. Physio thinks so anyway. Not the weights as I hadn't started them at the time. Just woke up with it and got worse.
Next work out Friday probably treadmill less impact on my neck hopefully. Doing no exercise is literally doing my head in, and bg levels all over the place if I don't work out regular.
 
Sorry to hear of the injury! Glad you are able to exercise again, it is a horrible muscle to strain. Good luck with the recovery
 
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