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

Wednesday 9/8
FBG (05:30) 4.1
Rest day

Breakfast (5.30am): Bacon & eggs, mushrooms, baked beans, toast, OJ {554 Cal / 27.7g Carbs}

Lunch (12pm): Mushroom & fennel soup, carrot & harissa hummus, flatbread {218 Cal / 23.9g Carbs}
Nectarine, raspberries, yoghurt, pecans {135 Cal / 12.2g Carbs}

BG (6pm): 3.7
Dinner (6pm): Venison burger, onion rings, fries, salad {641 Cal / 43.8g Carbs}
Peach & cherry crumble, ice cream {318 Cal / 35.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1908
Carbs 149.8g
Protein 109.4g
Fat 87.8g (Sat Fat 26.6g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
10/08/2023
Today's FBGs at 10:00
Finger prick: 5.9

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Large tuna salad
AL: Protein bar
D: Chocolate Huel Black + egg + PB
AD: 2 protein bars

Yesterday's Physical Activity

Steps: ~10,000

Workout:

4 times around the workout below

  • 50 air squats
  • 10 deficit push ups
  • 25 bent over rows (2 x 15 kg dbells)
  • 10 hammer curl to shoulder press (2 x 15 kg dbells)
  • 10 calf raises (2 x 15 kg dbells)
  • 10 hammer curl to shoulder press (2 x 15 kg dbells)
 
Libre 6.2
Contour 5.9
B/ 3 scrambled eggs, avocado
S/ casien with almond milk
L/ skipped
S/ roast beef deli salad
D/ skipped
S/ almonds
Exercise
1 mile indoor cycle
Warm up
3x8 band pullups
3x12 lat pull downs (increasing weight)
3x12 seated rows (increasing weight)
3x12 barbell strict shoulder press
3x12 barbell rows (increasing weight)
3x12 incline bench press
3x12 tricep extensions
Steps 12,596
 
11/08/2023
Today's FBGs at 09:00
Finger prick: 6.2

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Chicken and cheese sandwich with seeded bread
Afternoon snack: Protein bar
D: Chocolate Huel Black + egg + PB
AD: Protein bar

Yesterday's Physical Activity

Steps: ~10,000

Workout:

Set timer for 30 mins and repeat the following circuit, no breaks or rest until timer stops

  • 20 unilateral suitcase deadlifts, 10 L + 10 R (20 kg kbell)
  • 10 high pulls 5 L + 5 R (20 kg kbell)
  • 10 diamond push ups (hands on 20 kg kbell)
 
FBG
Libre 4.4
Contour 4.5
Yesterdays food
B/ 2 boiled eggs, warm roast cjicken
L/ casien with almond milk, almonds
S/ Brazil nuts
D/ kfc chicken (took most of batter off)
S/ roast chicken, cheddar
Rest day
Steps 9,733
Yet another day of going to work at 8am & getting home at 9pm
 
Still a good diet and a reasonable number of steps. How were you feeling with lowish glucose levels?
 
Thursday 10/8
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.2g Carbs}
................................2 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12pm): Turban squash & chilli soup {74 Cal / 11.4g Carbs}
Chicken salad {445 Cal / 17.7g Carbs}
Strawberries, raspberries, yoghurt, pistachios {123 Cal / 11.7g Carbs}

Dinner (6.30pm): Salmon, new potatoes, green beans, peas {543 Cal / 39.6g Carbs}
Pear, blackberries, yoghurt, hazelnuts {132 Cal / 11.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1631
Carbs 136.7g
Protein 102.6g
Fat 64.0g (Sat Fat 12.3g / Trans fats 0.3g)

Friday 12/8
FBG (05:30) 4.1

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.1g Carbs}
................................13 km run [65 min 39 sec], new route

Going away for a couple of days, will eat what we are given, values estimated
Snack (11am): Almond croissant, small {234 Cal / 23.5g Carbs}

Lunch (1.30 pm): Moroccan chicken & chick pea soup, fries {273 Cal / 44.9g Carbs}
Strawberries, raspberries, yoghurt {74 Cal / 7.7g Carbs}

Dinner (7.30pm): Moussaka {434 Cal / 28.2g Carbs}
Toast, peanut butter {221 Cal / 19.8g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1583
Carbs 171.7g
Protein 64.2g
Fat 63.3g (Sat Fat 19.3g / Trans fats 1.0g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.1
Contour 4.3
Yesterdays food
B/ eggs, bacon, avocado
L/ casien with almond milk, Brazil nuts
S/ roast beef salad
D/ cheese & marmite on toast (no grain bread), cold roast chicken, few salt & vinegar peanuts
Exercise
Peleton
20 minutes rock ride (hr 75-85%) after warm up
5 minutes post ride stretch
Steps 11,683
Woken 4 times in night with low alarms
 
Saturday 12/8
FBG (05:30) Not measured today
Away at the moment, values estimated

Breakfast (5.30am): Porridge (almond milk), plum, blueberries {222 Cal / 36.2g Carbs}
................................13 km run.], new route, not timed
Breakfast 2 (8am): Toast, carrot & harissa hummus {183 Cal / 21.1g Carbs}

Lunch (12 pm): Out at a transport museum with an old fashioned transport cafe (greasy spoon!)
All day breakfast [sausages, bacon, eggs, black pudding, mushrooms, baked beans,
hash browns, toast] - values estimated {706 Cal / 59.9g Carbs}

BG (6pm) - 3.9 (surprising as still full from lunch, probably overestimated carbs)
Dinner (6pm): Thai green curry (prawn), jasmine rice {563 Cal / 47.4g Carbs}
Strawberries, raspberries, yoghurt {80 Cal / 10.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1796
Carbs 181.9g
Protein 91.8g
Fat 73.8g (Sat Fat 25.3g / Trans fats 1.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
12/08/2023
Today's FBGs at 10:00
Finger prick: 6.5

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Chicken and cheese sandwich
AL: Protein bar
D: Chocolate Huel Black + egg + PB
AD: protein bar

Yesterday's Physical Activity

Steps: ~10,000

Workout:

Rest day
 
13/08/2023
Today's FBGs at 09:00
Finger prick: 5.6

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Chicken and cheese sandwich with seeded bread
Afternoon snack: Protein bar
D: Chocolate Huel Black + egg + PB
AD: Protein bar

Yesterday's Physical Activity

Steps: ~10,000

Workout:

Set timer for 30 mins and repeat the following circuit, no breaks or rest until timer stops

  • 20 single arm swings 10 L, 10 R (16kg kbell)
  • 10 goblet squats (16kg kbell)
  • 10 alternating ballistic bent over rows (16kg kbell)
  • 10 diamond push ups (both hands on 16kg kbell)
 
Sunday 13/8
FBG (05:30) 4.2
Away at the moment, values estimated

Snack (5.30am): Banana {69 Cal / 15.6g Carbs}
................................8 km run, new route, not timed
Breakfast (8am): Porridge (almond milk), strawberries, blueberries {244 Cal / 36.1g Carbs}

Snack (9am): Still hungry
Toast, peanut butter {280 Cal/ 19.8g Carbs}

Lunch (12 pm): Vegetable soup, carrot hummus, toast {210 Cal / 29.0g Carbs}
Peach, raspberries, yoghurt {77 Cal / 10.6g Carbs}

Dinner (6pm): Linguine carbonara {548 Cal / 41.0g Carbs}
Black & blueberries, yoghurt {87 Cal / 11.5g Carbs}
First wild blackberries of the year

5 cups of coffee (3 of them decaf)

Calories 1557
Carbs 170.2g
Protein 61.5g
Fat 62.4g (Sat Fat 17.5g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.1
Contour 4.5
Yesterdays food
B/ 2 fried eggs, Haslet, avocado, actimel
S/ casien with almond milk
L/ roast chicken salad
D/ skipped
S/ roast chicken, d/g, salt & vinegar peanuts
Exercise rest day
Steps 8,061
 
14/08/2023
Today's FBGs at 09:00
Finger prick: 6.0

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Chicken and cheese sandwich with seeded bread
Afternoon snack: Protein bar
D: Chocolate Huel Black + egg + PB
AD: Protein bar

Yesterday's Physical Activity

Steps: ~10,000

Workout:
Set timer for 30 mins and repeat the following circuit, no breaks or rest until timer stops

  • 10 high pulls 5 L, 5 R (20 kg kbell)
  • 10 goblet squats (20 kg kbell)
  • 10 alternating ballistic bent over rows (20 kg kbell)
  • 10 diamond push ups (both hands on 20kg kbell)
 
Last edited:
Monday 14/8
FBG (05:30) Not measured today
Away at the moment, values estimated

Breakfast (6am): Porridge (almond milk), black & blueberries {185 Cal / 28.2g Carbs}
................................10 km run, new route, not timed
Breakfast 2 (7.30am): Toast, peanut butter {193 Cal/ 15.9g Carbs}

Snack (11am): Chelsea bun (half) {145 Cal / 23.1g Carbs}
Motorway service station, limited choice

Lunch (1 pm): Visiting friends for lunch on the way home
Tomato & basil soup, garlic bread {148 Cal / 18.3g Carbs}
Quiche, avocado salad {243 Cal / 11.2g Carbs}

Dinner (6pm): Back home now
Duck breast, celeriac mash, green beans, peas {517 Cal / 38.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {126 Cal / 10.8g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1600
Carbs 152.6g
Protein 79.1g
Fat 65.1g (Sat Fat 14.5g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG Monday
Libre 5.6
Contour 5
Yesterdays food
B/ 2 boiled eggs, marmite on no grain toast
L/ rump steak, mushrooms with feta, tenderstem broccoli
D/ cold roast chicken, d/g, celery & peanut butter, s/f jelly & cream
Exercise
5x12 barbell rdls
45 minutes mobility, stretch & core
Steps 3,704
Tuesday
FBG
Libre 5.2
Contour 5.8
Mondays food
B/ leftover steak, avocado, 2 fried eggs, actimel
L/ chicken salad low carb wrap, Greek yogurt, blueberries, pumpkin & sunflower seeds
S/ casien with almond milk
S/ 1/2 protein bar
S/ 2 rich tea finger biscuits
D/ homemade bolognaise with roasted aubergine & Italian cheese, s/f jelly & cream
S/ 2 cheese strings, Brazil nuts
Exercise
2 mile indoor cycle
Warm up
3x8 banded pull ups
3x12 lat pull downs
3x12 seated rows
3x12 barbell strict shoulder press
3x12 bench press
3x10. Plate front & side raise
3x12 standing reverse fly
Stretch
Steps 11,160
Had to keep eating to get b/s to 5 so I could drive home from work, didn’t even enjoy the biscuits dunked in a cup of tea
 
15/08/2023
Today's FBGs at 09:00
Finger prick: 5.8

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
Afternoon snack: Protein bar
D: Cookies and Cream Huel Black + egg + PB
AD: Protein bar

Yesterday's Physical Activity

Steps: ~10,000

Workout:
  • Rest day
 
16/08/2023
Today's FBGs at 09:00
Finger prick: 5.9

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
Afternoon snack: Protein bar
D: Cookies and Cream Huel Black + egg + PB
AD: Protein bar

Yesterday's Physical Activity

Steps: ~8,000

Workout:

4 times around circuit below with heavy resistance band:
  • 20 x stretch band chest press
  • 15 x push up
  • 25 x bent over row
  • 20 x stretch band shoulder press
  • 10 x stretch band curls
  • 15 x stretch band squats
 
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