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

Monday 21/8
FBG (05:30) 4.0
Rest day

Breakfast (8.30am): Bacon, scrambled eggs, avocado toast {438 Cal / 15.3g Carbs}

Lunch (12pm): Mushroom & fennel soup {69 Cal / 4.8g Carbs}
Prawn & chicory salad {182 Cal / 5.4g Carbs}
Peach, raspberries, yoghurt, pecans {131 Cal / 13.8g Carbs}

BG (6pm) 4.0
Snack (6pm): Bread {88 Cal / 12.8g Carbs}
Straight out of the oven, hot crust

Dinner (7pm): Trout, new potatoes, asparagus, samphire, green beans {475 Cal / 32.7g Carbs}
Pear, blackberries, yoghurt, walnuts {127 Cal / 11.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1552
Carbs 103.2g
Protein 98.2g
Fat 72.3g (Sat Fat 15.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
22/08/2023

Been a bit busy dealing with family stuff. Been eating right and working out though, just not had time to post.
Hope you're all good.

FBGs for last 3 days
Finger prick: 5.8, 6.2, 6.3

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
D: Chicken and cheese sandwich with seeded bread

Yesterday's Physical Activity

Steps: ~8,000

Workout:

(been doing variations on this workout for last few days)
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 standing on left leg, 10 on right - great for the core)
  • 10 x stretch band curls
  • 15 x stretch band squats
 
Hope you & your family are all ok
 
Tuesday 23/8
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, strawberries, pecans {274 Cal / 38.1g Carbs}
................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................5 km jog home

Lunch (12pm): Mushroom & fennel soup {77 Cal / 5.4g Carbs}
Firecracker chicken, courgette fritters, salad {561 Cal / 17.3g Carbs}
Pear, blueberries, yoghurt, walnuts {143 Cal / 13.1g Carbs}

Dinner (6pm): Pumpkin souffle, fries, salad {596 Cal / 38.1g Carbs}
Nectarine, loganberries, yoghurt, hazelnuts {126 Cal / 13.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1819
Carbs 132.5g
Protein 99.6g
Fat 90.5g (Sat Fat 23.0g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG
Libre 4.7
Contour 5.4
Yesterdays food
B/ 2 boiled eggs, mixed nuts & seeds, raspberries, blueberries, almond milk
S/ casien with almond milk
L/ rainbow salad with boiled egg & salad cream, 2 chicken drumsticks, apricot
S/ cheese string, Brazil nuts
D/ chicken breast with cheese & leek, tenderstem broccoli, large mushroom with feta
Exercise
Peleton
30 minutes power zone endurance ride
5 minutes post ride stretch
Steps 13,282
 
Wednesday 23/8
FBG (05:30) 4.0

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.6g Carbs}
................................13 km run [65 min 59 sec]

Snack (11am): Doughnut [small] {219 Cal / 21.2g Carbs}

Lunch (12pm): Mushroom & fennel soup {81 Cal / 5.7g Carbs}
Cheese & tomato quiche, salad {321 Cal / 19.3g Carbs}
Peach, loganberries, yoghurt, hazelnuts {136 Cal / 11.3g Carbs}

Dinner (6pm): Partridge, celeriac mash, green beans, carrots, peas {488 Cal / 41.6g Carbs}
Nectarine, cherries, yoghurt, pecans {137 Cal / 12.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1696
Carbs 155.4g
Protein 85.6g
Fat 72.4g (Sat Fat 23.9g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.4
Yesterdays food
B/ 3 scrambled eggs on wholemeal toast
S/ casien with almond milk
S/ 4 d/g & sun dried tomato bites
L/ rainbow salad, 2 chicken drumsticks, apricot
S/ 5pm b/s 4.3 on meter,
Small piece of banana flapjack
D/ chicken breast with cheese & leek, baby carrots, broccoli & cauliflower
exercise
2 mile indoor cycle
Warm up
3x12 straight leg rdl’s
3x10 barbell back squats
3x10 barbell hip thrusters
Increasing weight but didn’t go heavy
3x10 (each leg) Bulgarian split squats
3x10 (each leg standing on bench) single leg squats
Stretch
Pm
42 minutes core & stretch
Steps 13,024
 
Thursday 24/8
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {279 Cal / 37.9g Carbs}
................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................5 km jog home

Lunch (12pm): Mushroom & fennel soup {77 Cal / 5.4g Carbs}
Firecracker chicken salad {342 Cal / 14.4g Carbs}
Pear, blueberries, yoghurt, walnuts {123 Cal / 12.4g Carbs}

BG (6pm) 4.0
Dinner (6pm): Breaded plaice, sweet potato fries, peas, sweetcorn {533 Cal / 50.1g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {127 Cal / 13.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1524
Carbs 140.1g
Protein 90.1g
Fat 57.7g (Sat Fat 8.4g / Trans fats 0.1g)

Friday 25/8
FBG (05:30) 4.1
Rest day

....................................5 km walk
Breakfast (7.30am): Sausage, bacon & eggs, mushrooms, baked beans, toast, OJ {722 Cal / 40.1g Carbs}

Lunch (12pm): Tomato & lentil soup {87 Cal / 13.8g Carbs}
Green bean & fig salad {266 Cal / 22.6g Carbs}
Nectarine, strawberries, yoghurt, pecans {123 Cal / 13.3g Carbs}

Dinner (6pm): Turkey meatballs, linguine, ragu {752 Cal / 47.6g Carbs}
Chocolate brownie [warm], ice cream, cherries {318 Cal / 35.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2310
Carbs 179.7g
Protein 135.1g
Fat 100.6g (Sat Fat 28.4g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG Friday
Libre 5.5
Contour 5.7
Thursday food
B/ 3 scrambled eggs on wholemeal toast
S/ casien with almond milk
L/ rainbow salad, 2 chicken drumsticks, apricot
D/ chicken breast with cheese & leek, baby carrots, cauliflower, tenderstem broccoli
S/ cheese string, almonds
Rest day
Steps 8,635
FBG Saturday
Libre 5
Fridays food
B/ cheese frittata
S/ casien with almond milk
S: 4 d/g & sun dried tomato bites
L/ roast beef deli salad
S/ 1/2protein bar
D/ cold roast chicken, celery & peanut butter
Exetcise
1 mile indoor cucle
Warm up
3x12 banded pull-ups
3x12 lat pull downs
3x12 seated rows
3x10 barbell strict shoulder press
3x12 incline bench press
3x12 dumbell reverse flys
3x10 hanging knee raises
3x5 tricep pushups
Stretch
Steps 12 351
 
27/08/2023

Still busy dealing with family stuff. Been eating right and working out though, just not had time to post.
Hope you're all good.

FBGs for last 3 days
Finger prick: 6.3, 6.2, 6.3

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
D: Chicken and cheese sandwich with seeded bread
AD: 2 protein bars
Yesterday's Physical Activity

Steps: ~8,000

Workout:

  • 3 x 10 goblet squats 32 kg kettlebell
  • 4 x 25 slow controlled push ups
  • 4 x 25 bent over rows (pair of 16 kg kettlebells)
  • 4 x 10 shoulder press (pair of 16 kg kettlebells)
  • 4 x 10 biceps curls, slow and controlled (2 x 10 kg dumbbells)
  • 4 x 15 slow controlled ab crunches
  • 4 x 10 slow back hyper extensions
 
Libre 6
B/ eggs, bacon, mushrooms
L/ rump steak, mushrooms, tomatoes, salad, horseradish, homemade plum crumble & cream
D/warm roast chicken & cheddar
Missed supper hence higher fbg
Rest day
Steps 6,971
 
Hope you’re all ok, if you ever need to talk private message me
Keep going, you’ve got this
 
Saturday 26/8
FBG (05:30) Not measured today
Rest day

....................................5 km walk
Breakfast (7.30am): Garlic mushrooms, toast, grapefruit juice {273 Cal / 26.5g Carbs}

Lunch (12pm): Tomato & lentil soup {102 Cal / 16.1g Carbs}
Parma ham & fig salad {268 Cal / 16.3g Carbs}
Plum, strawberries, yoghurt, pecans {126 Cal / 11.9g Carbs}

Dinner (6pm): Aubergine, peanut & coconut curry, rice {584 Cal / 47.4g Carbs}
[home grown aubergines, purple, white, green & orange varieties]
Nectarine, raspberries, yoghurt, hazelnuts {133 Cal / 11.3g Carbs}

Pumpernickel, courgette chutney, cheddar, Malbec (4oz) {344 Cal / 29.2g Carbs}
I haven't made pumpernickel before, but will certainly make it again.

5 cups of coffee (4 of them decaf)

Calories 1872
Carbs 165.7g
Protein 78.1g
Fat 80.1g (Sat Fat 23.1g / Trans fats 0.3g)

Sunday 27/8
FBG (05:30) 4.7

Snack (6am): Banana {70 Cal / 16.0g Carbs}
....................................15 km run [76 min 03 sec], a bit slow in 2nd half
Breakfast (8am): Poached duck egg, avocado toast, OJ {482 Cal / 25.1g Carbs}
Strawberries, yoghurt {60 Cal / 6.7g Carbs}

Lunch (12pm): Tomato & lentil soup, toasted pumpernickel {245 Cal / 32.8g Carbs}
Plum, blueberries, yoghurt, hazelnuts {121 Cal / 12.7g Carbs}

BG (6pm): 3.8
Dinner (6pm): Tuna steak, fries, salad {563 Cal / 32.1g Carbs}
Peach, cherries, yoghurt, pecans {143 Cal / 16.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1726
Carbs 148.6g
Protein 112.2g
Fat 67.8g (Sat Fat 10.7g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
28/08/2023

FBG
Finger prick: 6.6

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
D: Chicken and cheese sandwich with seeded bread
AD: protein bar, dark chocolate
Yesterday's Physical Activity

Steps: ~8,000

Workout:

  • Rest day
 
Fbg
Libre 5.9
Yesterdays food
B/ cream cheese pancakes with blueberries & raspberries, actimel
S/ camomile tea & collagen
L/ cold roast chicken, celery & peanut butter
D/ roast chicken, pork sausage, stuffing, roast potatoes & broccoli, green beans, carrots, gravy
S/ cheese st, Brazil nuts
Exercise
15 minutes strength training
25 minutes deep core
15 minutes incline walk on treadmill
Steps 6,673
 
Monday 28/8
FBG (05:30) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.7g Carbs}
................................15 km run [73 min 45 sec]
Snack (8am): Toast, blackberry jam {131 Cal / 20.9g Carbs}

Lunch (12pm): Butternut squash, coconut & chilli soup {49 Cal / 7.7g Carbs}
Tuna & avocado salad {276 Cal / 6.4g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {120 Cal / 12.4g Carbs}

Dinner (6pm): Pork loin, apple sauce, potato dauphinoise, carrots, green beans/ Malbec (6oz) {621 Cal / 33.8g Carbs}
Apple & blackberry crumble, ice cream {320 Cal / 39.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1831
Carbs 164.5g
Protein 86.2g
Fat 68.1g (Sat Fat 19.0g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
29/08/2023

FBG
Finger prick: 6.2

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
D: Chicken and cheese sandwich with seeded bread
AD: 2 protein bars
Yesterday's Physical Activity

Steps: ~8,000

Gardening 1 hour

Workout:
4 times around circuit below
  • 20 goblet squats 32 kg kettlebell
  • 25 slow controlled push ups
  • 10 single arm bent over rows (32 kg kettlebell)
  • 10 shoulder press (pair of 16 kg kettlebells)
  • 10 biceps curls, slow and controlled (2 x 10 kg dumbbells)
 
FBG
Libre 4.9
Yesterdays food
B/ scrambled eggs on wholemeal toast
S/ protein shake with almond milk
L/ cold roast chicken, cheddar
S/ cheese string, banana, oat & blueberry muffin
D/ chicken salad
S/ salt & vinegar peanuts
Exercise
1.1 mile indoor cycle
Warm up
3x12 rdl’s (increasing weight)
3x12 barbell back squats (changed to 7ft Olympic bar)
3x12, 1x3,1x12 barbell hip thrusters, increasing & decreasing weight, 3 reps@100lg, pb & 4kg more than double my bodyweigjt
3x10 each leg, single leg bench squats
3x12 leg curls
3x12 leg press
3x12 ghd back extensions
Stretch
Steps 12,523
Lots of walking up & down the hills at Cadwell Park watching the bike racing
 
Tuesday 29/8
FBG (05:30) 4.4

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 38.1g Carbs}
................................20 km run [102 min 28 sec]
Snack (9am): Banana {72 Cal / 16.4g Carbs}

Lunch (12pm): Aubergine & peanut curry [leftovers], couscous {595 Cal / 47.3g Carbs}
Peach, raspberries, yoghurt, hazelnuts {131 Cal / 13.3g Carbs}

Dinner (6pm): Squash, fennel & pea risotto {532 Cal / 63.0g Carbs}
Pineapple, kiwi, yoghurt, pistachios {129 Cal / 15.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1773
Carbs 200.6g
Protein 59.8g
Fat 71.7g (Sat Fat 17.9g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
30/08/2023

FBG
Finger prick: 5.9

Yesterday's food:
Breakfast : Chocolate Huel Black + egg + PB
L: Banana Huel Black + egg + PB
D: Chicken and cheese sandwich with seeded bread
AD: dark chocolate
Yesterday's Physical Activity

Steps: ~8,000


Workout:
4 times around circuit below
  • 20 single arm swings (16 kg kettlebell)
  • 26 single arm bent over rows (16 kg kettlebell)
  • 12 single arm upside down kettlebell shoulder press (16 kg kettlebell)
  • 15 slow controlled push ups
  • 15 kettlebell squats (16 kg kettlebell)
 
Last edited:
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