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

FBG
Libre 5.2
Yesterdays food
B/ 3 scrambled eggs on wholemeal toast
S/ protein shake with almond milk, 2 cheese strings
L/ tofu bhudda bowl
S/ protein bar
D/ cheese frittata, chipolata sausages
Exercise
Warm up
5x12 Romanian deadlifts
5x12 barbell back squats
5x10 (each leg) single leg Romanian deadlifts
Stretch
Steps 13,778
Concentrated on reps & form rather than weight
Been back for blood tests this morning
 
Hope you feel better soon
 
Libre 4.9
Yesterdays food
B/ cheese frittata, pork chipolatas
S/ casien with almond milk
L/ tofu bhudda bowl
S/ nandos lemon & herb marinated chicken drumsticks, cheese string
D/ homemade bolognaise, avocado, strawberries with seeds & cream
Exercise
Peleton
30 minutes power zone ride
5 minutes post ride stretch
10 minutes core
Steps 9,491
 
Thursday 21/9
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, pecans {273 Cal / 37.7g Carbs}
................................1 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (11 am): Banana {69 Cal / 15.6g Carbs}
................................1 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................5 km jog home

Lunch (12pm): Carrot & ginger soup {70 Cal / 10.9g Carbs}
Mackerel (in tomato sauce) on toast {361 Cal / 16.6g Carbs}
Figs, Greek yoghurt, walnuts {133 Cal / 16.8g Carbs}

Dinner (6pm): Spicy chicken, courgette fritters, salad, flatbread {705 Cal / 26.3g Carbs}
Black & blueberries, yoghurt, hazelnuts {122 Cal / 13.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1770
Carbs 143.8g
Protein 105.2g
Fat 77.0g (Sat Fat 15.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 22/9
FBG (05:30) 4.1

Breakfast (5.30 am): Porridge (almond milk), strawberries, raspberries, pecans {283 Cal / 38.2g Carbs}
................................15 km run [27 sec over PB].

Lunch (12pm): Courgette, pea & mint soup, avocado toast {377 Cal / 31.5g Carbs}
Nectarine, blueberries, yoghurt, hazelnuts {131 Cal / 12.7g Carbs}

Dinner (6pm): Wife's birthday, I cooked [back to the 70s]
Prawn & monkfish cocktail / Champagne (3oz) {309 Cal / 5.7g Carbs}
Steak & chips [venison steak, sweet pot fries, onion rings, stuffed mushroom] / Amarone (6oz) {815 Cal / 41.5g Carbs}
Cheesecake [sweet & salty with apple & blackberries] {390 Cal / 11.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2348
Carbs 148.0g
Protein 101.2g
Fat 119.3g (Sat Fat 28.9g / Trans fats 0.9g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
B/ fried eggs, chipolatas, avocado
S/ casien with almond milk
L/ roast beef deli salad
D/ roast chicken in nandos lemon & herb sauce, roasted broccoli
S/ cheese string, almonds
Exercise
Am
15 minutes kettlebells
Pm
Peleton
30 minutes power zone ride
5 minutes post ride stretch
15 minutes core
Steps 8,996
 
Saturday 23/9
FBG (05:30) Not measured today
Rest day

Breakfast (8.30 am): Porridge (almond milk), nectarine, blueberries, walnuts {271 Cal / 37.5g Carbs}

Lunch (12pm): Curried parsnip soup, toast & hummus {336 Cal / 28.8g Carbs}
Kiwi, dragon fruit, yoghurt, pistachios {137 Cal / 14.3g Carbs}

BG (6pm) 3.8
Dinner (6pm): Linguine with mushrooms, fennel & artichokes {456 Cal / 41.6g Carbs}
Figs, Greek yoghurt, hazelnuts {192 Cal / 18.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1435
Carbs 147.1g
Protein 50.3g
Fat 63.7g (Sat Fat 11.1g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 24/9
FBG (05:30) 4.3
Rest day

Breakfast (8.30 am): Bacon, mushrooms, scrambled eggs, OJ/
Toast, gooseberry jam {456 Cal / 28.5g Carbs}

Lunch (12pm): Curried parsnip soup, toast & hummus {266 Cal / 26.0g Carbs}
Strawberries, raspberries, yoghurt, pecans {125 Cal / 10.6g Carbs}

Snack (3pm): Courgette cake {222 Cal / 25.6g Carbs}

Dinner (6pm): Duck breast, roast potatoes, green bean & fig salad {434 Cal / 32.2g Carbs}

(7-8pm) Cheese & crackers/ Valpolicella Ripasso (2 glasses) {560 Cal / 29.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2106
Carbs 159.0g
Protein 93.3g
Fat 88.8g (Sat Fat 23.1g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Fbg
Libre 5.7
Yesterdays food
B/ bacon, scrambled eggs
S/ almonds
L/ roast beef, roast potatoes, roasted broccoli, Brussels & parsnips, carrots, bisto
D/ cold roast ham, Brazil nuts, fresh coconut, cheddar
S/ casien with almond milk
Exercise
2.5 mile pram walk
Steps 5,658 ( garmin doesn’t count steps if pram pushing)
 
Monday 25/9
FBG (05:30) Not measured today

Breakfast (5.30 am): 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

(11am)..................1 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................6 km run home [29 min 53 sec] PB for this route

Lunch (12pm): Curried parsnip soup {87 Cal / 9.9g Carbs}
Albacore tuna steak, avocado salad {409 Cal / 4.9g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {120 Cal / 11.5g Carbs}

Snack (4pm): Toast, blackberry jam {139 Cal / 20.8g Carbs}

Dinner (6.30pm): Salmon Dijonnaise, celeriac mash, green beans {526 Cal / 34.7g Carbs}
Kiwi, persimmon, yoghurt, pistachios {141 Cal / 15.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1734
Carbs 141.6g
Protein 96.7g
Fat 75.2g (Sat Fat 14.5g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Tuesday 26/9
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), nectarine, strawberries, pecans {274 Cal / 37.2g Carbs}
...............................Half marathon [103 min 04 sec], PB for this route
An enforced 2 weeks of light or no exercise seems to have worked wonders, must take more rest days.
Snack (8am): Banana {75 Cal / 17.0g Carbs}

Lunch (12pm): Persian herb soup with butter beans & baba ganoush {223 Cal / 22.1g Carbs}
Mackerel (in tomato sauce) on toast {302 Cal / 20.2g Carbs}
Plum, blackberries, yoghurt, walnuts {128 Cal / 13.2g Carbs}

BG (6pm) 4.1
Dinner (6.30pm): Sweet & sour pork, noodles {608 Cal / 43.9g Carbs}
Peach, raspberries, yoghurt, pistachios {125 Cal / 12.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1777
Carbs 172.6g
Protein 89.1g
Fat 73.0g (Sat Fat 14.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Fbg - 6.8
Exercise
40 mins spin bike
15mins kettlebell workout mixed weights
15 glute bridges with weight
5 mins yoga stretches
Food
B - Avocado with a small portion of walnuts
L - Diced chicken with cauliflower rice and a dash of dark soy sauce
D - Cajun chicken with green salad
Snacks - cucumber, celery with peanut butter
Drinks - water, green tea with Jazmin
 
Fbg
Libre 5.7
Contour 5.2
Yesterdays food
B/ 2 boiled eggs, mixed nuts & seeds, blueberries, raspberries, almond milk
S/ protein shake with almond milk
L/ roast beef deli salad
D/ tin of f salmon, avocado
S/ cheese string, almonds
Exercise
1 mile indoor cycle
Warm up
3x12 rdl’s
3x12 barbell back squats
3x12 barbell hip thrusts
All increasing weight
2x10 (each leg) knee to floor lunges with kettlebell at shoulder
2x10 (each leg) Bulgarian split squats
2x 10 (each leg) bench pistol squats
3x12 leg curls
3x12 ghd back extensions
Stretch
Pm
10 minutes Peleton core
Stretch
Steps 10,950
 
27/09/2023
FBG
Finger prick: 6.0
Yesterday's food:
Breakfast : Mixed berries, yoghurt, PB
L: 4 fried eggs, cherry tomatoes, 2 pieces toast and butter
AL: Protein shake
D: Chicken and cheese sandwich with seeded bread
AD: Dark chocolate


Yesterday's Physical Activity

Steps: ~5,000

Workout:

  • 4 x 25 cyclist squats
  • 4 x 25 push ups
  • 4 x 15 inverted body rows
  • 4 x 15 single arm shoulder press (16 kg bell)
First day where I felt like I could workout after COVID .. usually a simple workout but I did struggle to finish it. Will have to ease back into things.
 
Libre 5.4
Yesterdays food
B/ cream cheese pancakes, blueberries, raspberries
S/ casien with almond milk
L/ nandos, butterfly chicken, tenderstem broccoli & corn on the cob (working lunch)
S/ fresh coconut, cheese string
D/ cheese & bacon toastie on hi lo bread
Exercise
8x12 barbell snatch progressions
Steps 10,919
 
Hope you’re feeling better
 
Wednesday 27/9
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Scrambled duck eggs with harissa & asparagus,
avocado toast, grapefruit juice {598 Cal / 24.4g Carbs}

Lunch (12pm): Curried parsnip soup {94 Cal / 10.7g Carbs}
Green bean & fig salad {253 Cal / 20.8g Carbs}
Kiwi, persimmon, yoghurt, pistachios {146 Cal / 16.1g Carbs}

Dinner (6pm): Linguine with caponata {486 Cal / 50.9g Carbs}
Plum, blueberries, yoghurt, walnuts {126 Cal / 13.6g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1744
Carbs 143.1g
Protein 67.2g
Fat 94.2g (Sat Fat 16.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
28/09/2023
FBG
Finger prick: 5.9
Yesterday's food:
Breakfast : Mixed berries, yoghurt, PB
L: 4 fried eggs, cherry tomatoes, 2 pieces toast and butter
AL: Protein shake
D: Chicken and avocado sandwich with seeded bread
AD: Dark chocolate


Yesterday's Physical Activity

Steps: ~5,000

Workout:

4 x 15 kettle bell squats (20 kg)
2 x 50 chest press (32 kg)
4 x 25 push ups
4 x 15 inverted body rows
4 x 15 single arm shoulder press (16 kg bell)
4 x 20 crunches
 
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