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

Monday 9/10
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), nectarine, cherries, pecans {281 Cal / 37.5g Carbs}
................................13 km run [65 min 57 sec] 2 min over PB, very windy, hard to get rhythm going

Lunch (12am): Mushroom & fennel soup {49 Cal / 4.8g Carbs}
Green bean & fig salad {226 Cal / 20.1g Carbs}
Strawberries, raspberries, yoghurt, almonds {133 Cal / 11.5g Carbs}

Dinner (6pm): Monkfish saltimbocca, roast celeriac, green beans {492 Cal / 29.6g Carbs}
Pear, blueberries, yoghurt, walnuts {144 Cal / 19.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1367
Carbs 125.5g
Protein 57.1g
Fat 58.4g (Sat Fat 9.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
Contour 5.3
Yesterdays food
B/ 2 boiled eggs, chia seed pudding with blueberries
S/ casien with almond milk
L/ tin of salmon & walnuts
D/ chicken & chorizo traybake, strawberries, benecol
S: cheese string
Exercise
Warm up
3x8 banded pull ups
3x12 lat pull downs
3x12 seated rows
3x10 barbell strict shoulder press
3x12 incline bench press
3x12 flat bench press
3x10 front & side barbell plate raise
3x5 tricep push-ups
Stretch
Steps 11,998
 
Libre 4.9
Contour 5.3
Yesterdays food
B/ 2 boiled eggs, chia seed pudding with blueberries
S/ casien with almond milk
L/ tin of salmon & walnuts
D/ chicken & chorizo traybake, strawberries, benecol
S: cheese string
Exercise
Warm up
3x8 banded pull ups
3x12 lat pull downs
3x12 seated rows
3x10 barbell strict shoulder press
3x12 incline bench press
3x12 flat bench press
3x10 front & side barbell plate raise
3x5 tricep push-ups
Stretch
Steps 11,997
 
Tuesday 10/10
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {285 Cal / 38.0g Carbs}
................................2 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (11 am): Banana {71 Cal / 16.2g Carbs}
................................2 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
................................2 km jog home

Lunch (12am): Celeriac & apple soup, toast, hummus {324 Cal / 26.4g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {140 Cal / 12.5g Carbs}

Dinner (6pm): Spicy chicken, courgette fritters, salad, flatbread/ Merlot (6oz) {787 Cal / 42.2g Carbs}
Strawberries, yoghurt, pecans {145 Cal / 12.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1795
Carbs 153.9g
Protein 80.4g
Fat 69.7g (Sat Fat 13.5g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
B/ 2 boiled eggs, chia seed pudding with blueberries
S/ casien with almond milk, cheese string
L/ roast turkey salad, strawberries
D/ b/s 3.9 3 pork chipolatas, cheese on toast
S/ cheese string
Exercise
Peleton
30 minutes endurance ride
5 minutes post ride stretch
10 minutes core
Steps 9,550
 
11/10/2023
FBG: 6.5
Yesterday's food:
B: Cookies and Cream Huel Black, egg + PB + protein powder
L: Banana Huel Black, egg + PB + protein powder
AL: Choc protein bar
D: Roast chicken, avocado and red chilli sandwich with seeded bread
AD: Choc protein bar


Yesterday's Physical Activity

Steps: ~10,000

Workout:
4 x 25 squats with 10 kg med ball held out in front
4 x 25 decline diamond push ups - both hands on med ball feet up on couch
10 lat pull downs (heavy stretch band)
4 x crunches to failure (with 10 kg med ball)
4 x triceps extensions to failure (heavy stretch band)

10 mins stretching
 
Wednesday 11/10
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Scrambled eggs, mushrooms, toast, OJ {417 Cal / 26.9g Carbs}

Snack (10am): Mushroom & fennel soup {49 Cal / 4.8g Carbs}

Lunch (12.30 pm): Chicken salad with fig & hummus {289 Cal / 13.3g Carbs}
Mango, kiwi, yoghurt, pistachios {136 Cal / 17.9g Carbs}
Lunch on the train, going to work (lecturing this afternoon)

Snack (3pm): Carrot cake {208 Cal / 24.3g Carbs}

BG (7pm) 4.0, back home now
Dinner (7pm): Duck, potato dauphinoise, roast cauliflower, green beans {559 Cal / 30.7g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {128 Cal / 12.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1828
Carbs 137.0g
Protein 118.0g
Fat 79.5g (Sat Fat 21.8g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
12/10/2023
FBG: 6.5
Yesterday's food:
B: Berries + G Yoghurt + PB + protein powder
L: Banana Huel Black, egg + PB + protein powder
AL: Choc protein bar
D: Roast chicken, avocado and red chilli sandwich with seeded bread
AD: Choc protein bar
AAD: Roast chicken leg


Yesterday's Physical Activity

Steps: ~10,000

Workout:
4m times around circuit below:
25 lunges with 10 kg med ball held out in front
25 decline diamond push ups - both hands on med ball
15 lat pull downs (heavy stretch band)

Finish with
4 x crunches to failure (with 10 kg med ball)
4 x triceps extensions to failure (heavy stretch band)

10 mins stretching
 
Libre 6.1 (new)
Contour 5.1
Yesterdays food
B/ srambled eggs, chia seed pudding, blueberries
S/ protein shake with almond milk
L/ turkey salad, strawberries, benecol
S/ apple, d/g, peanut butter
D/ keto granola
S/ salt & vinegar peanuts
Exercise
Warm up
3x12 rdl’s
3x12 barbell back squats
3x12 hip thrusters
All increasing weight
3x10 (each leg) Bulgarian split squats
2x60 seconds bar hangs
Stretch
Steps 9,778
 
Hope you're feeling better and the blood sugar levels are behaving mate
 
13/10/2023
FBG: 5.9

Yesterday's food:
B: Berries + G Yoghurt + PB + protein powder
L: Roast chicken, avocado and red chilli sandwich with seeded bread
AL: Choc protein bar
D: Roast chicken, avocado salad
AD: Choc protein bar and dark chocolate


Yesterday's Physical Activity

Steps: ~10,000

Workout:

4 x 25 deficit lunges with 10 kg med ball held out in front
4 x 25 decline diamond push ups - both hands on med ball
10 x face pulls (heavy stretch band)
15 x seated rows (heavy stretch band)
4 x crunches to failure (with 10 kg med ball)

10 mins stretching
 
FBG 5.2
Food
B - Ryvita with peanut butter, unsweetened almond milk/cream
L - Chorizo peperami, avocado and wild rose herbal tea
Exercise
10 mins of running on the spot for warm up
15 mins of recumbent bike
15 mins of spin bike
10 mins of kettlebell 8kg (7 reps on each arm)
7 Tricep kickbacks
7 Dumbbell reverse curls
7 Triceps extensions
15 Sit ups
15 press ups
5 mins yoga stretches
Lots of water and herbal tea
Only ever had 2 low readings fbg, so a 5.2 I must be doing something right!!
 
Well done for the fbg, really deserved, great workout too
 
Great going! Well earned!
 
Libre 5.1
Contour 4.6
Yesterdays food
B/ 2 scrambled eggs, chia seed pudding with blueberries
S/ casien with almond milk
L/ roast turkey salad with baby new potatoes (b/s 3.9 meter)
S/ apple, cheddar, peanut butter (b/s 4.2 meter)
D/ salmon steak, roasted broccoli
Exercise
Rest day
Steps 11,990
Still waiting for dietician to ring,
Added chia seed pudding for breakfast & home made dressing for salad & blood sugars lower than ever
 
Lower in a good way or a bad way mate?
 
Thursday 12/10
FBG (05:30) 3.9

Breakfast (5.30 am): Porridge (almond milk), summer fruits, walnuts {281 Cal / 37.4g Carbs}
................................2 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
................................2 km jog home
Breakfast 2 (8am): Mackerel (in tomato sauce) {212 Cal / 2.3g Carbs}
Eaten straight from the tin whilst making coffee

Snack (11 am): Banana {67 Cal / 15.7g Carbs}
................................2 km jog to the gym
.................................rowing machine (6 x 500m sprints, 30 sec rests)
................................5 km jog home

Lunch (12am): Celeriac & apple soup, avocado toast {266 Cal / 22.8g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {127 Cal / 13.2g Carbs}

Dinner (6pm): Prawn, squash & mango rendang, rice {632 Cal / 56.7g Carbs}
Figs, Greek yoghurt, pistachios {146 Cal / 18.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1773
Carbs 172.3g
Protein 80.9g
Fat 76.5g (Sat Fat 16.3g / Trans fats 0.1g)

Friday 13/10
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {275 Cal / 38.2g Carbs}
................................2 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
................................5 km jog home

Lunch (12am): Mushroom & fennel soup {47 Cal / 4.5g Carbs}
Tuna & avocado salad {311 Cal / 4.4g Carbs}
Strawberries, yoghurt, biscotti {136 Cal / 14.3g Carbs}

Snack (4pm): Twirl {180 Cal / 20.6g Carbs}

Dinner (6pm): Casarecce with cauliflower & chilli {418 Cal / 58.0g Carbs}
Pineapple flambed with rum, ice cream, pecans {259 Cal / 34.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1669
Carbs 181.4g
Protein 72.8g
Fat 65.9g (Sat Fat 19.1g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG
Libre 5.2
Yesterdays food
B/ 2 boiled eggs, chia seed pudding with blueberries
S/ casien with almond milk, 1/2 protein bar
L/ salmon salad with walnuts & small roasted new potatoes
S/ pear, peanut butter, cheddar
S/ cheese string, salt & vinegar peanuts
Exercise
850 m swim
Steps 9,781
Been to a&e, pulled muscles in shoulder & a broken rib, arm in sling for 2-4 weeks, what an idiot
 
Saturday 14/10
FBG (05:30) 4.0
Rest day

...................................5 km walk
Breakfast (7.30 am): Smoked mackerel, melba toast/ Tangerine {527 Cal / 23.6g Carbs}
Tangerine after mackerel prevents 'kipper burp'

Lunch (12am): Prawn, squash & mango curry [leftovers] {288 Cal / 22.8g Carbs}
Plum, blueberries, yoghurt, walnuts {129 Cal / 11.4g Carbs}

BG (6pm) 4.2
Dinner (6pm): Salmon Dijonnaise, new potatoes, green beans {537 Cal / 36.1g Carbs}
Pineapple, kiwi, yoghurt, pecans {143 Cal / 18.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1667
Carbs 119.0g
Protein 119.7g
Fat 71.4g (Sat Fat 19.4g / Trans fats 0.6g)

Sunday 16/10
FBG (05:30) Not measured today
Rest day

.............................5 km walk
Breakfast (8.30 am): Bacon, mushrooms, tomatoes, scrambled eggs, grapefruit juice/
Toast, rhubarb & ginger jam {539 Cal / 27.6g Carbs}

Lunch (12am): Tomato & lentil soup, toast & hummus {226 Cal / 28.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {127 Cal / 10.1g Carbs}

(4-6pm): Fleurie (2 glasses) {275 Cal / 8.2g Carbs}
Watching rugby, finished wine with dinner

Dinner (6pm): Roast lamb, roast potatoes, carrot & swede mash, green beans {586 Cal / 54.2g Carbs}
Blueberry & lemon pancake, ice cream {273 Cal / 32.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2068
Carbs 167.7g
Protein 90.0g
Fat 78.7g (Sat Fat 21.1g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
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