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

Tuesday 31/10
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 37.9g Carbs}
............................15 km run [2 min over PB] I enjoyed it today
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {287 Cal / 26.4g Carbs}

...................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................1 km jog home
Lunch (12pm): Pumpkin soup {67 Cal / 12.9g Carbs}
Tuna & avocado salad {312 Cal / 5.5g Carbs}
Figs, yoghurt, pistachios {132 Cal / 15.9g Carbs}

Snack (5pm): Banana {68 Cal / 15.9g Carbs}

Dinner (6.30pm): Salmon Dijonnaise, new potatoes {526 Cal / 35.0g Carbs}
Strawberries, strawberry ice cream, biscotti {209 Cal / 24.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1914
Carbs 180.4g
Protein 99.6g
Fat 76.2g (Sat Fat 17.1g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG: 6.1

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Roast chicken, avocado sandwich
AL: Choc protein bar
D: Huel black edition banana flavour, protein powder, PB
AD: Choc protein pudding and dark chocolate


Yesterday's Physical Activity

Steps: ~12,000

Workout:
Morning
4 times around the circuit below, no breaks until completed:
A. 20 single leg RDLs
B. 25 squats (10 kg med ball)
C. 25 diamond push ups hands on med ball
D. 10 lat pull downs (heavy stretch band)
E. 10 shoulder presses (heavy stretch band)

Evening
3 mile walk

Been busy with family stuff last few days, but working out and eating pretty healthy, similar workout routine each day, one day as a circuit for the cardio, next day as a progression of 4 sets of each exercise to failure for more of a muscle building effect.

Hope everyone is OK
 
Hope you’ve got everything sorted now
 
Fbg 7.7
Yesterdays Exercise
40 mins of spin bike
10 mins of a variety of weights (building up still)
10 mins of kettle bell work out
Food
B - Peanut butter on Dillon gluten free bread
L - Left over chicken curry with cauliflower rice and cannellini beans
D - Naked burger with green salad and scattered peanuts
Drinks
Water, green tea

Arms and legs are killing now, feel like Stretch Armstrong!
 
Libre 5.3
Yesterdays food
B/ scrambled eggs, chia seed pudding with blueberries & raspberries
S/ casien with almond milk
L/ chicken drumsticks, bistro salad, tomato, basil & feta salad
S/ 1/2 protein bar
D/ skipped (not hungry)
S/ oatcakes with brie
Exercise
25 minutes cardio/ strength
Steps 8,852
 
Wednesday 1/11
FBG (05:30) 4.4

Breakfast (7.30 am): Scrambled egg, avocado toast/ Half a grapefruit {521 Cal / 20.7g Carbs}

...................................1 km jog to the gym
...................................rowing machine (10 x 500m sprints, 30 sec rests)
..................................1 km jog home
Lunch (12pm): Aubergine & peanut curry [leftovers] {471 Cal / 29.6g Carbs}
Plum, blackberries, yoghurt, walnuts {127 Cal / 12.2g Carbs}

BG (6pm) 4.2
Dinner (6.30pm): Spicy chicken, courgette, feta & mint fritters, salad {670 Cal / 38.8g Carbs}
Nectarine, raspberries, yoghurt, pecans {131 Cal / 13.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1961
Carbs 121.4g
Protein 114.1g
Fat 102.1g (Sat Fat 22.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG: 5.9

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Roast chicken, avocado sandwich
AL: Choc protein bar
D: Roast chicken, avocado sandwich
AD: Choc protein pudding and dark chocolate
Late snack: mixed berries, Greek Yoghurt, choc protein powder, PB


Yesterday's Physical Activity

Steps: ~12,000

Workout:
Morning
4 x 25 cyclist squats
4 x 25 push ups (1st 10 plyometric, followed by 15 regular as quick as possible splitting it up in later sets if muscles exhaust)
4 x inverted body rows to exhaustion

Evening
3 mile walk
 
Fbg
Libre 4.3
Yesterdays food
B/ fried eggs, avocado, smidge hp sauce
S/ casien with almond milk
L/ 2 chicken drumsticks, pear, d/g, peanut butter, benecol
S/ 1/2 protein bar
D/ skipped (not hungry)
S/ oatcakes, Brie, Brazil nuts
Exercise
35 minutes treadmill run/walk, walk on incline run on flat
Steps 13,841
FBG shows how important exercise is
 
I bet it feels good being on the treadmill .. hope the laser surgery has gone well
 
Thursday 2/11
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.3g Carbs}
............................13 km run [64m 02 s] Just 7 sec over PB, very wet but not much wind here. Enjoyed today
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {332 Cal / 23.3g Carbs}

Lunch (12pm): Pumpkin soup, avocado toast {262 Cal / 27.3g Carbs}
Nectarine, raspberries, yoghurt, pecans, yoghurt, pistachios {132 Cal / 15.9g Carbs}

Snack (3pm): chocolate cookie {113 Cal / 14.3g Carbs}
Really hungry this afternoon

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {614 Cal / 48.6g Carbs}
Mango, kiwi, yoghurt, pistachios {129 Cal / 16.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1885
Carbs 186.8g
Protein 74.9g
Fat 85.8g (Sat Fat 18.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG: 6.1

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Roast chicken, avocado sandwich
AL: Choc protein bar
D: Huel black edition banana flavour, protein powder, PB
AD: Choc protein pudding and dark chocolate
Choc protein pudding


Yesterday's Physical Activity

Steps: ~12,000

Workout:
Morning

4 times around circuit below (no breaks, continual movement)
25 cyclist squats
25 decline diamond push ups
25 inverted body rows to exhaustion

finish with 3 rounds of ab crunches to failure and hamstring, adductor and quadriceps stretches

Evening
3 mile walk
 
Fbg
Libre 5.1
Contour 4.9
Yesterdays food
B/ scrambled eggs with mozzarella, chia seed pudding with blueberries, raspberries & pumpkin seeds, benecol
S/ casien with almond millk
L/ 2 chicken drumsticks, pear, peanut butter, d/g
D/ lamb & mint burger, cheddar, avocado
Exercise
30 minutes run/ walk on treadmill (pace per minute 31 seconds quicker than day before)
Steps 15,162
 
Libre 5.8
Contour 5.8
Yesterdays food
B/ 2 boiled eggs, keto granola, almond milk, benecol
S/ casien with almond milk
L/ roast beef deli salad
S/ cheese string
D/ oat cakes, Brie, Brazil nuts
Peleton
20 minutes recovery rode
5 minutes post ride stretch
Steps 11,062
 
Friday 3/11
FBG (05:30) 4.3

Breakfast (6.30 am): Porridge (almond milk), nectarine, raspberries, pecans {273 Cal / 37.9g Carbs}

(11am)..........................13 km run [not timed, hard work today]

Lunch (12pm): Tomato & lentil soup with added spicy chicken,
toast with pumpkin & sage hummus {387 Cal / 30.6g Carbs}
Plum, blackberries, yoghurt, walnuts {125 Cal / 12.9g Carbs}

Dinner (6.30pm): Texas chilli, sweet potato fries, cornbread, refried beans,
tortilla chips, guacamole, Malbec (2 medium glasses) {803 Cal / 58.7g Carbs}
Chocolate brownie, ice cream, raspberries {338 Cal / 32.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1968
Carbs 179.5g
Protein 105.3g
Fat 58.6g (Sat Fat 16.1g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday 4/11
FBG (05:30) Not measured today
Rest day

Breakfast (6.30 am): Porridge (almond milk), black & blueberries, walnuts {269 Cal / 37.7g Carbs}

Lunch (12pm): Mushroom & fennel soup, toast with pumpkin hummus {272 Cal / 20.9g Carbs}
Figs, yoghurt, pecans {147 Cal / 17.1g Carbs}

BG (6pm) 4.0
Dinner (6.30pm): Casarecce with artichoke & chilli, Gavi di Gavi (2 x 4oz) {561 Cal / 60.1g Carbs}
Tropical fruit salad, yoghurt, pistachios {169 Cal / 17.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1461
Carbs 160.0g
Protein 46.8g
Fat 45.1g (Sat Fat 8.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG: 5.9

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Roast chicken, avocado sandwich
AL: Choc protein bar
D: Huel black edition banana flavour, protein powder, PB
AD: Choc protein pudding and dark chocolate
Choc protein pudding


Yesterday's Physical Activity

Steps: ~12,000

Workout:
Morning
4 x dumbbell chest presses to failure
4 x chest supported dumbbell rows to failure
4 x deficit pike push ups to failure
4 x 20 deadlifts (2 x 20 kg bells)

finish with 3 rounds of ab crunches to failure and hamstring, adductor and quadriceps stretches

Evening
3 mile walk
 
FBG
Libre 5.9
Yesterdays food
B/ fried eggs, haslet, smidge hp sauce, soughdough toast & butter
L/ portobello mushroom caprese
S/ peanut butter & celery
D/ rump steak, salad
Exercise
30 Minutes treadmill run/walk
Trying to do at least 2 miles exercise in November
 
Great FBG
Well done for keeping the walking up
 
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