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

23/11/2023


FBG: 5.8

Yesterday's food:
B: Huel black edition choc flavour, protein powder, PB
L: roast chicken avocado sandwich, protein pudding
D: Huel black edition choc flavour, protein powder, PB
AD: roast chicken avocado sandwich, protein pudding

Yesterday's Physical Activity

Steps: ~10,000

Workout:
Morning:
4 times around circuit below:
A. 20 stretch band chest press
B. 10 slow diamond push ups
C. 10 slow stretch band shoulder press
D. 25 stretch band rows
E. 20 stretch band explosive squats

Evening:
no walk
 
FBG
Libre 5.3
Yesterdays food
B/ scrambled eggs on wholemeal toast
S/ casien with almond milk
L/ roast beef deli salad
D/ chia seed pudding with blueberries, raspberries & pumpkin seeds
S/ roast ham , almonds & d/g
Exercise
Peleton
20 minutes recovery ride
5 minutes post ride stretch
3 minutes Pilates & stretch
Steps 9,624
 
Saturday 25/11
FBG (05:30) 4.2
Rest day

Breakfast (6.30 am): Porridge (almond milk), plum, blackberries, walnuts {276 Cal / 37.9g Carbs}

Snack (10am): Pecorino & tomato muffin {131 Cal / 18/0g Carbs}

Lunch (12.30pm): Curried parsnip soup, toast with pea & mint hummus {268 Cal / 26.7g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {126 Cal / 11.1g Carbs}

Dinner (6pm): Roast chicken, chips, peas, sweetcorn {556 Cal / 36.4g Carbs}
White chocolate panna cotta, rhubarb, pecan & salted caramel brittle {402 Cal / 36.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1801
Carbs 172.7g
Protein 79.2g
Fat 72.6g (Sat Fat 26.0g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Fbg
Libre 4.8
Yesterdays food
B/ cheese frittata, benecol
S/ almonds
S/ protein shake with almond milk
L/ roast ham, d/g, chia seed pudding with blueberries, raspberries & pumpkin seeds
D/ prawn & avocado salad
Exercise
Circuits
Stretch
20 minutes yoga
Steps 9,930
 
26/11/2023


FBG: 5.7

Yesterday's food:
B: Huel black edition choc flavour, protein powder, PB
L: roast chicken avocado sandwich, protein pudding
D: Huel black edition choc flavour, protein powder, PB
AD: roast chicken avocado sandwich, protein pudding, choc protein shake

Yesterday's Physical Activity

Steps: ~10,000

Workout:
Evening:

4 x 30 kettlebell chest press (2 x16 kg bells)
4 x 10 slow deficit push ups
4 x 10 hammer curl to shoulder press (2 x 16 kg bells)
4 x 10 bent over rows
4 x 20 goblet squats (16 kg bell)
 
Sunday 26/11
FBG (05:30) Not measured today
Rest day

Breakfast (6.30 am): Bacon, eggs, mushrooms, toast, grapefruit juice {428 Cal / 29.3g Carbs}

Lunch (12pm): Curried parsnip soup, avocado toast {250 Cal / 29.5g Carbs}
Plum, blackberries, yoghurt, walnuts {131 Cal / 12.7g Carbs}

Dinner (6pm): Chicken & mushroom pie, celeriac mash, carrots, green beans/ Chianti (4oz) {617 Cal / 48.6g Carbs}
Rhubarb crumble, ice cream {266 Cal / 31.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1734
Carbs 157.7g
Protein 66.3g
Fat 74.6g (Sat Fat 23.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
27/11/2023


FBG: 5.9

Yesterday's food:
B: Huel black edition choc flavour, protein powder, PB
L: roast chicken avocado sandwich, protein pudding, large orange
D: Huel black edition choc flavour, protein powder, PB
AD: large orange
Late snack: oreo ice cream (wish I hadn't done that but succumbed after a tough day)

Yesterday's Physical Activity

Steps: ~10,000

Workout:
Evening:
4 times around circuit below:
A. 20 x stretch band chest press
B. 10 x slow push ups
C. 10 x stretch band rows
D. 26 alternating forward lunges
 
Libre 5.8
Yesterdays food
B/ haslet, fried eggs, mushrooms, slice wholemeal toast
S/ flat white with Tia maria
L/ chicken breast with cheese & leek, roasted broccoli
D/ luncheon meat, d/g, Brazil nuts, homemade keto tiramisu
Exercise
Fiton
37 minutes strength training
21 minutes stretch
Steps 4,719
Wasn’t too keen on 3 sets of man makers after 4 sets of chest to floor burpees on Saturday
 
Hope you enjoyed the Oreo ice cream,
You need a treat after a tough day, hope you’re ok
 
Man makers and Burpees? Brutal!!
 
Monday 27/11
FBG (05:30) 4.3
Rest day, actually decorating today (I'd rather run a marathon)

Breakfast (7.30 am): Porridge (almond milk), black & blueberries, walnuts {275 Cal / 37.9g Carbs}

Lunch (12pm): Tomato & lentil soup, toast & hummus {338 Cal / 31.1g Carbs}
Nectarine, raspberries, yoghurt, pistachios {135 Cal / 12.5g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {641 Cal / 63.8g Carbs}
Mango, kiwi, yoghurt, pecans {145 Cal / 16.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1576
Carbs 168.5g
Protein 68.9g
Fat 62.7g (Sat Fat 13.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Yesterdays food
B/ 2 boiled eggs, chia seed pudding with blueberries, raspberries & pumpkin seeds, benecol
S/ casien with almond milk
L/ chicken traybake (chicken breast, broccoli, sweet potato, red onion, cherry tomatoes, chorizo & feta)
S/ pear & peanut butter
D/ roast ham & cheddar
Rest day
Steps 10,543
 
Libre 4.8
Yesterdays food
B/ 2 boiled eggs, chia seed pudding with blueberries, raspberries & pumpkin seeds, benecol
S/ casien with almond milk
L/ chicken traybake (chicken breast, broccoli, sweet potato, red onion, cherry tomatoes, chorizo & feta)
S/ pear & peanut butter
D/ roast ham & cheddar
Rest day
Steps
i’d rather decorate
 
Libre 5.7
Yesterdays food
B/ scrambled eggs on wholemeal toast, benecol
S/ Brazil nuts (straight after gym)
S/ casien with almond milk
L/ chicken traybake (made enough for 4 lunches)
D/ chicken breast with cheese & leek, roasted broccoli, tiramisu
Exercise
10 minutes treadmill walk
3x12 barbell hip thrusters
3x12 leg press
3x12 squats
3x12 hack squats
3x12 leg extensions
3x12 leg curls
3x12 outer abductors
3x12 inner abductors
3x12 calf stretches
5 minutes treadmill walk
Pm
21 minutes stretch
Steps 12,129
Hack squats new favourite exercise, inner & outer abductors torture
 
Tuesday 28/11
FBG (05:30) Not measured today
Decorating day 2

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, pecans {273 Cal / 38.05g Carbs}
...................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Tomato & lentil soup {102 Cal / 16.1g Carbs}
Tuna & avocado salad {311 Cal / 6.7g Carbs}
Figs, yoghurt, pistachios {132 Cal / 16.3g Carbs}

BG (6pm) 4.0
Dinner (6pm): Tagliatelle al funghi {569 Cal / 51.7g Carbs}
Pear, blackberries, yoghurt, walnuts {137 Cal / 11.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1566
Carbs 147.4g
Protein 73.3g
Fat 67.7g (Sat Fat 13.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 29/11
FBG (05:30) 3.9
Decorating day 3 [last day, hurray!!!]

Breakfast (5.30 am): Porridge (almond milk), nectarine, raspberries, pecans {273 Cal / 37.8g Carbs}
...................................14 km run [new route, 70min 2 sec]
Running on heavy frost, too cold to be slippy though, really enjoyed it today

Lunch (12pm): Scrambled eggs, avocado toast {506 Cal / 26.8g Carbs}
Plum, blueberries, yoghurt, walnuts {128 Cal / 11.0g Carbs}

Snack (4pm): Xmas cake [quality control, someone has to do it] {174 Cal / 28.0g Carbs}

Dinner (6pm): Duck breast, celeriac mash, carrots, swede, green beans, peas,
rowan jelly. Primitivo (4oz) {673 Cal / 45.2g Carbs}
Mango, kiwi, yoghurt, pistachios {147 Cal / 17.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1945
Carbs 172.4g
Protein 81.8g
Fat 83.9g (Sat Fat 17.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG
Libre 5.2
Yesterdays food
B/ boiled eggs, chia seed pudding with blueberries, raspberries & pumpkin seeds, benecol
S/ casien with almond milk
L/ chicken traybake
S/ cheddar & walnuts
D/ salmon & low carb pasta
Exercise
Peleton
30 minutes power zone ride (intervals at level 6 effort)
5 minutes post ride stretch
Steps 11,138
 
Thursday 30/11
FBG (05:30) Not measured today
Decorating day 3 (last day, hurray)

Breakfast (7.30 am): Garlic mushrooms, sourdough toast, grapefruit juice {366 Cal / 28.9g Carbs}

(11am)....................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Tomato & lentil soup {102 Cal / 16.1g Carbs}
Iberico ham & fig salad {239 Cal / 14.6g Carbs}
Peach, strawberries, yoghurt, hazelnuts {121 Cal / 12.8g Carbs}

BG (6pm) 4.0
Dinner (6pm): Monkfish saltimbocca, roast potatoes, green beans {472 Cal / 30.7g Carbs}
Pineapple, passion fruit, yoghurt, pistachios {137 Cal / 11.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1477
Carbs 126.0g
Protein 60.8g
Fat 65.2g (Sat Fat 11.1g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
1/12/2023FBG: 5.3
Been busy last few days but FBGs have been in low to mid 5s

Yesterday's food:
B: Huel black edition choc flavour, protein powder, PB
L: Mexican eggs and 2 pieces thin toast, avocado
D: Huel black edition choc flavour, protein powder, PB
AD: large orange, choc protein pudding
Late snack: Wotsits

Yesterday's Physical Activity
Steps: ~12,000

Workout:
Evening:
A. 4 x 20 chest press (2 x 20kg bells)
B. 4 x 10 slow push ups
C. 4 x 10 shoulder press 2 x 20kg bells)
D. 4 x 10 goblet squats (20 kg bell)

3 mile walk
 
Libre 5.2
Shuggah 5
Contour 5
Yesterdays food
B: scrambled eggs on wholemeal toast, benecol
S/ almonds
S/ protein shake with almond milk
L/ chicken traybake
S/ Brie & walnuts
D/ ham salad
Exercise
10 minutes treadmill
3x12 bench press
3x12 incline bench press
3x12 shoulder press
3x12 lat pull downs
3x12 seated rows
3x12 tricep dips
5 minutes treadmill
Steps 10,633
 
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