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

Friday 1/12
FBG (05:30) 3.9
Rest day [22000 steps whilst Xmas shopping but no "exercise"]

Breakfast (7.30 am): Porridge (almond milk), nectarine, raspberries, pecans {272 Cal / 37.1g Carbs}

Lunch (12.30pm): Vegetable curry, rice, chapati, dahl, pakoras {426 Cal / 53.0g Carbs}
From a street food stall, values estimated

Drinks (3-4pm): Spiced pear Bellini (x2) {195 Cal / 13.5g Carbs}
After Xmas shopping

Dinner (6pm): Tarallini Pugliese, olives {240 Cal / 39.0g Carbs}
Callamari alla caponata {351 Cal / 22.8g Carbs}
Taleggio, Gorgonzola {120 Cal / 0.2g Carbs}
Chocolate & raspberry tart {254 Cal / 15.7g Carbs}
Primitivo (3 x 5oz, though I admit it could nave been more) {376 Cal / 11.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 2276
Carbs 199.1g
Protein 58.8g
Fat 79.7g (Sat Fat 30.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
02/12/2023
FBG: 5.7

Yesterday's food:
B: Huel black edition choc flavour, protein powder, PB
L: Tuna sandwiches, with thin toast (2 tins tuna in sunflower oil, drained, added Greek yog, chaat masala, fresh coriander, red chillies)
D: Huel black edition choc flavour, protein powder, PB
AD: large orange, choc protein pudding
Late snack: Extra mature cheddar, protein pudding, apple, 2 tangerines

Yesterday's Physical Activity
Steps: ~12,000

Workout:
Evening:

4 times around circuit below
A. 20 chest press (stretch band)
B. 10 slow push ups
D. 10 back rows (stretch band)
E. 10 burpees
F. 25 squats
 
Libre 5.7
Yesterdays food
B/ cheese frittata, benecol
S/ casien with almond milk
L/ roast beef deli salad
D/ cold ham, salt & vinegar peanuts
Exetcise
Peleton
10 minute hill climb
5 minutes post ride stretch
It’s gomad time of year again, a mile a day sounds easy but life keeps getting in the way
 
Saturday 2/12
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.3g Carbs}

Snack (11am): Hot chocolate with amaretto {208 Cal / 25.5g Carbs}
After a snowball fight, to warm up my fingers.

Lunch (12.30pm): Scrambled eggs on avocado toast {449 Cal / 21.7g Carbs}
Nectarine, raspberries, yoghurt, pecans {142 Cal / 11.4g Carbs}

Dinner (6pm): Pumpkin, fennel & pea risotto {404 Cal / 48.3g Carbs}
Pineapple, yoghurt, pistachios {151 Cal / 16.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1666
Carbs 167.1g
Protein 57.8g
Fat 75.5g (Sat Fat 16.9g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
03/12/2023
FBG: 5.4

Yesterday's food:
B: Huel black edition choc flavour, protein powder, PB
L: Tuna sandwiches, with thin toast (2 tins tuna in sunflower oil, drained, added Greek yog, chaat masala, fresh coriander, red chillies)
D: Huel black edition choc flavour, protein powder, PB
AD: large orange, choc protein pudding
Late snack: choc protein shake

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:

4 times around circuit below
A. 20 single arm swings (20kg bell)
B. 10 slow diamond push ups (both hands on bell)
C. 20 single arm shoulder press (20kg bell)
D. 10 single arm back rows (20kg bell)
E. 10 goblet squats (20kg bell)
 
Libre 5.3
Yesterdays food
B/ cheese frittata, benecol
L/ tin of salmon, walnuts
D/ rump steak, stir fried cherry tomatoes, asparagus, red onion & chestnut mushrooms, Keto tiramisu
Exercise
2 miles on the treadmill
Steps 12,988
 
Sunday 3/12
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.2g Carbs}
................................15km run [not timed, but slow]
Snow on the ground and gentle snow falling the whole way round - just perfect, really enjoyable
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {254 Cal / 23.4g Carbs}

Lunch (12pm): Pumpkin & sage soup, avocado toast {263 Cal / 24.9g Carbs}
Cherries, chocolate mousse, hazelnuts {175 Cal / 17.5g Carbs}

Snack (3pm): Lebkuchen [still warm] {114 Cal / 16.6g Carbs}

Dinner (6pm): Guinea fowl, roast potatoes & parsnip, carrot & swede mash, peas {521 Cal / 40.9g Carbs}
Strawberries, raspberries, yoghurt, pecans {130 Cal / 12.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1770
Carbs 179.6g
Protein 80.7g
Fat 70.6g (Sat Fat 13.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
04/12/2023
FBG: 5.6

Yesterday's food:
B: Sandwich: Chicken and cheese melt with red chillies
L: Tuna sandwiches, with thin toast (2 tins tuna in sunflower oil, drained, added Greek yog, chaat masala, fresh coriander, red chillies)
D: Huel black edition choc flavour, protein powder, PB
AD: large orange, choc protein pudding
Late snack: choc protein shake, wotsits

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:

4 times around circuit below
A. 20 single arm swings (20kg bell)
B. 10 slow diamond push ups (both hands on bell)
C. 20 single arm shoulder press (20kg bell)
D. 20 single arm back rows (20kg bell)
E. 10 goblet squats (20kg bell)
 
Contour 5.9
Yesterdays food
B/,2 boiled eggs, chia seed pudding with blueberries, raspberries & pumpkin seeds, benecol
S/ roast ham, cheddar
L/ roast beef, roast turkey, Yorkshire pudding, roast potatoes, leeks, cabbage, Brussels, cauliflower cheese, pork sausage, stuffing, cranberry sauce, horseradish sauce, gravy (pub lunch)
S/ Brazil nuts
D/ keto granola with almond milk
Exercise
1.25 mile walk in the snow round Christmas market
No libre all mine are faulty including the replacement from Abbott, they’re now replacing another 6
Instead of the filament there’s a thick solid needle
 
Monday 4/12
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.0g Carbs}
................................15km run [not timed, but slow]
Puddles of slush and heavy rain, about as miserable as possible - too wet to take a timer
Snack (8am): Banana {69 Cal / 15.8g Carbs}

Lunch (12pm): Tomato & lentil soup {96 Cal / 15.1g Carbs}
Tuna & avocado salad {295 Cal / 6.5g Carbs}
Pear, blackberries, yoghurt, hazelnuts {131 Cal / 11.4g Carbs}

BG (6pm) 4.2
Dinner (6pm): Game stew with quince, carrot & swede mash, roast parsnip, green beans {617 Cal / 27.2g Carbs}
Pineapple, persimmon, yoghurt, pecans {141 Cal / 17.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1662
Carbs 138.4g
Protein 114.0g
Fat 62.0g (Sat Fat 11.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Fbg
Contour 5
Yesterdays food
B/ 3 scrambled eggs, avocado, Benecol
S/ casien with almond milk
L/ chicken traybake(chicken breast, swede, broccoli, Brussels, red onion, cherry tomatoes, chorizo, feta)
D/ cheese & walnut salad, 1/2 protein bar
Exercise
Peleton
15 minutes 80’s ride
5 minutes post ride stretch
Steps 10,309
 
Tuesday 5/12
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {270 Cal / 37.4g Carbs}
................................10km run [not timed, but slow]
Still very wet, slow going

Lunch (12pm): Scrambled eggs, avocado toast {455 Cal / 27.2g Carbs}
Peach, raspberries, yoghurt, hazelnuts {144 Cal / 13.5g Carbs}

Dinner (6pm): Lemon & prawn orzo {460 Cal / 59.5g Carbs}
Mince pies [warm, first of the year], ice cream {317 Cal / 37.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1688
Carbs 181.3g
Protein 72.9g
Fat 64.5g (Sat Fat 14.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
06/12/2023
FBG: 5.9

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Tuna sandwiches, with thin toast (tin tuna in sunflower oil, drained, added Greek yog, chaat masala, fresh coriander, red chillies)
D: Huel black edition choc flavour, protein powder, PB
AD: spicy chickpeas


Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:

4 times around circuit below
A. 20 push ups
B. 10 hammer curl to shoulder press (2 x 15kg dumbbells)
C. 20 single arm back rows (20kg bell)
D. 10 goblet squats (20kg bell)
 
FBG 6.3
EXERCISE
30 mins spin bike
10 mins resistance band
10 mins weights
5 mins yoga stretches
FOOD
B - 1 piece of ham with peanut butter
L - Chicken, sliced avocado and peanut salad
D - 2 pieces of fried steak with fried egg and salad
Snacks - 2 small homemade scones (no added sugar) lupin flour and peanut flour. They were lovely!!
Drinks Lots of water, x2 decaf earl grey rooibos/bergamot tea

I have started running again along a bridle path where I live. I am thinking of going around the local park after I park up as I like running when its cold outside but the scenery has to be appealing
 
Contour 5.2
Yesterdays food
B/ 3 scrambled eggs, avocado, benecol
S/ almonds ( straight after gym)
Contour 5.9 after drive to work
S/ protein shake with almond milk
L/ chicken traybake
S/ 1/2 protein bar
D/ chicken breast with spinach & ricotta, salad
S/ cheddar, walnuts
Exercise
1.1 mile indoor cycle (gomad)
3x12 barbell hip thrusters
3x12 squat machine
3x12 hack squats
3x12 leg curls
3x12 leg extensions
3x12 calf raises
2x sled runs
5 minutes treadmill walk
Steps 10,128
 
How do you have such good numbers with all the carbs you eat??
 
Jakeinhd1995 said:
How do you have such good numbers with all the carbs you eat??
Click to expand...
I do try to keep my carbs between 150 and 200g per day. This is quite a bit lower than the NHS recommendation of 300g per day. I do plenty of exercise which I find that I don't have the energy for if I cut any further on a regular basis. I don't think that carbs are a problem if you use them, though I accept that this is subjective and may not be the case for everyone.
 
Last edited:
Wednesday 6/12
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Garlic mushrooms on toast, grapefruit juice {404 Cal / 39.7g Carbs}

Lunch (1pm): Sausage & chips {554 Cal / 46.5g Carbs}
From a greasy spoon cafe chosen by son whilst Xmas shopping, didn't eat all of it.

Dinner (6pm): Wife cooked, values estimated
Chicken & mushroom pie, celeriac mash, baked beans {424 Cal / 49.7g Carbs}
Crepe with salted caramel sauce {204 Cal / 26.1g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1629
Carbs 168.5g
Protein 59..g
Fat 71.8g (Sat Fat 24.2g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
07/12/2023
FBG: 5.7

Yesterday's food:
B: Huel black edition banana flavour, protein powder, PB
L: Chicken with melted cheese and red chillli toasted sandwich, protein pudding
D: Spicy chickpeas, protein bar
AD: protein pudding

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:

4 times around circuit below
A. 20 chest presses (stretch band)
B. 10 slow push ups
C. 10 lat pull downs (stretch band)
D. 20 goblet squats (10kg med ball)
 
Thursday 7/12
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.1g Carbs}
................................14km run [71 min, 04 sec]

Lunch (12pm): Pumpkin & sage soup {78 Cal / 13.1g Carbs}
Prawn & avocado salad {283 Cal / 6.9g Carbs}
Nectarine, strawberries, yoghurt, pecans {132 Cal / 13.0g Carbs}

BG (6pm) 4.0
Dinner (6pm): Aubergine & peanut curry, fennel seed paratha {712 Cal / 65.7g Carbs}
Mango, kiwi, yoghurt, pistachios {134 Cal / 17.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1652
Carbs 161.1g
Protein 70.6g
Fat 72.3g (Sat Fat 18.5g / Trans fats 0.1g)

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