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

Wednesday 13/12
FBG (05:30) 4.3

Breakfast (5.30 am): Garlic mushrooms, toast with hummus, OJ {332 Cal / 27.8g Carbs}

(11am)....................2 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................2 km jog home

Lunch (12pm): Celeriac & apple soup {56 Cal / 9.4g Carbs}
Avocado toast with tuna {314 Cal / 16.0g Carbs}
Peach, raspberries, yoghurt, pecans {135 Cal / 11.5g Carbs}

BG (6pm) 4.0
Dinner (6pm): Jackfruit & cashew rendang, jasmine rice {515 Cal / 48.5g Carbs}
Pear, blackberries, yoghurt, walnuts {138 Cal / 13.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1532
Carbs 133.5g
Protein 72.2g
Fat 68.7g (Sat Fat 12.3g / Trans fats 0.1g)

Thursday 14/12
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blackberries, walnuts {273 Cal / 37.5g Carbs}
...................................2 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................2 km jog home

Lunch (12pm): Tomato & lentil soup, avocado toast {254 Cal / 32.2g Carbs}
Peach, strawberries, yoghurt, hazelnuts {125 Cal / 10.9g Carbs}

Dinner (6pm): Parma ham & melon {148 Cal / 8.4g Carbs}
Lasagne {597 Cal / 26.8g Carbs}

2 glasses of Nero di Troia Pugliese with friends {251 Cal / 7.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1690
Carbs 129.9g
Protein 75.8g
Fat 66.9g (Sat Fat 19.3g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
15/12/2023
FBG: 5.4

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken melt sandwich, protein pudding
D: Chicken melt sandwich
Late snack: protein pudding, 2 oranges, 2 digestives, cheese

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
4 times around circuit below
A. 50 bodyweight squats
B. 20 Chest presses with stretch band
C. 10 slow push ups
D. 10 slow inverted body rows
 
FBG 6.5
Yesterdays Food
B - Ryvita with peanut butter, mug of tea
L - Chicken breast with salad
Yesterdays Exercise
5 mins of running on the spot for warm up
30 mins of recumbent bike
15 mins of spin bike
10 mins of weights
2x10 Tricep kickbacks
2x7 Dumbbell reverse curls
2x7 Triceps extensions
15 Russian twists with 20kg kettlebell
15 press ups
5 mins yoga stretches
Lots of water a bit too much tea but better than coffee

Keep forgetting to post exercise as I am so busy at the moment!
 
Great going!!
 
FBG
Libre 4.9
Yesterdays food
B/ scrambled eggs on wholemeal toast, benecol
S/ casien with almond milk
L/ chicken traybake
S/ pear & peanut butter
D/ roast turkey, Brie, Brazil nuts, chia seed pudding with blueberries, raspberries & pumpkin seeds
Exercise
20 minutes treadmill run
Steps 11,985
 
Friday 15/12
FBG (05:30) 4.3

Snack (5.30 am): Banana {67 Cal / 15.2g Carbs}
...................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (6.30 am): Porridge (almond milk), black & blueberries, walnuts {273 Cal / 37.5g Carbs}

(11am)....................2 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................2 km jog home

Lunch (12pm): Tomato & lentil soup, avocado toast {358 Cal / 41.4g Carbs}
Peach, raspberries, yoghurt, hazelnuts {129 Cal / 11.7g Carbs}

Dinner (6pm): Linguine alla caponata {148 Cal / 8.4g Carbs}
Skate wing with caper butter {237 Cal / 0.4g Carbs}
Pineapple, kiwi, yoghurt, pistachios {150 Cal / 16.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1595
Carbs 156.2g
Protein 68.0g
Fat 69.8g (Sat Fat 15.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
16/12/2023
FBG: 5.6

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken melt sandwich, protein pudding
D: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
Late snack: protein pudding, 2 digestives, cheese

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
4 times around circuit below with a single 16 kg kettlebell
A. 10 swings L, 10 swings R
B. 10 snatches L, 10 snatches R
C. 10 clean and press L, 10 clean and press R
D. 10 clean L, 10 clean R
E. 10 push diamond ups hands on bell
F. 10 kettlebell racked squats L. 10 kettlebell racked squats R
 
Libre 4.8
Yesterdays food
B/ skipped, blood test day
S/ cold turkey, cheddar & Brazil nuts
S/ casien with almond milk
L/ chicken traybake
S/ 1/2protein bar
D/ Italian style chicken breast & salad
S/ walnuts
Exercise
Peleton
10 minutes intervals
5 minutes post ride stretch
Steps 12,223
 
17/12/2023
FBG: 5.6

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken melt sandwich, protein pudding
D: Tuna and sweetcorn sandwiches (thin toast), 2 large oranges
Late snack: protein pudding, 2 digestives, cheese, 2 choc biscuits
2 AM: got up hungry, ate some breaded chicken and an apple

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
4 times around circuit below with a single 16 kg kettlebell
A. 20 deficit push ups hands on kettlebells, one foot on ground other raised up high
B. 10 shoulder presses L, 10 shoulder presses R
C. 10 rows L, 10 rows R
D. 20 kettlebell squats (16 kg bell)
 
Libre 4.8
Yesterdays food
B/ scrambled eggs, benecol
S/ cheese almonds (between circuits & spin)
S/ cheese & almonds after spin
S/ bg 4.4
protein shake with almond milk, slice wholemeal toast with peanut butter & banana
D/ Italian style chicken breast, mushrooms
S/ ham, Brie & cherries
Exercise
45 minutes circuits
45 minutes burnout spin (managed to stop Speedo on bike so it said 9.6 miles in 27 minutes, obvs a lot further)
Steps 10,299
 
Course they were chocolate biscuits!!
I never eat biscuits, I wouldn’t want to risk being able to stop at 2
 
Saturday 16/12
FBG (05:30) Not measured today
Rest day

Breakfast (6.30 am): Porridge (almond milk), peach, raspberries, pecans {269 Cal / 37.5g Carbs}

Lunch (12pm): Tomato & lentil soup, toast with hummus {271 Cal / 32.8g Carbs}
Pineapple, kiwi, yoghurt, pistachios {132 Cal / 17.3g Carbs}

BG (6pm) 4.0
Friends staying overnight
Dinner (6pm): Game roulade, roast potatoes & parsnips, carrot & swede mash,
green beans, rowan jelly {739 Cal / 43.9g Carbs}
Rhubarb crumble, ice cream {326 Cal / 33.3g Carbs}
Primitivo (3 glasses) {301 Cal / 9.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2080
Carbs 180.4g
Protein 93.6g
Fat 71.8g (Sat Fat 19.3g / Trans fats 0.5g)

Sunday 17/12
FBG (05:30) 4.3
Rest day

Breakfast (8.30 am): Bacon, eggs & mushrooms {428 Cal / 6.0g Carbs}
Toast, gooseberry jam {206 Cal / 33.8g Carbs}

Lunch (12pm): Curried parsnip soup, avocado toast {281 Cal / 26.5g Carbs}
Peach, strawberries, yoghurt, hazelnuts {122 Cal / 12.2g Carbs}

Dinner (6pm): Casarecce with cauli & chilli {408 Cal / 58.1g Carbs}
Plum, blueberries, yoghurt, walnuts {125 Cal / 12.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1612
Carbs 155.4g
Protein 72.9g
Fat 70.1g (Sat Fat 15.1g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
18/12/2023
FBG: 5.6

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken melt sandwich, protein pudding
D: Tuna and sweetcorn sandwiches (thin toast), 2 large oranges
AD: Greek yog, berries, protein powder, pb
Late snack: apple, orange, 1 choc biscuit

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
4 times around circuit below with a single 16 kg kettlebell
A. 20 diamond push ups hands on kettlebell
B. 10 shoulder presses L, 10 shoulder presses R
C. 10 rows L, 10 rows R
D. 20 kettlebell reverse lunges squats (16 kg bell)
 
Monday 18/12
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {270 Cal / 37.8g Carbs}
.....................................15 km run [76 min 13 sec]

Snack (11am): Banana {67 Cal / 15.2g Carbs}
...................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12.15pm): Tomato & lentil {98 Cal / 15.3g Carbs}
Albacore tuna steak, avocado salad {346 Cal / 5.2g Carbs}
Peach, raspberries, yoghurt, hazelnuts {137 Cal / 11.8g Carbs}

Dinner (6pm): Salmon Dijonnaise, celeriac mash, green beans {556 Cal / 39.1g Carbs}
Persimmon, pineapple, yoghurt, pistachios {150 Cal / 17.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1666
Carbs 148.7g
Protein 98.0g
Fat 65.7g (Sat Fat 13.2g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Yesterdays food
B/ eggs, bacon, mushrooms, slice wholemeal toast
S/ casien with almond milk, salt & vinegar peanuts
L/ chicken traybake
D/ pear, peanut butter, roast ham
S/ cherries & cheddar
Exercise
10 minutes low impact tide
5 minutes post ride stretch
Steps 9,243
 
18/12/2023
FBG: 5.0

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken melt sandwich, protein pudding
D: Tuna and sweetcorn sandwiches (thin toast), 2 large oranges
AD: Protein pudding
Late snack: apple, orange, 2 choc biscuit

Yesterday's Physical Activity
Steps: ~10,000

Workout:
Evening:
Everything done with 2 x 16kg kettlebells
A. 4 x deficit push ups to failure hands on kettlebell
B. 4 x chest presses to failure
C. 4 x shoulder presses to failure
D. 4 x 20 ballistic rows
E. 4 x 10 alternating reverse lunges
 
Tuesday 19/12
FBG (05:30) 3.9

Breakfast (5.30 am): Porridge (almond milk), strawberries, raspberries, pecans {273 Cal / 37.4g Carbs}
...................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................5 km jog home

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

Lunch (12pm): Curries parsnip soup {93 Cal / 10.5g Carbs}
Chicken salad {366 Cal / 18.2g Carbs}
Mango, kiwi, yoghurt, pistachios {137 Cal / 11.8g Carbs}

BG (6pm) 3.9
Dinner (6pm): Jerusalem artichoke risotto {448 Cal / 64.0g Carbs}
Bumper crop this year, I'll be picking them through January, possibly my favourite vegetable
Chocolate semifreddo, hazelnuts, raspberries {320 Cal / 26.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1680
Carbs 180.6g
Protein 75.6g
Fat 63.1g (Sat Fat 19.1g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.2
Yesterdays food
B/ poached eggs on wholemeal toast, benecol
S/ casien with almond milk
L/ chicken traybake
S/ 1/2 protein bar
D/ tin of salmon, avocado & walnuts, 5 cherries
Exercise
20 minutes treadmill run
Steps 18,501
 

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Great fbg
You’ve given up the 3 mile walk every night then
 
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