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

13/01/2024

FBG: 5.6​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder
L: Chicken cheese melt sandwich
D: Huel, Chocolate Black edition, protein powder
AD: G Yog, berries, protein powder, PB large orange, shortbread biscuit
Late nibbles: 2 Lindor choc balls, pumpernickel bread and brie

Yesterday's Physical Activity​

Steps​

~10,000

Workout:​

4 times around circuit below, everything done with 2 x 20kg kettlebells
A. 6 x kettlebell squat
B. 10 x deficit pike push up
C. 10 x single arm shoulder press each side
D. 10 x single arm bent over rows each side
E. 10 x stiff legged deadlift
 
Saturday 13/1
FBG (05:30) Not measured today
Rest day

................................6 km walk
Breakfast (7.30 am): Smoked mackerel, stewed rhubarb, melba toast {406 Cal / 22.3g Carbs}

Lunch (12pm): Mushroom & fennel soup {51 Cal / 4.3g Carbs}
Prawn & avocado salad {372 Cal / 5.6g Carbs}
Peach, cherries, yoghurt, pistachios {129 Cal / 13.5g Carbs}

Dinner (6pm): Squid with caponata {428 Cal / 24.6g Carbs}
Plum, blackberries, yoghurt, walnuts {125 Cal / 11.9g Carbs}

Very low carbs today, no exercise so that's fine

5 cups of coffee (4 of them decaf)

Calories 1553
Carbs 89.0g
Protein 97.9g
Fat 82.3g (Sat Fat 14.6g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.5
Yesterdays food
B/ poached eggs on wholemeal toast, benecol
S/ ham, Brie, Brazil nuts
L/ tin of salmon, walnuts
D/ b/s 4.3 homemade turkey casserole, broccoli, Brussels, chipolatas, 4 small roast potatoes, cranberry sauce
Steps 10,465
Blitzed the house garmin thinks I did 65 minutes of exercise
 

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14/01/2024

FBG: 5.1​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder
L: Chicken cheese melt sandwich
D: Huel, Chocolate Black edition, protein powder
AD: G Yog, berries, protein powder, PB large orange, 1/2 a large triple choc cookie
Late nibbles: pumpernickel bread and brie

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

4 times around circuit below, everything done with 2 x 20kg kettlebells
A. 20 x stretch band chest press
B. 10 x plyo push ups
C. 10 x stretch band shoulder press
D. 25 x stretch band bent over rows
E. 25 x Hindu squats
 
Sunday 14/1
FBG (05:30) 4.4
Rest day

................................6 km walk
Breakfast (7.30 am): Scrambled eggs, bacon, mushrooms, toast, OJ {565 Cal / 24.3g Carbs}

Lunch (12pm): Pumpkin & sage soup, toast & hummus {284 Cal / 36.3g Carbs}
Plum, blueberries, yoghurt, hazelnuts {142 Cal / 13.7g Carbs}

Dinner (6pm): Toulouse sausages, butter bean mash, green beans {793 Cal / 33.0g Carbs}
Cherries, chocolate mousse, pecans {201 Cal / 23.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 2028
Carbs 137.4g
Protein 89.0g
Fat 99.1g (Sat Fat 27.4g / Trans fats 1.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
15/01/2024

FBG: 5.1​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder
L: Chicken cheese melt sandwich
D: Huel, Chocolate Black edition, protein powder
AD: G Yog, berries, protein powder, PB large orange, 1/2 a large triple choc cookie
Late nibbles: pumpernickel bread and brie

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Bodyweight only muscle building routine:
A. 4 x 25 regular push ups
B. 4 x 25 decline diamond push ups
C. 4 x 10 chin ups
D. 4 x 30 Bulgarian split squats
E. 4 x 25 crunches
Nice old school, no equipment, great simple workout
 
Libre 5.9
Contour 5.9
Yesterdays food
B/ 2 fried eggs, avocado, benecol
L/ lamb shank, mint sauce, baby new potatoes, leeks, tenderstem broccoli, carrots
D/ roast ham, cold pork chipolatas, d/g, homemade low carb banana & walnut bread & butter
Steps 6,354
 
Monday 15/1
FBG (05:30) Not measured today
Lightest week on my regimen, 3 sessions only this week

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {272 Cal / 37.6g Carbs}
..................................2 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Pumpkin & sage soup, avocado toast {316 Cal / 30.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {138 Cal / 13.2g Carbs}

BG (6pm) 4.4
Dinner (6pm): Chicken & mushroom pie, celeriac mash, carrots, peas {721 Cal / 58.2g Carbs}
Persimmon, kiwi, yoghurt, pecans {146 Cal / 16.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1635
Carbs 163.0g
Protein 58.7g
Fat 72.0g (Sat Fat 17.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
16/01/2024

FBG: 5.2​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder
L: Chicken cheese melt sandwich
D: Huel, Chocolate Black edition, protein powder
AD: G Yog, berries, protein powder, PB large orange, 1/2 a large triple choc cookie
Late nibbles: mature cheddar

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Rest day
 
Libre 5.4
Contour 5.4
Yesterdays food
B/scrambled eggs, mozzarella, avocado, benecol
S/ hummous & celery
L/ chicken traybake (chicken breast, red onion, broccoli, chorizo, baby new potatoes, feta)
D/ homemade turkey casserole, green beans, tenderstem broccoli, cauliflower, pork chipolatas
Exercise
Peleton
1 minutes cool down ride (cadence 90-100 low resistance)
5 minutes post ride stretch
Steps 8,429
 
Tuesday 16/1
FBG (05:30) 4.2
Rest day

.................................5 km walk
Breakfast (7.30 am): Baked beans & mushrooms on toast, OJ {442 Cal / 42.5g Carbs}

Lunch (12pm): Soupe au pistou {171 Cal / 14.0g Carbs}
Tuna & avocado salad {290 Cal / 6.5g Carbs}
Peach, raspberries, yoghurt, pecans {138 Cal / 12.8g Carbs}

Dinner (6pm): Casarecce with cauliflower & chilli {415 Cal / 59.1g Carbs}
Rhubarb crumble, ice cream {287 Cal / 29.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1785
Carbs 170.9g
Protein 85.5g
Fat 75.0g (Sat Fat 15.4g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
17/01/2024

FBG: 5.4​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder
L: Huel, Banana Black edition, protein powder
D: Huel, Chocolate Black edition, protein powder
AD: G Yog, berries, protein powder, PB large orange, 1 shortbread biscuit
Late nibbles: 2 large oranges

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

5 km on spin bike

Followed by:
4 x 10 deficit pike push ups
4 x 10 single arm shoulder press each side (20 kg)
4 x 10 single arm rows each side (20 kg)
4 x 20 jump squats with 10 kg med ball
 
Libre 6.7
Contour 6.8
Yesterdays food
B/ 2 boiled eggs, chia seed pudding, raspberries, almonds, benecol
S/ walnuts (straight after gym)
S/ protein shake with almond milk, oat, banana & blueberry muffin
L/ chicken traybake
D/ cheese on banana & walnut bread, roast ham, alpro yogurt with cherries & sunflower seeds
S/ 50g salt & vinegar peanuts
Exercise
10 minutes treadmill
3x12 leg press
3x12 hack squat
3x12 leg curl
3x12 leg extensions
3x10 (each leg) Bulgarian split squats
3x12 seated rows
3x12 lat pull downs
3x12 tricep dips
5 minutes treadmill
1st day back at the gym, this is trainers idea of easing back into it
 
Have you bought a spin bike?
 
Fantastic!! Great going!
 
Wednesday 17/1
FBG (05:30) Not measured today
Lightest week on my regimen, 3 sessions only this week

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, almonds {265 Cal / 37.4g Carbs}
..................................13 km run [64 min 19 sec], very happy especially as it was -6C this morning

Lunch (12pm): Pumpkin & sage soup {74 Cal / 12.8g Carbs}
Green bean & fig salad {233 Cal / 22.5g Carbs}
Persimmon, kiwi, yoghurt, pecans {146 Cal / 15.9g Carbs}

Dinner (6pm): Salmon Dijonnaise, celeriac mash {625 Cal / 35.5g Carbs}
Cherries, yoghurt, hazelnuts {141 Cal / 15.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1527
Carbs 145.9g
Protein 73.9g
Fat 62.9g (Sat Fat 13.2g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
18/01/2024

FBG: 5.7​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder
L: Huel, Banana Black edition, protein powder
D: 2 cheese sandwiches, protein pudding
AD: small slice of cheese cake
Late nibbles: 2 large oranges, protein shake

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

4 x 10 chin ups
4 x 25 regular push ups
4 x 10 parallel bar dips
4 x 30 Bulgarian split squats
4 x ab crunches to failure
 
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