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

DEBBIESCOTT said:
No bike, surely you’re not fed up with it already
Click to expand...
No
Love the bike, just finding time sorting the day is hard at the moment. I don't like doing cardio later at night and get more bang for my buck from kettlebell and bodyweight workouts when time is limited.

I could cut out guitar practice but that along with exercise keeps me sane LOL
 
Friday 26/1
FBG (05:30) 4.3
Running week

Breakfast (5.30pm): Porridge (almond milk), black & blueberries, walnuts (270 Cal / 37.2g Carbs}
................................12 km run [60 min 23 sec] New route

10.30am...............12 km run [59 min 19 sec]
Took it steady on earlier run as I knew I was going back out - really pushed this one
Snack (11.30am): Mackerel (in tomato sauce) {216 Cal / 2.3g Carbs}
Eaten straight from the tin

Lunch (12pm): Tomato & lentil soup, toast with hummus {224 Cal / 24.3g Carbs}
Mango, persimmon, yoghurt, pistachios {139 Cal / 15.4g Carbs}

Dinner (6.30pm): Dinner with friends, I cooked, they supplied wine
Pissaladiere / Pastis (with water) {214 Cal / 27.3g Carbs}
Coq au vin, celeriac mash, green beans / Gevrey-Chambertin (2 x 5oz) {718 Cal / 33.6g Carbs}
Goats cheese, figs {106 Cal / 2.9g Carbs}
Tarte Tatin, creme fraiche / Sauternes (2oz) {354 Cal / 30.1g Carbs}


5 cups of coffee (3 of them decaf)

Calories 2283
Carbs 180.2g
Protein 104.7g
Fat 81.2g (Sat Fat 23.3g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.4
Contour 4.8
Yesterdays food
B/ 2 boiled eggs, overnight oats, benecol
S/ walnuts, cheese string (on bike after circuits)
S/protein shake with almond milk, slice toast with peanut butter, banana slices & cinnamon
L/ tin of salmon, avocado, brown basmati rice with quinoa, pumpkin & sunflower seeds
D/ cheese & ham omelettes (at daughters b/s too low to drive home)
S/ soughdough crackers, cheese string, roast chicken
Exercise
45 minutes circuits
45 minutes burnout spin
Stretch
Steps 8,970
Kept eating b/s in 4’smost of the day after exercise
 
Wow! Circuits and spin! How you feeling today?
 
Saturday 27/1
FBG (05:30) Not measured today
Running week

Breakfast (5.30pm): Porridge (almond milk), plum, blueberries, walnuts (271 Cal / 37.6g Carbs}
................................12 km run [62 min 17 sec]
No more running for 10 days (double rowing next week, yee ha!)
Breakfast 2 (7.30am): Garlic mushrooms on toast, OJ {278 Cal / 26.6g Carbs}

Lunch (12pm): Celeriac & apple soup, avocado toast {221 Cal / 21.4g Carbs}
Nectarine, raspberries, yoghurt, almonds {125 Cal / 11.0g Carbs}

Dinner (6.30pm): Monkfish tikka, aloo gobi, coconut paratha {505 Cal / 42.3g Carbs}
Pear, blackberries, yoghurt, walnuts) {134 Cal / 14.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1576
Carbs 160.3g
Protein 64.9g
Fat 64.4g (Sat Fat 10.7g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
28/01/2024

FBG: 5.3​

Yesterday's food:​

B: Huel, chocolate Black edition, protein powder
L: Huel, chocolate Black edition, protein powder
Snack: Toasted cheese sandwich
D: Huel, chocolate Black edition, protein powder
Late nibbles: Greek yog, protein pwder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

5 x 5 minute rounds of:
1 minute deficit Hindu push ups
1 minute gorilla rows
1 minute shoulder presses
1 minute goblet squats
1 minute alternating cleans
 
Maybe you could combine things - pedal the bike while you practice your guitar picking?
 
Sunday 28/1
FBG (05:30) 4.1
Rest day

................................5 km walk
Breakfast (7.30am): Scrambled eggs, avocado toast, grapefruit juice {529 Cal / 22.5g Carbs}

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.1g Carbs}
Turkey Milanese [leftovers], salad {419 Cal / 14.9g Carbs}
Nectarine, raspberries, yoghurt, pecans {131 Cal / 12.1g Carbs}

Dinner (6pm): Venison burger, chips, onion rings, salad/ Malbec (5oz) {704 Cal / 44.4g Carbs}
I call them chips but they are actually chip shaped roast spuds. Our son likes chips but not roasties but if I do them shaped like chips and say nothing they all get eaten without complaint.
Plum, blackberries, yoghurt, walnuts {138 Cal / 13.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2018
Carbs 123.1g
Protein 131.8g
Fat 90.4g (Sat Fat 21.6g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.1
B/ 2 boiled eggs, overnight oats, benecol
S: roast chicken, hummus, celery
L/ roast beef, Yorkshire pudding, roast potatoes, roast parsnips, baby carrots, tenderstem broccoli, green beans, Brussels, bisto
D: skipped
S/ cold roast beef, Brazil nuts, d/g
Rest day
Carbs 70g
Fat 63g
Protein 70g
Steps 6,540
 
29/01/2024

FBG: 5.7​

Not FBG .. forgot to take it until after breakfast

Yesterday's food:​

B: Greek yog, protein powder, berries, PB, dark choc
L: Chicken escalope, 2 eggs. 1 avocado, 2 toast
Snack: Dark choc
D: Huel, chocolate Black edition, protein powder
Late nibbles: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

4 x deficit push ups to failure
4 x chin ups to failure
4 x deficit pike push ups to failure
4 x triceps skull crushers to failure
4 x biceps curls to failure
4 x squats with vertical back, 16 kg bell held out with straight arms, done slow to failure (hits the abs as well as the lower body)
 
Monday 29/1
FBG (05:30) Not measured today
Rowing week

Breakfast (5.30pm): Porridge (almond milk), black & blueberries, walnuts (277 Cal / 37.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

(11am)....................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Aloo gobi [leftovers], fennel seed paratha {326 Cal / 28.6g Carbs}
Cherries, yoghurt, almonds {131 Cal / 16.1g Carbs}

Dinner (6pm): Caramelised garlic & goats cheese tart, sweet potato wedges, salad {690 Cal / 49.3g Carbs}
Strawberries, raspberries, yoghurt, pecans {126 Cal / 12.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1592
Carbs 150.6g
Protein 52.5g
Fat 77.9g (Sat Fat 25.5g / Trans fats 0.7g)

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

FBG: 5.6​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder
L: Chicken escalope, 2 eggs. 1 avocado, 2 toast
Snack: Dark choc
D: Huel, chocolate Black edition, protein powder
Late nibbles: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Rest day
 

FBG: 5.4​

Yesterday's food:
B: Giant Oat Porridge with few blueberries
L: Green Salad with cheese, cottage cheese, few cherry tomatoes and cajun chicken
D: Beef Casserole with two small dumplings

Yesterday's Physical Activity

Steps​

7923


Workout:​

5k run
 
Libre 4.7
Yesterdays food
B/ poached eggs & sautéed spinach, overnight oats, benecol
S/ hummus & celery
L/ chicken traybake
S/ marmite rice cake & cottage cheese
D/ cold roast beef, celery & peanut butter, brie
Exercise
3x12 deadlifts
1x8 (each arm) hammer curl to shoulder press
3x20 alternating dumbbell halos
Peleton
30 minutes rock ride
5 minutes post ride stretch
mfp
Carbs 58g
Fat 93g
Protein 102g
 
Tuesday 30/1
FBG (05:30) 4.5 [poor nights sleep]
Rowing week

Breakfast (5.30pm): Porridge (almond milk), Nectarine, raspberries, pecans (277 Cal / 37.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {70 Cal / 15.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................3 km jog home

Lunch (12pm): Celeriac & apple soup, avocado toast {246 Cal / 22.0g Carbs}
Pear, blackberries, yoghurt, walnuts {132 Cal / 12.4g Carbs}

BG (6pm) 4.2
Dinner (6pm): Saltfish & ackee, rice & peas, fried plantain {630 Cal / 45.7g Carbs}
Pineapple flambed in rum, ice cream {237 Cal / 24.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1633
Carbs 165.2g
Protein 63.5g
Fat 70.5g (Sat Fat 10.2g / Trans fats 0.2g)

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