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

FBG: 4.7​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nutsL: Garlic sausage and eggs cooked in a tomato sauce with cumin, pul biber, lemon juice
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder, nuts
Late nibbles: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

400 squats - 1 set
100 press ups - 50, 35, 15
50 slow inverted body rows - 5 x 10
100 ab crunches - 4 x 25

Been busy for a few days. My daughter's grandpa on her mum's side passed away .. she has autism but really loved him and was worried she couldn't make it through the funeral. But she did great and got to say goodbye to her grandpa.

I've been keeping to a good diet and working out and walking 20 K steps on rest days. FBGs have been good mostly in low to mid 5s.
 
Hope your daughters doing ok & you too, take care of yourselves
 
Libre 4.7
Yesterdays food
B/ cream cheese pancakes with raspberries & alpro yogurt, benecol
S/ cheese string (straight after gym)
S/ protein shake with almond milk, banana, oat & blueberry muffin
L/ mango & coconut chicken, basmati, quinoa, sunflower & pumpkin seeds, red onion, chia seeds, cheddar & walnuts
S/ couple of wines gums (low b/s)
D/ lamb shank, mint sauce , tenderstem broccoli, baby carrots, green beans & cauliflower
S/ salt & vinegar peanuts, cheese string
Exercise
15 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x12 hack squats
2x10 (each leg) Bulgarian split squats
3x12 bench press
3x12 incline bench press
3x12 shoulder press
2x20 pullovers
1x12 (each side) oblique twists
Steps 12,002
Trainer keeps adding more weight
 
Wednesday 14/2
FBG (05:30) Not measured today

Breakfast (5.30pm): Porridge (almond milk), plum, blueberries, pecans (271 Cal / 38.0g Carbs}
..................................2 km jog to the gym
...................................rowing machine (10 x 500m sprints, 30 sec rests)
..................................8 km run home
Aimed to run 10km but walked the last 2 km, nothing left in the legs at all.

Breakfast 2 (7.30am): Bacon, mushrooms, baked beans, toast, OJ {424 Cal / 22.8g Carbs}

Lunch (12pm): Tomato & lentil soup, avocado toast {291 Cal / 26.4g Carbs}
Pear, blackberries, yoghurt, walnuts {126 Cal / 12.9g Carbs}

BG (6pm) 3.9
Dinner (6pm): Duck breast, celeriac dauphinoise, asparagus, green beans/ Amarone (6oz) {735 Cal / 25.6g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {133 Cal / 12.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2022
Carbs 144.3g
Protein 114.4g
Fat 87.6g (Sat Fat 19.4g / Trans fats 0.3g)

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

FBG: 5.6​

Actually not FBG but taken straight after finishing breakfast
Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Chicken melt sandwich
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder, nuts
Late nibbles: Chicken melt sandwich, protein pudding

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

4 times around circuit below:
A. 10 slow deficit push ups
B. 10 shoulder press (2 x 20kg bells)
C. 26 alternating single arm rows (20kg bell)
D. 80 mountain climbers
 
New libre 5.5
Contour 5
Yesterdays food
B/ cheese omelette, Italian salad leaves, benecol
L/ Italian style chicken breast, basmati rice, quinoa, sunflower & pumpkin seeds, chia seeds, walnuts, red onion, d/g
D/ salmon steak, asparagus, cherry tomatoes, endgame noodles
S/ cheese string, Brazil nuts
Rest day
 

FBG: 5.6​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Chicken melt sandwich
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder, nuts
Late nibbles: Chicken melt sandwich, protein pudding, mango yoghurt with protein powder

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

Pick up 20 kg sand bag from the floor and press over head - 200 times no breaks
Wanted some cardio that would use the whole body and not fatigue any muscle group ..
 
Great FBG
Great workout, rather you than me
 
FBG
Libre 4.6
Contour (after making tea) 5.1
Yesterdays food
B/ cheese omelette, Italian salad leaves, Haslet, benecol
S/ Brazil nuts (straight after gym)
S: protein shake with almond milk, banana, oat & blueberry muffin(b/s 3.4 meter)
L/salmon steak, basmati, quinoa, sunflower & pumpkin seeds, chia seeds, walnuts, red onion
S/ alpro yogurt with sunflower seeds, almonds & raspberries
D/ chicken breast stuffed with cream cheese & chorizo wrapped in Parma ham, small sweet baked potato with butter & cheddar
S/ cheese string, almonds
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x12 hack squats
3x10 (each leg) Bulgarian split squats
3x12 lat pull downs (wide bar)
2x12 lat pull downs (medium bar)
3x12 seated rows
3x20 pullovers (10kg weight)
3x12 obliques
10 minutes treadmill walk
 
Thursday 15/2
FBG (05:30) 4.3

Breakfast (5.30pm): Porridge (almond milk), strawberries, raspberries, pecans (278 Cal / 38.2g Carbs}
..................................14 km run [not timed, more of a jog]
Breakfast 2 (7.30am): Mackerel (in tomato sauce), toast {272 Cal / 13.1g Carbs}

Lunch (12pm): Scrambled eggs, avocado toast {506 Cal / 27.3g Carbs}
Pear, blueberries, yoghurt, walnuts {131 Cal / 12.9g Carbs}

Dinner (7pm): At a friend's house for dinner, values estimated
Goats cheese souffle, asparagus, avocado salad {554 Cal / 28.1g Carbs}
Marmalade cake (warm), chocolate sauce, ice cream {361 Cal / 32.0g Carbs}
Chianti (3 glasses, I think) {325 Cal / 9.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 2470
Carbs 167.9g
Protein 77.9g
Fat 123.5g (Sat Fat 32.6g / Trans fats 0.7g)

Friday 16/2
FBG (05:30) Not measured today
Rest day

Breakfast (7.30pm): Garlic mushrooms, toast, grapefruit juice (393 Cal / 37.8g Carbs}

Lunch (12pm): Tomato & lentil soup {110 Cal / 17.1g Carbs}
Plum, blueberries, yoghurt, walnuts {125 Cal / 12.7g Carbs}

Snack (3pm): Marmalade cake {176 Cal / 17.1g Carbs}

Dinner (5.30pm): Prawn, sweet potato, cashew & mango rendang, rice {639 Cal / 58.1g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {133 Cal / 12.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1618
Carbs 162.2g
Protein 73.6g
Fat 67.9g (Sat Fat 14.8g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 3.9
Yesterdays. Food
B/ overnight oats, benecol
S/hummus & celery
L/ chicken breast stuffed with cream cheese & chorizo & wrapped with in Parma ham, basmati, quinoa, sunflower & pumpkin seeds, red onion, feta, walnuts
S/ Brazil nuts
D/ haslet, dry roast peanuts, cheddar
S/ cheese string
Rest day
 

FBG: 5.3​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Garlic sausage, eggs in spicy tomato sauce
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder, nuts
AD: Mango yoghurt with protein powder, choc protein bar

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

4 times around circuit below:
A. 10 slow deficit push ups
B. 10 shoulder press (2 x 20kg bells)
C. 26 alternating single arm rows (20kg bell)
D. 80 mountain climbers
 

FBG: 4.5​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Chicken melt sandwich
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder, nuts
AD: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

3 times around upper body circuit below:
A. 10 palm facing inverted body rows
B. 10 parallel bar dips
C. 10 neutral grip inverted body rows
D. 10 decline deficit pike push ups
E. 10 narrow grip inverted body rows
F. 10 regular deficit push ups

3 times around lower body / core circuit below:
A. 50 squats
B. 10 hanging leg raises
 
Libre 5.1
Yesterdays food
B/ cheese omelette, Italian style salad leaves, Haslet, benecol
S/ cheese string (on spin bike)
S/ wholemeal toast, peanut butter, banana slices & cinnamon, protein shake with almond milk
L/ chicken breast stuffed with cream cheese & chorizo & wrapped in Parma ham, brie
S/ banana, oat & blueberry muffin
D/ chicken breast ( same as lunch) cheddar, dry toast peanuts
S/ cheese string
Exercise
45 minutes circuits
45 minutes burnout spin (14 miles)
2 mile walk round local farm park (granddaughters 1st birthday outing)
 
Saturday 17/2
FBG (05:30) 4.2

Breakfast (5.30pm): Porridge (almond milk), strawberries, raspberries, pecans (272 Cal / 37.8g Carbs}
..................................2 km jog to the gym
...................................rowing machine (12 x 500m sprints, 30 sec rests)
..................................2 km jog home
Breakfast 2 (7.30am): Mackerel (in tomato sauce {196 Cal / 2.1g Carbs}

Lunch (12pm): Away for a couple of days, will eat what we are given, values estimated
Lentil dahl soup, toast {322 Cal / 35.7g Carbs}
Pear, blueberries, yoghurt, walnuts {140 Cal / 14.5g Carbs}

BG (6pm) 4.0
Dinner (6pm): Fish & chips [from takeaway, left mist of the batter] {683 Cal / 56.9g Carbs}
Magnum Ego salted caramel {206 Cal / 19.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1861
Carbs 172.9g
Protein 80.1g
Fat 89.8g (Sat Fat 23.8g / Trans fats 0.6g)

Sunday 18/2
FBG (05:30) Not measured today
Away for a couple of days, will eat what we are given, values estimated

Breakfast (5.30pm): Porridge (2% milk), nectarine, strawberries, pecans (310 Cal / 42.9g Carbs}
..................................15 km run [not timed]

Lunch (12pm): Sausage sandwich, fries {487 Cal / 44.8g Carbs}
Chocolate cake {290 Cal / 33.3g Carbs}
Lunch was in a transport cafe at a transport museum

Dinner (7pm): Spaghetti carbonara {493 Cal / 50.7g Carbs}
Pear, blueberries, yoghurt, , hazelnuts {136 Cal / 14.2g Carbs}

5 cups of coffee (1 of them decaf)

Calories 1758
Carbs 192.2g
Protein 77.3g
Fat 76.5g (Sat Fat 31.1g / Trans fats 1.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Last edited:
Libre 4.4
Yesterdays food
B/ eggs, bacon, mushrooms, benecol
S/ celery & peanut butter
L/ braising steak, carrots, onions, tenderstem broccoli, green beans, leeks, mashed swede, horseradish sauce, homemade plum crumble & cream
D/ haslet, Wensleydale & cranberry, cheddar, salt & vinegar peanuts
Carbs 64g
Fat 123g
Protein 128g
30 minutes yoga
 

FBG: 5.8​

Yesterday's food:
B: Huel, chocolate Black edition, protein powder, nuts
L: Chicken melt sandwich
Snack: Greek yog, protein powder, berries, PB, dark choc
D: Huel, chocolate Black edition, protein powder, nuts
AD: Greek yog, protein powder, berries, PB, dark choc

Yesterday's Physical Activity​

Steps​

~6,000

Workout:​

4 times around upper body circuit below:
A. 10 palm facing inverted body rows
B. 25 deficit push ups
C. 26 Alternating jumping lunges

Finish with 4 x static chin up hold at top position with leg raise to exhaustion
 
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