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

[midnightrider2]

Monday 8/4
FBG (05:30) 4.3

Breakfast (5.30pm): Porridge (almond milk), strawberries, raspberries, pecans (277 Cal / 37.6g Carbs}
................................12 km run (60 min 07 sec] New route, should have pushed harder!

Snack (11am): Banana {69 Cal / 15,8g Carbs}
..................................1 km jog to the gym
...................................rowing machine (12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Curried cauliflower & chick pea soup {93 Cal / 10.8g Carbs}
Tuna & avocado salad {297 Cal / 6.3g Carbs}
Figs, yoghurt, pistachios {135 Cal / 13.1g Carbs}

BG (6pm) 4.1
Dinner (6pm): Duck & kohlrabi orzotto {557 Cal / 44.2g Carbs}
Lemon tart, strawberries {236 Cal / 27.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1706
Carbs 161.9g
Protein 91.0g
Fat 64.6g (Sat Fat 14.5g / Trans fats 0.4g)


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

 

[DEBBIESCOTT]

Libre 4.9
Contour 4.9
Yesterdays food
B/cheese omelette, salad leaves, benecol
S/ casien with almond milk
L/ brown basmati rice, mango & coconut chicken, red onion, piccolo tomatoes, cucumber, cheddar
S/ Galia melon, Brazil nuts, brie
D/ roast ham, walnuts, cheese syring
1.05 mile walk

 

[midnightrider2]

Tuesday 9/4
FBG (05:30) 4.5

Breakfast (5.30pm): Porridge (almond milk), plum, blueberries, walnuts (277 Cal / 37.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
.................................8 km run (61 min 09 sec]
Snack (8am): Mackerel (in tomato sauce) {195 Cal / 2.1g Carbs}

..................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................1 km jog home
Lunch (12pm): Sweet potato, coconut & chilli soup, avocado toast {292 Cal / 27.2g Carbs}
Nectarine, raspberries, yoghurt, pecans {142 Cal / 10.5g Carbs}

Snack (4pm): Chocolate digestives (2) {176 Cal / 20.4g Carbs}

Dinner (6pm): Spanish fish stew, green beans, asparagus {434 Cal / 24.2g Carbs}
Mango, passion fruit, yoghurt, pistachios {139 Cal / 16.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1690
Carbs 147.7g
Protein 81.1g
Fat 76.1g (Sat Fat 17.7g / Trans fats 0.1g)

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

 

[DEBBIESCOTT]

Libre 5.4
Yesterdays food
B/ 3 scrambled eggs on wholemeal toast, benecol
S/ cheese string (after gym)
S/ protein shake with almond milk, banana, oat & blueberry muffin
L/ brown basmati rice, mango & coconut chicken, piccolo tomatoes, red onion, cucumber cheddar
S/ Galia melon, Brie, Brazil nuts
D/ chicken breast with cheese & leek, roasted broccoli
S/ salt & vinegar peanuts, cheese string
S/ ginger biscuit (b/s 3.7)
Exercise
10 minutes treadmill walk
3x12 leg curls
1x5 leg curls (5kg more)
3x12 leg press
3x12 hack squats
3x12 bench press
3x12 incline press
3x12 shoulder press
3x10 dumbell front & side raise
3x12 tricep dips
3x12 (each side) ab rotations
10 minutes treadmill walk

 

[AGC_68]

FBG: 5.7 (been the same for last 2 days)​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: 2 protein bars
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
AD: 2 apples, 2 digestive biscuits

Yesterday's Physical Activity

Steps​

8,000

Workout:
resting last 2 days

Had a virus the last couple of days .. nothing too bad .. aching joints, headaches, fatigue so not working out eating pretty much the same except for some ice cream on the 1st day I felt really bad .. seemed to need more energy so gave in to it.

Feeling better today, worked out this morning .. felt hard but good at the end of it all. Will post details as usual tomorrow

 

[AGC_68]

FBG 6.4
35 minutes run across country fields
20 mins spin bike
x20 Press ups
x25 Russian twists using Pilates ball
15 minutes of stretches
Food
B - Avocado, 2 slices of salami and a small portion of salted peanuts
L - Mushroom & chicken soup
D - Chicken, avocado salad
Snacks
Cucumber & olives, salami, peanut butter with a small apple
Drinks
Lemon water, green tea and decaf tea

Great workout and diet.

 

[DEBBIESCOTT]

FBG: 5.7 (been the same for last 2 days)​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: 2 protein bars
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
AD: 2 apples, 2 digestive biscuits

Yesterday's Physical Activity

Steps​

8,000

Workout:
resting last 2 days

Had a virus the last couple of days .. nothing too bad .. aching joints, headaches, fatigue so not working out eating pretty much the same except for some ice cream on the 1st day I felt really bad .. seemed to need more energy so gave in to it.

Feeling better today, worked out this morning .. felt hard but good at the end of it all. Will post details as usual tomorrow

Hope your feeling better, lots of bugs going around
Please tell me those eggs were cooked, not raw blended into the huel

 

[AGC_68]

Hope your feeling better, lots of bugs going around
Please tell me those eggs were cooked, not raw blended into the huel

Well if it makes you feel better ..

 

[Lainie71]

Great workout and diet.

Thanks its not easy at times but I am find my mental health suffers if I don't work out lol

 

[AGC_68]

Thanks its not easy at times but I am find my mental health suffers if I don't work out lol

It is a big part of being a human animal isn't it. I think of it as physical hygiene, we used to put in 20K + steps a day plus additional activity as hunter gatherers. Now most of us sit around earning a living in front of a screen. Our bodies are living in an environment they are not matched to evolutionarily speaking. So we need to get the body moving a bit every day. Good for physical and mental health.

 

[Lainie71]

It is a big part of being a human animal isn't it. I think of it as physical hygiene, we used to put in 20K + steps a day plus additional activity as hunter gatherers. Now most of us sit around earning a living in front of a screen. Our bodies are living in an environment they are not matched to evolutionarily speaking. So we need to get the body moving a bit every day. Good for physical and mental health.

Definitely agree with that. I can tell when I haven't been as regimental with the exercise and diet, I feel sluggish and generally more fed up that normal. The weather really has played a big part for me, I have a SAD lamp that I use from the beginning of the dark months to the grey days we are having at the moment. That combined with the exercise helps take the edge of life's trials! Might be a placebo for all I know but I think its doing something for my mind and waistline!

 

[DEBBIESCOTT]

Well if it makes you feel better ..

No, just no, the texture, yuk

 

[AGC_68]

No, just no, the texture, yuk

Actually just shocked in with the other stuff it's kind of creamy and custardy .. yummy

 

[DEBBIESCOTT]

Actually just shocked in with the other stuff it's kind of creamy and custardy .. yummy please stop now

 

[DEBBIESCOTT]

Please stop now

 

[DEBBIESCOTT]

Libre 4.8
Contour 3.5 (yuk)
Yesterdays food
B/greek yogurt, casien, cinnamon, alpro milk, sunflower seeds, blueberries, raspberries, toasted coconut, benecol
S/ casien with almond milk, banana, oat & blueberry muffin
L/ mango & coconut chicken, brown basmati rice, red onion, piccolo tomatoes, cucumber, grated cheddar
S/ marmite rice cake & crunchy peanut butter
D/ salmon steak, boiled egg, Italian style salad leaves, red onion, salad cream
S/cheese string, Brazil nuts
Exercise
1 mile walk before work
2 mile pushchair walk (granddaughter at work)
After work
Peleton
20 minutes recovery ride
5 minutes post ride stretch
Steps 9,791 (6.5 miles)

 

[midnightrider2]

Definitely agree with that. I can tell when I haven't been as regimental with the exercise and diet, I feel sluggish and generally more fed up that normal. The weather really has played a big part for me, I have a SAD lamp that I use from the beginning of the dark months to the grey days we are having at the moment. That combined with the exercise helps take the edge of life's trials! Might be a placebo for all I know but I think its doing something for my mind and waistline!

I do think that even when the sun is too low to get vit D from being outside, that it is still important for well being to get plenty of fresh air. Even a walk in the rain or the cold can be fun.

 

[midnightrider2]

Wednesday 10/4
FBG (05:30) Not measured today
Rest day

.................................6 km walk
Breakfast (7.30pm): Scrambled eggs, avocado toast, OJ (487 Cal / 25.3g Carbs}

Lunch (12pm): Fish stew [leftovers] {334 Cal / 22.9g Carbs}
Pear, blueberries, yoghurt, pecans {140 Cal / 13.5g Carbs}

Dinner (6pm): Salmon Dijonnaise, new potatoes, asparagus {488 Cal / 32.2g Carbs}
Chocolate brownie, cherries, hazelnut mousse {318 Cal / 30.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1809
Carbs 131.1g
Protein 107.9g
Fat 84.9g (Sat Fat 21.3g / Trans fats 0.6g)

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

 

[AGC_68]

I do think that even when the sun is too low to get vit D from being outside, that it is still important for well being to get plenty of fresh air. Even a walk in the rain or the cold can be fun.

You're so right mate. About the vit D thing too, that's a great point that doesn't get trapped about much. I get a bit of energy burn from my 10 K steps, but way more important is getting that daylight and fresh air. I have to supplement to get vit D except in summer with my skin tone, but getting out is still good. Daylight exposure is good for the diurnal rhythm, gets all the body's daytime physiological processes working properly, triggering hormone releases and as Lainie days good for the mind too.

 

[AGC_68]

FBG: 5.3​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts, crusty bread, houmous
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
AD: Crusty bread, cheese, 2 apples

Yesterday's Physical Activity

Steps​

8,000

Workout:
Evening:
4 x around circuit below with 16 kg kettlebell
A 5 cannon ball chin ups
B 10 parallel bar dips
C 10 burpees
D 25 reverse lunges
E 15 deficit push ups