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

Thursday 17/8
FBG (5.30am) Not measured today
Rest day (actually, painting the bedroom so not very restful)

Breakfast (5.30am): Porridge (almond milk), peach, strawberries, hazelnuts {297 Cal / 38.5g Carbs}

Lunch (12pm): Squash, coconut & chilli soup, avocado toast {245 Cal / 27.6g Carbs}
Peach, raspberries, yoghurt, macadamias {133 Cal / 11.1g Carbs}

BG (6pm) 4.1
Dinner (6pm): Friend visiting for a couple of days
Spaghetti carbonara {457 Cal / 44.4g Carbs}
Banana bread (warm), ice cream {349 Cal / 35.0g Carbs}
Duoro (2 glasses) {225 Cal / 6.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1748
Carbs 169.9g
Protein 48.0g
Fat 69.5g (Sat Fat 23.4g / Trans fats 0.7g)

Friday 16/8
FBG (5.30am) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 36.5g Carbs}

..................................Fell walking for the day (12 miles)

Lunch (12pm): Picnic by a stream in the sun
Chicken & tomato sandwich {427 Cal / 34.6g Carbs}
Raspberries, blackberries, yoghurt, hazelnuts {143 Cal / 14.9g Carbs}
Banana bread {240 Cal / 25.7g Carbs}

Dinner (7pm): Friend took us out for dinner (Turkish), values estimated
Calamari & lemon mayonnaise {210 Cal / 11.2g Carbs}
Lamb ribs, fries, salad {510 Cal / 11.7g Carbs}
Baklava {283 Cal / 19.5g Carbs}
Wine (1 glass white, 1 red), Raki (small) {293 Cal / 13.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2419
Carbs 173.8g
Protein 130.6g
Fat 98.9g (Sat Fat 28.3g / Trans fats 1.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/cheese & tomato omelette, rainbow salad, benecol
S/latte & cheddar
L/cold roast chicken, overnight yogurt with strawberries
D/prawn & avocado salad
S/salt & vinegar peanuts, cheese string
Rest day
 
Saturday 17/8
FBG (5.30am) Not measured today
Rest day

Breakfast (8.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 36.5g Carbs}

Lunch (12pm): Tuna & avocado salad {357 Cal / 6.5g Carbs}
Peach, strawberries, yoghurt, pecans {128 Cal / 14.1g Carbs}

Dinner (6pm): Prawn & lemon orzo {476 Cal / 61.8g Carbs}
Figs, Greek yoghurt, pistachios {152 Cal / 18.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1427
Carbs 145.2g
Protein 84.7g
Fat 48.5g (Sat Fat 6.7g / Trans fats 0.1g)

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

FBG: 5.4​

Yesterday's food:​

B: 3 Poached eggs on sourdough toast, salad
L: Quiche, 1 small brownie
Snack: 2 Protein bars
D: Chicken melt sandwich
AD: Greek yoghurt, berries, protein powder

Yesterday's Physical Activity:​

Steps
~ 12,000
Workout:

Rest day

No FBG measured yesterday, away from home saying goodbye to an old friend. Kept the diet mostly low carb, a lot of alcohol though (!)
 
Libre 4.8
Yesterdays food
B/poached eggs, avocado & marmite on wholemeal toast, benecol
S/protein shake with almond milk, banana, oat & blueberry muffin
L/overnight yogurt with strawberries, nuts & seeds
D/sirloin steak, 4 baby new potatoes, red onion, vittoria tomatoes, chestnut & button mushrooms, horseradish sauce, frozen Greek yogurt with crunchy peanut butter & blueberries
S/salt & vinegar peanuts, cheese string
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg extensions
3x12 leg press
3x12 hack squats
3x12 incline bench press
3x12 bench press
3x12 shoulder press
3x12 one arm seated rows (each side)
3x12 lat pull downs (medium bar)
3x12 pullovers
20 minutes Peleton intervals row
10 minutes Peleton cool down row
5 minutes treadmill walk
Pm
Couple of hours gardening
So nice to go to the gym with no time constraints
 
Sunday 18/8
FBG (5.30am) 4.1

Breakfast (5.30am): Muesli, banana {290 Cal / 34.5g Carbs}
............................................................12 km run [61 min 11 sec]
Starting to feel better, have felt low on energy for a couple of weeks.
Wife thinks that I may have had covid without any symptoms.
You never know, there is a first time for everything I suppose.
Breakfast 2 (8am): Smoked mackerel, rhubarb compote, melba toast {375 Cal / 19.4g Carbs}

Lunch (12pm): Minestrone soup, avocado toast {332 Cal / 28.2g Carbs}
Nectarine, raspberries, yoghurt, pistachios {125 Cal / 11.6g Carbs}

BG (6pm) 4.1
Dinner (6pm): Venison meatballs, mushroom ragu, linguine {540 Cal / 52.7g Carbs}
Apple & blackberry cake (warm), ice cream {321 Cal / 30.9g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2025
Carbs 183.9g
Protein 115.7g
Fat 84.3g (Sat Fat 27.0g / Trans fats 0.9g)

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

FBG: 5.9​

Yesterday's food:​

B: Huel, chocolate Black edition, cocoa powder, egg, nuts
L: Chicken melt sandwich on sourdough
D: Huel, chocolate Black edition, cocoa powder, egg, nuts
AD: Greek yoghurt, berries, protein powder
Late snack, Greek yoghurt, nuts, cheese and 2 crackers

Yesterday's Physical Activity:​

Steps
~ 6,000
Workout:

4 times around circuit below:
25 American Kettlebell Swings (20kg)
26 Reverse Lunges
25 Squats
10 Chin Ups
25 Push Ups
 
Monday 19/8
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {273 Cal / 37.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Breakfast 2 (7.30am): Garlic mushrooms on toast, OJ (271 Cal / 22.0g Carbs}

Snack (11am): Apple & blackberry cake [small piece] {188 Cal / 19.3g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Squash, coconut & chilli soup {76 Cal / 13.0g Carbs}
Chicken salad {385 Cal / 12.7g Carbs}
Nectarine, cherries, yoghurt, hazelnuts {132 Cal / 12.8g Carbs}

Dinner (6pm): Breaded plaice, fries, baked beans {519 Cal / 40.5g Carbs}
Pear, blackberries, yoghurt, macadamias {152 Cal / 14.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2038
Carbs 178.2g
Protein 129.9g
Fat 76.7g (Sat Fat 15.5g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.9
Yesterdays food
B/cheese frittata, pork chipolatas, benecol
S/fresh coconut, cheddar
L/overnight yogurt
D/roast chicken, stuffing, broccoli, cauliflower, green beans, bisto
S/cheese string
Rest day

FBG Tuesday
Yesterdays food
B/2 boiled eggs, keto granola, blueberries, raspberries, almond milk, benecol
S/latte, fresh coconut & cheddar
L/overnight yogurt
D/chicken breast in mustard sauce, roasted vegetables & corn on the cob
S/cheese string
Exercise
Peleton
20 minutes rock ride
5 minutes post ride stretch
 
Last edited:

FBG: 5.4​

Yesterday's food:​

B: Huel, chocolate Black edition, cocoa powder, egg, nuts
L: Chicken melt sandwich on sourdough
AL: Greek yoghurt, berries, protein powder
D: Huel, chocolate Black edition, cocoa powder, egg, nuts
AD: Greek yoghurt, berries, protein powder

Yesterday's Physical Activity:​

Steps
~ 6,000
Workout:

4 x 25 Slow Hindu Squats
4 x 25 Stretch Band Chest Presses
4 x Deficit Push Ups to Failure
4 x 25 Seated Stretch Band Rows
4 x Stretch Band Shoulder Presses to Failure
 
Tuesday 20/8
FBG (5.30am) 4.4

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {356 Cal / 44.7g Carbs}
..................................10 km run [52 min 33 sec] didn't push, still underpowered
Breakfast 2 (7am): Toast, peanut butter {189 Cal / 15.4g Carbs}

Snack (11am): Banana {70 Cal / 16.0g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Bacon & eggs, mushrooms, avocado toast, OJ {595 Cal / 20.1g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {123 Cal / 12.2g Carbs}

Dinner (6pm): Jackfruit curry, jasmine rice {522 Cal / 52.8g Carbs}
Peach, blueberries, yoghurt, pecans {145 Cal / 16.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2042
Carbs 184.3g
Protein 71.6g
Fat 102.2g (Sat Fat 21.2g / Trans fats 0.1g)

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

FBG: 5.3​

Yesterday's food:​

B: Huel, chocolate Black edition, cocoa powder, egg, nuts
L: Chicken melt sandwich on sourdough
AL: Greek yoghurt, berries, protein powder
D: Huel, chocolate Black edition, cocoa powder, egg, nuts
AD: Mature Cheddar and Sourdough Bread

Yesterday's Physical Activity:​

Steps
~ 7,000

Workout:

Mini Circuit 1 (go around 4 times, no breaks)
A 25 Deadlifts (2 x 20 kg Kettlebells)
B 10 Deficit Decline Pike Push Ups

Mini Circuit 2 (go around 4 times, no breaks)
A 26 Gorilla Rows (2 x 20 kg Kettlebells)
B 10 Shoulder Presses (2 x 20 kg Kettlebells)
 
Wednesday 21/8
FBG (5.30am) Not measured today
Rest day

..................................5 km walk
Breakfast (7am): Mushrooms & baked beans on toast, OJ {392 Cal / 38.3g Carbs}

Lunch (12pm): Minestrone soup {142 Cal / 12.0g Carbs}
Prawn & avocado salad {315 Cal / 5.7g Carbs}
Plum, blackberries, yoghurt, walnuts {128 Cal / 12.5g Carbs}

BG (6pm) 4.1
Dinner (6pm): Monkfish saltimbocca in Marsala sauce, roast potatoes, green beans {554 Cal / 27.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {130 Cal / 10.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1702
Carbs 112.9g
Protein 116.2g
Fat 75.5g (Sat Fat 12.1g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.6
Yesterdays food
B/2 boiled eggs, keto granola with blueberries, raspberries & almond milk, benecol
L/chicken breast in mustard sauce, roasted vegetables & corn on the cob
S/cheddar
D/cream cheese pancakes with strawberries & blackberries
Exercise
Peleton
30 minutes power zone vo2 max intervals x16
10 minutes cool-down ride
5 minutes post ride stretch
 

FBG: 5.2​

Yesterday's food:​

B: Huel, chocolate Black edition, cocoa powder, egg, nuts
L: Chicken melt sandwich on sourdough
AL: Greek yoghurt, berries, protein powder
D: Kidney bean curry, 2 poached eggs, sourdough toast
AD: Greek yoghurt, berries, protein powder

Yesterday's Physical Activity:​

Steps
~ 7,000

Workout

4 Times around circuit below:
25 American Kettlebell Swings (20 kg)
26 Reverse Lunges
10 L-Sit Chin Ups
25 Push Ups
 
Thursday 22/8
FBG (5.30am) 4.3

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 37.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................10 km run home [50 min 26 sec] 39 sec over PB, first good run for a few weeks
Breakfast 2 (8am): Smoked mackerel, rhubarb compote, melba toast {396 Cal / 26.5g Carbs}

Lunch (12pm): Jackfruit curry [leftovers], fennel seed paratha {502 Cal / 41.3g Carbs}
Pineapple, kiwi, yoghurt, pistachios {147 Cal / 18.9g Carbs}

Dinner (6pm): Melanzane Parmigiana {668 Cal / 32.3g Carbs}
Made with the first of this years aubergines - and lots and lots of cheese
Nectarine, raspberries, yoghurt, pecans {131 Cal / 14.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2157
Carbs 177.6g
Protein 97.6g
Fat 108.8g (Sat Fat 34.4g / Trans fats 1.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
How're you feeling after a 10 km run following on from all those sprints?!!
 

FBG: 5.0​

Yesterday's food:​

B: Huel, chocolate Black edition, cocoa powder, egg, nuts
L: Kidney bean curry, 2 poached eggs, sourdough toast, protein shake
D: Huel, chocolate Black edition, cocoa powder, egg, nuts, sourdough toast
AD: Greek yoghurt, berries, protein powder, peanut butter, crushed walnut

Yesterday's Physical Activity:​

Steps
~ 7,000

Workout

4 Times around circuit below:
26 Single Leg Romanian Deadlifts (20 kg kettlebell, 13 L + 13 R)
26 Single Arm Bent Over Rows (20 kg kettlebell, 13 L + 13 R)
50 Single Arm Push Presses (20 kg kettlebell, 25 L + 25 R)
 
Last edited:
Libre 4.9
Yesterdays food
B/scrambled eggs on wholemeal toast
S/protein shake with almond milk, haslet
L/overnight yogurt with berries, nuts & seeds
S/cheddar on ryvita
D/cheese on toast
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg extensions
3x12 inner abductors
3x12 outer abductors
3x12 sissy squats
3x12 bench press
3x12 incline bench press
3x12 lat pull downs
3x12 seated rows
10 minutes treadmill walk
Pm
400m run to church
400m run back
400m walk back to church
400m walk home
Daughters wedding rehersal was running late so ran down, then she sent me home to fetch some things
First run in ages
 
Wow! Awesome! You're a machine!!
 
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