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

Friday 15/11
FBG (5.30am) Not measured today

Breakfast (7.30am): Porridge (almond milk), summer fruits, walnuts {320 Cal / 38.8g Carbs}
..................................10 km run [52 min 17 sec], slow, more of a jog really

Snack (10am): Oatmeal & raisin cookie, nectarine {159 Cal / 26.9g Carbs}

Lunch (12pm): Scrambled eggs, avocado toast {470 Cal / 22.9g Carbs}
Plum, blueberries, yoghurt, pecans {154 Cal / 12.8g Carbs}

Dinner (6pm): Spanish fish stew, green beans, pangrattato {577 Cal / 38.9g Carbs}
Pineapple, passion fruit, yoghurt, pistachios {150 Cal / 17.3g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1872
Carbs 164.2g
Protein 92.6g
Fat 84.0g (Sat Fat 14.7g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.2
Yesterdays good
Collagen & camomile
B/3 scrambled eggs on wholemeal toast, benecol
S/protein shake with almond milk
L/homemade beef stew & green beans
S/cox’s apple & cheddar
D/skipped
S/warm almond milk & a cheese string
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg extensions
3x12 outer abductors
3x12 inner abductors
3x12 sissy squats
3x12 incline bench press
3x12 bench press
3x12 lat pulldowns
3x12 seated rows
3x12 tricep dips
10 minutes treadmill walk
 
Shuggah 3.6
Yesterdays food
Camomile & collagen
B/eggs, bacon, mushrooms, Benecol
S/latte
L/overnight yogurt with nuts & berries
S/apple & cheddar
S/cottage cheese & pineapple salad
Exercise
Am
10 minutes walk
Pm
Peloton
20 minutes hiit ride
5 minutes post ride stretch

Been to the gym
Doing farmers walk with 2 15kg dumbells
One rolled off bench onto my foot
Iced for 10 minutes then did upper body
Now at home icing it again, I’m such a Wally
 
7.4 fbg
40 min outdoor run
15 min weights/resistance band work
Food
B - Avocado, small portion of nuts
L - x2 slices of keto bread toasted with mashed sardines in olive oil and lemon
D - 3 black farmer sausages with salad. 1 pulsin keto bar chocolate fudge
Drinks
2 x decaf millicano
3 x green tea
1 x decaf tea
Mineral water through out the day
 

FBG: 5.7​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Huel choc Black edition, one egg, PB, nuts, cocoa powder
D: Tuna, sweetcorn sandwich on sourdough toast, protein shake
AD: Greek yoghurt, protein powder, pear, PB, walnuts, 2 bourbon biscuits

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below:
25 Squats
25 Chest Presses (2 x 20 kg)
05 Biceps Curls (2 x 20 kg)
25 Cat Cows
 
Libre 5.7
Yesterdays food
Camomile & collagen
B/3 scrambled eggs eggs, benecol
L/protein shake with almond milk, cheese on soughdough toast
D/gammon steak, mini corn on the cob
Exercise
10 minutes treadmill walk treadmill walk
3x12 leg extensions
3x12 leg curls
3x12 hack squats
2x1 minute farmers carry with 2x15 kg dumbells
Iced foot for 10 minutes
3x12 incline bench press
3x12 bench press
3x12 strict shoulder press
3x12 seated rows
Gave up & had a coffee, iced foot again
Supposed to be going to cadwell today, not sure I’m up to walking up & down hills all day, not even sure I can get my boots on
 
Saturday 16/11
FBG (5.30am) 4.5
Rest day

Breakfast (7.30am): Porridge (almond milk), summer fruits, walnuts {280 Cal / 38.6g Carbs}

Snack (10am): Peach, pecans {176 Cal / 7.1g Carbs}

Lunch (1pm): Friends visiting for the weekend, they brought the muffins
Carrot & ginger soup, toast & hummus {209 Cal / 26.2g Carbs}
Blueberry muffin {227 Cal / 26.9g Carbs} - estimated

Dinner (6pm): Garlic mushrooms on toast {156 Cal / 12.0g Carbs}
Something to keep us going waiting for wives to return from shopping

(8pm) Coq au vin, celeriac mash, green beans {385 Cal / 27.7g Carbs}
Tarte Tatin, creme fraiche {345 Cal / 22.0g Carbs}
Fleurie (3 glasses) {325 Cal / 9.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2145
Carbs 176.7g
Protein 78.3g
Fat 89.3g (Sat Fat 26.6g / Trans fats 0.7g)

Sunday 17/11
FBG (5.30am) Not measured today
Rest day

..................................5 km walk
Breakfast (8.30am): Sausages, bacon, egg, mushrooms, baked beans, toast, OJ {456 Cal / 33.7g Carbs}
Hearty breakfast before friends went home.

Lunch (12pm): Mushroom & fennel soup, toasted walnut bread {166 Cal / 23.9g Carbs}
Plum, blueberries, yoghurt, hazelnuts {150 Cal / 13.0g Carbs}

BG (6pm) 4.1
Dinner (6pm): Casarecce with cauliflower & chilli {435 Cal / 58.9g Carbs}
Peach, raspberries, yoghurt, pecans {150 Cal / 14.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1399
Carbs 150.6g
Protein 57.9g
Fat 56.7g (Sat Fat 15.7g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Ouch. Day off?
 

FBG: 5.7​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Tuna, sweetcorn sandwich on sourdough toast, protein shake
D: Chicken, broccoli, mushrooms, garlic, chillies, cream, cheese, sweetcorn
AD: Greek yoghurt, protein powder, pear, PB, walnuts, 2 bourbon biscuits

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
Rest day
 

FBG: 5.5​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Chicken, broccoli, mushrooms, garlic, chillies, cream, cheese, sweetcorn
D: Tuna, sweetcorn sandwich on sourdough toast, protein shake, cheese toastie on sourdough
AD: Greek yoghurt, protein powder, pear, PB, walnuts, 2 bourbon biscuits

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below:
26 Single Arm Suitcase Deadlifts (13L, 13R) 32 kg kettlebell
10 Chin Ups
25 Deficit Push Ups
10 Skull Crushers (2 x 10 kg)
 
Monday 18/11
FBG (5.30am) 4.3

Breakfast (5.30am): Porridge (almond milk), summer fruit, walnuts {317 Cal / 38.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Coq au vin [leftovers], new potatoes, peas {442 Cal / 40.3g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {145 Cal / 11.9g Carbs}

Snack (3pm): Pear, pecans {198 Cal / 15.9g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {553 Cal / 55.6g Carbs}
Pineapple, passion fruit, yoghurt, pistachios {154 Cal / 17.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1851
Carbs 185.9g
Protein 97.9g
Fat 68.0g (Sat Fat 13.8g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Contour 5.8
Yesterdays food
Camomile & collagen
B/pork sausages, tomatoes, chestnut mushrooms, 2 fried eggs, benecol
L/homemade butternut squash, coconut & chilli soup, pecans & cheddar
D/gammon steak, coleslaw & mini corn on the cob & butter
S/warm almond milk
Exercise
2 miles walking round Cadwell park in the rain & cold watching rallying
 

FBG: 5.5​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Chickpea and potato curry, Chicken, protein shake
D: Chicken melt sandwich on sourdough toast, protein shake
AD: Greek yoghurt, protein powder, pear, PB, walnuts, 2 bourbon biscuits
Late snack: Sourdough toast, Greek Yoghurt

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below:
25 Squats
10 Chin Ups
10 Slow Very Deep Deficit Push Ups
10 Deficit Pike Push Ups
 
I know what a chin up is, I think I saw a skull crusher in the Tower of London. Not sure about the others.
 
Tuesday 19/11
FBG (5.30am) Not measured today
Rest day

Breakfast (7.30am): Mushrooms, tomatoes, avocado toast, grapefruit juice {406 Cal / 29.3g Carbs}

Lunch (12pm): Mushroom & fennel soup {51 Cal / 4.6g Carbs}
Chicken & fig salad {294 Cal / 12.0g Carbs}
Peach, strawberries, yoghurt, hazelnuts {134 Cal / 10.7g Carbs}

BG (6pm) 4.0
Dinner (6pm): Spaghetti carbonara {495 Cal / 45.8g Carbs}
Plum, blackcurrants, yoghurt, walnuts {143 Cal / 12.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1566
Carbs 121.2g
Protein 77.7g
Fat 79.0g (Sat Fat 19.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Tuesday FBG libre 4.3
Mondays food
B/3 scrambled eggs with cheddar, benecol
L/mcdonalds grilled chicken & bacon salad
S/lamb shank, mint sauce, baby carrots, cauliflower & green beans
Rest day
Wednesday fbg libre 5.7
Yesterdays food
B/cheese frittata, bacon, benecol
L/homemade butternut squash coconut & chilli soup, roast ham & rainbow salad
S/latte & keto peanut butter cups
D/chicken & chorizo traybake
S/warm almond milk & cheese string
Exercise
Peloton
20 minutes rock ride rock ride
5 minutes post ride stretch
 
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