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

Fbg 6.6
Exercise
40 minute run cross country (in sleet)
10 minute post stretches
Yesterdays food
B - Red skin nuts 2 slices of German salami
L - Bowl of home made stew with steak/sausages and green veg. 2 slices of keto bread with butter
D - Bowl of home made stew
Drinks
Decaf tea, green tea and mineral water
 

FBG: 4.6​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Chicken, broccoli, mushrooms, garlic, chillies, cream, cheese, sweetcorn
D: Chicken melt sandwich on sourdough toast, protein shake
AD: Greek yoghurt, protein powder, pear, PB, walnuts, 2 bourbon biscuits
Late snack: Chickpea and potato curry

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
Rest day
 
Wednesday 20/11
FBG (5.30am) 4.2

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {319 Cal / 42.3g Carbs}
..................................10 km run [51 min 11 sec], quite icy, hard to get much rhythm

Snack (8am): Banana {76 Cal / 17.2g Carbs}

Lunch (12pm): Mushroom & fennel soup {51 Cal / 4.6g Carbs}
Prawn & avocado salad {268 Cal / 5.7g Carbs}
Pineapple, kiwi, yoghurt, pistachios {148 Cal / 17.8g Carbs}

Dinner (6pm): Salmon, new potatoes, asparagus, peas {495 Cal / 38.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {146 Cal / 13.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1545
Carbs 146.1g
Protein 78.2g
Fat 63.5g (Sat Fat 11.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday 21/11
FBG (5.30am) Not measured today

Snack (5.30am): Banana {78 Cal / 17.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................5 km jog home
Very cold this morning, -6C according to the thermometer by my front door.

Breakfast (7.30am): Mackerel (in tomato sauce), rye sourdough toast {327 Cal / 21.5g Carbs}

Lunch (12pm): Curried parsnip soup {91 Cal / 11.5g Carbs}
Tuna salad {213 Cal / 5.1g Carbs}
Peach, cherries, chocolate mousse, hazelnuts {181 Cal / 23.0g Carbs}

BG (6pm) 4.1
Dinner (6pm): Jerusalem artichoke risotto {395 Cal / 57.1g Carbs}
Pear, blueberries, yoghurt, walnuts {157 Cal / 15.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1484
Carbs 158.0g
Protein 72.3g
Fat 52.8g (Sat Fat 15.1g / Trans fats 0.3g)

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

FBG: 5.6​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Chicken, broccoli, mushrooms, garlic, chillies, cream, cheese, sweetcorn
D: Huel Black, egg, nuts, cocoa powder
AD: Greek yoghurt, protein powder, pear, PB, walnuts

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below:
25 Kettle bell Deadlifts 32 kg
10 Slow Deficit Push Ups
10 Chin Ups
25 Reverse Lunges
10 Deficit Pike Push Ups
 
How is the foot now Debbie x
 
Libre 5.7
Yesterdays food
Camomile & collagen
B/chicken & chorizo traybake topped with mozzarella, benecol
S/protein shake with almond milk & slice wholemeal toast & butter
L/roast ham rainbow salad
S/braeburn & cheddar
D/cheese omelette
Exercise
10 minutes treadmill walk
3x12 incline bench press
3x12 bench press
3x12 strict shoulder press
3x12 tricep dips
3x12 lat pull downs (medium bar)
3x12 lat pulldowns (small bar)
3x12 seated rows
3x12 back extensions
3x24 ab twists (12 each side)
10 minutes stretch
 
Friday 22/11
FBG (5.30am) 4.3
Rest day

Breakfast (6.30am): Porridge (almond milk), peach, raspberries, pecans {289 Cal / 38.5g Carbs}

Out xmas shopping with Bubble all day, most values estimated
Almost 30k steps, but no formal exercise
Snack (11am): Almond croissant, shared {237 Cal / 23.7g Carbs}

Lunch (1pm): Black eyed bean curry, paratha, rice, pakoras {371 Cal / 40.5g Carbs}
Indian street food stall in the market

Drink (2.30pm): Cocktail [Italicus, gin & prosecco] {161 Cal / 7.1g Carbs}

Snack (4pm): Oysters (6), Champagne (3oz) {177 Cal / 8.6g Carbs}

Dinner (6pm): Wife cooked, estimated
Fish stew, green beans, pangrattato/ Vino Nobile di Montepulciano (2 glasses) {606 Cal / 30.8g Carbs}
Rice pudding, flavoured with cardamom & pistachio {143 Cal / 18.7g Carbs}
Chocolate truffles (2), with coffee {163 Cal / 17.0g Carbs}

Cracking day out!

5 cups of coffee (3 of them decaf)

Calories 2188
Carbs 191.6g
Protein 102.3g
Fat 63.6g (Sat Fat 19.2g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday 23/11
FBG (5.30am) Not measured today
Rest day

Breakfast (6.30am): Scrambled eggs, avocado toast, OJ {444 Cal / 271.5g Carbs}

Lunch (12pm): Curried parsnip soup {80 Cal / 10.1g Carbs}
Chicken salad {235 Cal / 12.4g Carbs}
Plum, blueberries, yoghurt, walnuts {150 Cal / 13.1g Carbs}

Dinner (6pm): Orecchiette caponata {451 Cal / 51.9g Carbs}
Pineapple, mango, yoghurt, pistachios {133 Cal / 17.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1535
Carbs 139.1g
Protein 64.4g
Fat 73.2g (Sat Fat 15.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sat FBG
Libre 5.3
Fridays food
Camomile & collagen
B/scrambled eggs with mozzarella, benecol
L/Nando’s lemon & herb butterfly chicken, corn on the cob & tenderstem broccoli
S/latte. & a taste of carrot cake at 200degrees
S/warm almond milk
Christmas shopping with daughter & granddaughter
Sun FBG
Libre 3.9
Yesterdays food
Tea & collagen
B/greek yogurt, almonds & raspberries
S/eggs, bacon, sausage, mushrooms, wholemeal toast
Out for breakfast with friend after gym
L/skipped
S/pear & peanut butter
D/skipped
S/warm almond milk & cheese string
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg extensions
3x12 leg press
3x12 hack squats
3x12 kettlebell RDL’s
3x12 incline bench press
3x12 bench press
3x12 strict shoulder press
3x12 tricep dips
3x13 seated rows
3x12 lat pulldowns
10 minutes treadmill walk
 
6.6

Exercise
20 minutes of spin bike
20 mins of weights
15 mins stretches

Food
B - Avocado and redskin nuts
D - x 2 burgers with avocado mayo salad
L - Tuna, avocado mayo on keto bread

Snacks
Cold boiled egg
Chopped cucumber with celery

Drinks
1 Decaf coffee
3 Decaf tea
3 Green tea
Mineral water
 
Sunday 24/11
FBG (5.30am) 4.4

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {354 Cal / 43.6g Carbs}
...............................15km run [77 min 33 sec] a couple of minutes over PB, felt good though
Breakfast 2 (9am): Mushrooms, tomatoes, toast, grapefruit juice {228 Cal / 28.7g Carbs}

Lunch (12pm): Crab & avocado salad {273 Cal / 6.5g Carbs}
Plum, blueberries, yoghurt, hazelnuts {163 Cal / 16.5g Carbs}

Snack (3pm): Christmas cake {183 Cal / 27.3g Carbs}
Small piece for quality control - needs more Brandy

Dinner (6pm): Roast lamb, roast potatoes & parsnips, carrot & swede mash, peas/
Rioja (5oz) {631 Cal / 39.7g Carbs}
Strawberries, creme fraiche, macadamias {159 Cal / 12.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2033
Carbs 181.6g
Protein 86.5g
Fat 84.0g (Sat Fat 19.3g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 25/11
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), nectarine, blueberries, walnuts {351 Cal / 41.6g Carbs}
...............................10km run [49 min 30 sec] 39 sec over PB
Snack (8am): Banana {69 Cal / 15.6g Carbs}

Lunch (12pm): Scotch broth, toasted walnut bread {245 Cal / 29.0g Carbs}
Peach, raspberries, yoghurt, pecans {149 Cal / 13.5g Carbs}

Dinner (6pm): Beetroot & goats cheese loaf, celeriac mash, baked beans {538 Cal / 63.3g Carbs}
Cherries, strawberries, yoghurt, hazelnuts {147 Cal / 15.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1541
Carbs 185.0g
Protein 54.4g
Fat 55.7g (Sat Fat 10.8g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.6
Yesterdays food
B/3 scrambled eggs eggs & cheddar, Benecol
Tea with collagen
L/roast turkey, chipolatas, roast parsnips & potatoes, cranberry sauce, carrots, broccoli, Brussels, bisto
D/roast turkey wholemeal sandwicexercise
Peleton
30 minutes endurance row
5 minutes post row stretch
 
Libre 3.7
After shower & cuppa contour was 4.8
Yesterday s food
Tea & collagen
B/3 scrambled eggs with mozzarella, benecol
L/roast turkey salad
D/feta & chorizo stuffed flat mushrooms, cold turkey
S/warm almond milk
Rest day
8.5 hours at work & an hour travelling, no time to exercise
 

25/11/2024 FBG: 5.6​

Yesterday's food:​

B: Greek yoghurt, protein powder, pear, PB, walnuts
L: Chicken, broccoli, mushrooms, garlic, chillies, cream, cheese, sweetcorn
D: Chicken melt on sourdough
AD: Greek yoghurt, protein powder, pear, PB, walnuts

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below:
25 Kettlebell Snatches 32 kg
25 Squats
10 Slow Deficit Push Ups
10 Chin Ups
10 Deficit Pike Push Ups

26/11/2024 FBG: 5.2​

Yesterday's food:​

B: 3 Boiled eggs, Sourdough toast, Greek yoghurt, protein powder, pear, PB, walnuts
L: Tuna, broccoli, mushrooms, garlic, chillies, cream, cheese, sweetcorn
D: Chicken melt on sourdough, protein shake
AD: Greek yoghurt, protein powder, pear, PB, walnuts

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 x 10 Kettlebell Romanian Deadlifts 32 kg
4 x 10 Kettlebell Sumo Squats 32kg
4 x 10 Slow Deficit Push Ups + 10 Pike Deficit Push Ups
4 x 10 Chin Ups
 
Tuesday 26/11
FBG (5.30am) 4.1

Breakfast (5.30am): Porridge (almond milk), summer fruits, walnuts {344 Cal / 40.8g Carbs}
...............................15km run [not timed, took it quite steadily]
Snack (8am): Banana {74 Cal / 16.8g Carbs}

Lunch (12pm): Curried parsnip soup {91 Cal / 11.5g Carbs}
Chicken salad {279 Cal / 12.2g Carbs}
Plum, blackcurrants, yoghurt, macadamias {147 Cal / 11.2g Carbs}

BG (6pm) 4.2
Dinner (6pm): Prawn, squash & mango rendang, fennel seed paratha {569 Cal / 41.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {156 Cal / 12.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1702
Carbs 152.6g
Protein 86.4g
Fat 73.8g (Sat Fat 15.0g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Hope you take your watch off or turn it around for snatches
 
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