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

Thursday 5/12
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), mincemeat {319 Cal / 39.7g Carbs}
Probably unwise to leave a jar of my mince next to the microwave where I make porridge - tasty though
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {77 Cal / 17.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Carrot & ginger soup {77 Cal / 12.6g Carbs}
Prawn & avocado salad {314 Cal / 6.5g Carbs}
Figs, Greek yoghurt, pistachios {155 Cal / 18.4g Carbs}

Dinner (6pm): Chicken Korma, rice, mango chutney, aubergine pickle {649 Cal / 48.9g Carbs}
Pineapple, kiwi, yoghurt, pecans {152 Cal / 18.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1786
Carbs 168.8g
Protein 110.2g
Fat 66.0g (Sat Fat 13.4g / 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: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Tuna, sweetcorn, sourdough, Greek yoghurt
D: Thai chicken stir fry with steamed broccoli
AD: Greek yoghurt, protein powder, grapes, PB, walnuts, 2 bourbon biscuits

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 x 25 Chest Presses (20 kg)

Followed by 4 times around circuit below, no rest between exercises or rounds
25 Squats
10 Slow Deficit Push Ups
5 Slow Deficit Pike Push Ups
10 Chin Ups
 
Friday 6/12
FBG (5.30am) 4.2

Breakfast (5.30am): Porridge (almond milk), nectarine, raspberries, pecans {325 Cal / 41.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................6 km run home [29 min 53 sec] 6s over PB, great finish to the week

Snack (10.30am): Celeriac & apple soup {54 Cal / 9.2g Carbs}
Testing potential xmas day soup

Lunch (12pm): Smoked salmon, scrambled eggs, avocado toast {556 Cal / 31.3g Carbs}
Mango, kiwi, yoghurt, pistachios {157 Cal / 18.5g Carbs}

Dinner (6pm): Orzo with prawns & lemon {436 Cal / 57.2g Carbs}
Pear, blueberries, yoghurt, walnuts {152 Cal / 12.6g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1722
Carbs 176.5g
Protein 89.8g
Fat 63.2g (Sat Fat 11.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.3
Yesterdays food
Tea & collagen
B/chia seed pudding, benecol
S/protein shake with almond milk, slice toast & butter
L/roast chicken salad
S/braeburn & cheddar
D/cheese frittata, smoked bacon
S/hot milk & cheddar
Exercise
10 minutes tread walk
3x12 leg curls
3x12 leg extensions
3x12 inner abductors
3x12 outer abductors
3x12 sissy squats
3x12 shoulder press
3x12 lat pullfowns
3x13 seated rows
3x12 tricep dips
10 minutes Treadmill walk

Steps 10,828 steps 5.2 miles
 
Libre 4.7
Yesterdays food
Tea & collagen
B/cheese frittata & smoked bacon
S/latte & roast ham
L/roast chicken wholemeal sandwich, celery & peanut butter, piccolo tomatoes, cheddar
S/braeburn & cheddar
D/chicken in red wine, broccoli, 1 square Lindt 90%
Exercise
Peloton
20 minutes ftp test
5 minutes post ride stretch
Steps 10,971 4.9 miles
 

FBG: 5.7​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Tuna, sweetcorn, broccoli, mushrooms, garlic, cream, cheese
D: Two slices pizza, two fried eggs
AD: Greek yoghurt, protein powder, grapes, PB, walnuts, 2 bourbon biscuits

Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 x 25 Chest Presses (20 kg)

Followed by 4 times around circuit below, no rest between exercises or rounds
50 Reverse Lunges
10 Slow Deficit Push Ups
5 Slow Deficit Pike Push Ups
10 Chin Ups
 
Saturday 7/12
FBG (5.30am) Not measured today
Rest day

...............................5 km walk
Breakfast (7.30am): Smoked mackerel, melba toast/ Tangerine {417 Cal / 26.7g Carbs}
Blueberries, yoghurt {63 Cal / 7.8g Carbs}

Lunch (12pm): Celeriac & apple soup, toast & hummus {205 Cal / 26.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {146 Cal / 10.4g Carbs}

BG (6pm) 4.0
Dinner (6pm): Pheasant with redcurrant sauce, roast Jerusalem artichokes,
carrot & swede mash, green beans/ Rioja (5oz) {586 Cal / 39.8g Carbs}
Mango, kiwi, yoghurt, pistachios {151 Cal / 16.2g Carbs}
5 cups of coffee {4 of them decaf)

Calories 1610
Carbs 133.6g
Protein 89.5g
Fat 60.8g (Sat Fat 13.4g / Trans fats 0.4g)

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

FBG: 4.9​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Pizza slice 2 fried eggs, dark chocolate, protein shake
D: Chicken melt on sourdough, protein shake


Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below, no rest between exercises or rounds
25 Unilateral Suitcase Deadlifts (32 kg kettlebell)
25 Deficit Push Ups
10 Inverted Body Rows
 
Sunday 8/12
FBG (5.30am) 4.1
Rest day

...............................5 km walk
Breakfast (7.30am): Bacon, scrambled eggs, mushrooms, baked beans, OJ {469 Cal / 15.4g Carbs}
Toasted walnut bread, plum jam {103 Cal / 18.2g Carbs}

Lunch (12pm): Celeriac & apple soup, avocado toast {227 Cal / 25.5g Carbs}
Pear, blueberries, yoghurt, walnuts {156 Cal / 13.3g Carbs}

Snack (3pm): Fruitcake, tangerine {218 Cal / 37.1g Carbs}

Dinner (6pm): Tagliatelle, venison meatballs, mushroom ragu {470 Cal / 41.6g Carbs}
Strawberries, raspberries, yoghurt, pecans {145 Cal / 10.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1830
Carbs 168.2g
Protein 80.5g
Fat 84.2g (Sat Fat 18.7g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
Yesterdays food
Tea & collagen
B/chia seed pudding with nuts, berries, seeds & nuts
L/cheese, tomato, red onion & chorizo omelettes
S/2 chicken drumsticks, Braeburn & cheddat
D/sirloin steak & mini corn on the cob
Exercise
10 minutes treadmill walk
3x12 leg extensions
3x12 leg curls
3x12 leg press
3x12 barbell deadlifts
3x13 strict shoulder press
3x12 bench press (knees at 90 degrees off the bench)
3x 1 minute farmer carry
3x12 lat pull downs
3x12 seated rows
3x12 assisted pull-ups
10 minutes treadmill walk
Steps 8,456 4.2 miles
RHR 54
 

FBG: 5.3​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Chicken and vegetable stir fry, fried egg
D: Chicken melt on sourdough, protein shake
AD: 2 Mars bar ice creams, 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 8,000

Workout
4 times around circuit below, no rest between exercises or rounds
50 Reverse Lunges
15 Deficit Pike Push Ups
10 Inverted Body Rows
 
Monday 9/12
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {306 Cal / 41.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine {10 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {69 Cal / 15.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................6 km run home [29 min 43 sec] New PB, by 4 sec
Felt strong today, must be all the mince pies.

Lunch (12pm): Mushroom & fennel soup {52 Cal / 4.7g Carbs}
Parma ham & fig salad {287 Cal / 14.8g Carbs}
Mango, kiwi, yoghurt, pistachios {146 Cal / 17.5g Carbs}

Snack (3pm): Mince pie {82 Cal / 12.9g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {562 Cal / 55.6g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {142 Cal / 12.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1689
Carbs 181.2g
Protein 69.9g
Fat 69.5g (Sat Fat 16.7g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
Tea & collagen
B/pork sausages, piccolo tomatoes, button mushrooms, fried eggs, hp sauce & Benecol
L/roast pork, stuffing, broccoli, leeks, cauliflower & bisto
D/wholemesl cheese sandwich, Braeburn & peanut butter butter
Rest day
 
Ice cream & biscuits!!!
 
Tuesday 10/12
FBG (5.30am) 3.9

Breakfast (5.30am): Porridge (almond milk), mincemeat {327 Cal / 42.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {73 Cal / 17.7g Carbs}
..................................8 km run [not timed, very slow]
Heavy legs today

Lunch (12pm): Celeriac & apple soup {66 Cal / 10.4g Carbs}
Prawn & avocado salad {279 Cal / 5.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {143 Cal / 13.9g Carbs}

BG (5.30pm) 3.7
Snack (5.30pm): Mushroom & fennel soup, crust from a warm loaf {153 Cal / 16.2g Carbs}
Wife running late and I was really hungry

Dinner (7pm): Belly pork [slow cooked in cider], celeriac mash, savoy cabbage {807 Cal / 59.3g Carbs}
Pear, blueberries, yoghurt, walnuts {162 Cal / 15.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2052
Carbs 187.2g
Protein 98.8g
Fat 87.2g (Sat Fat 22.5g / Trans fats 1.1g)

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

FBG: 5.5​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts, 3 boiled eggs, toast
L: Chicken and vegetable stir fry, fried egg
D: Huel black, egg, nuts, cocoa powder
AD: 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 12,000

Workout
4 times around circuit below, no rest between exercises or rounds
26 Suitcase Deadlifts (32 kg)
26 Alternating Chest Presses (2 x 16 kg kettle bells)
10 Inverted Body Rows
 
Libre 4.9
Yesterdays food
Tea & collagen
B/2 boiled eggs, slice cheese on toast
L/marmite rice cake, chicken breast, cheddar, blueberries, piccolo tomatoes
d/ roast pork,& cauliflower cheese
Exercise rest
Rest day but did climb 24 floors (9.5 hours working)
 
Wednesday 11/12
FBG (5.30am) Not measured today
Rest day [decorating and tidying - getting the tree tomorrow]

...............................5 km walk
Breakfast (7.30am): Scrambled eggs, mushrooms, toast. OJ {376 Cal / 25.1g Carbs}

Lunch (12pm): Mushroom & fennel soup {57 Cal / 5.1g Carbs}
Tuna & avocado salad {326 Cal / 6.7g Carbs}
Nectarine, strawberries, yoghurt, pecans {144 Cal / 10.7g Carbs}

Dinner (6pm): Caponata with squid {419 Cal / 25.9g Carbs}
Plum, blackberries, yoghurt, walnuts {147 Cal / 12.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1511
Carbs 92.7g
Protein 82.0g
Fat 80.4g (Sat Fat 15.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday
Libre 5.8
Tuesdays food
Tea & collagen
B/cheese & tomato omelette, benecol
L/cold roast pork, cheddar, blueberries & piccolo tomatoes
D/sirloin steak & roasted vegetables

Rest day
Got a chest infection
Thursday
Libre 4.9
Wednesday food
Tea & collagen
B/poached eggs, avocado & marmite on wholemeal toast, benecol
L/cold pork, cheddar, blueberries & piccolo tomatoes
S/braeburn, cheddar & almonds
D/tin of salmon, chia seeds & walnuts
 
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