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

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
~ 10,000

Workout
4 times around circuit below, no rest between exercises or rounds
10 Goblet Squats (32 kg)
26 Decline Deficit Push Ups
10 Decline Inverted Body Rows
 

FBG: 5.5​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts, 3 boiled eggs, toast
L: Tuna vegetables, cream, cheese,garlic, chillies
D: Huel black, egg, nuts, cocoa powder
AD: Greek yoghurt, protein powder, grapes, PB, walnuts, 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
4 times around circuit below
10 Cleans (32 kg)
20 Shoulder Presses (32 kg kettle bells)
50 Reverse Lunges
 
Thursday 12/12
FBG (5.30am) 3.9

Breakfast (5.30am): Porridge (almond milk), peach, blueberries, walnuts {285 Cal / 37.3g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {71 Cal / 17.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Pumpkin & ancho chilli soup, avocado toast {336 Cal / 30.1g Carbs}
Figs, Greek yoghurt, pistachios {147 Cal / 15.9g Carbs}

Dinner (7pm): Friend round for dinner tonight
Crab & artichoke risotto/ Montagny (2 glasses) {671 Cal / 60.9g Carbs}
Strawberries, yoghurt, biscotti {105 Cal / 11.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1781
Carbs 201.0g
Protein 48.5g
Fat 54.6g (Sat Fat 10.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 13/12
FBG (5.30am) Not measured today
Rest day - enforced, very bad cramp during the night, struggling to walk today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {302 Cal / 42.1g Carbs}

Lunch (12pm): Pumpkin & ancho chilli soup, toast & hummus {307 Cal / 33.6g Carbs}
Pear, blackberries, yoghurt, pecans {156 Cal / 12.1g Carbs}

BG (6pm) 4.1
Dinner (6pm): Sausages, celeriac mash, baked beans {746 Cal / 53.4g Carbs}
Mango, kiwi, yoghurt, pistachios {140 Cal / 17.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1693
Carbs 165.2g
Protein 71.0g
Fat 74.4g (Sat Fat 19.1g / Trans fats 1.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
Yesterdays food
Tea & collagen
B/3 scrambled eggs with cheddar, benecol
S/protein shake with almond milk, slice wholemeal toast & butter
L/homemade bolognaise
S/braeburn & cheddar
D/chicken breast in tomato & basil sauce, steamed broccoli & endamme spaghetti
A/warm almond milk & cheese string
Exercise
10 minutes treadmill walk
3x12 leg extensions
3x12 leg curls
3x12 inner abductors
3x12 outer abductors
3x12 sissy squats
3x12 shoulder press
3x12 seated rows
3x12 lat pulldowns
3x12 (each side) seated twists
Treadmill
5 min run
5 min cooldown walk
 
Libre 4.9
Tea & collagen
B/cheese, tomato & mushroom omelette, benecol
L/chicken breast in tomato & basil sauce. Endamme bean spaghetti & steamed broccoli
S/braeburn, cheddar & warm whole milk
Exercise
Peloton
45 minutes endurance ride (after warm up hr between 75-81%)
5 minutes body ride stretch
 
Saturday 14/12
FBG (5.30am) 4.4

Breakfast (5.30am): Porridge (almond milk), pear, blackberries, walnuts {295 Cal / 38.5g Carbs}
.....................................12 km run [64 min 11 sec] Gentle run. calf still a little stiff

Lunch (12pm): Mushroom & fennel soup {55 Cal / 4.9g Carbs}
Prawn & avocado salad {26 Cal / 6.4g Carbs}
Nectarine, raspberries, yoghurt, pecans {143 Cal / 11.1g Carbs}

Dinner (6pm): Tuna steak, sweet potato fries, peas, sweetcorn {559 Cal / 38.7g Carbs}
Mango, kiwi, yoghurt, pistachios {157 Cal / 18.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1518
Carbs 124.7g
Protein 96.6g
Fat 61.3g (Sat Fat 10.1g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 15/12
FBG (5.30am) Not measured today
Rest day

...............................6 km walk
Breakfast (8.30am): Mushroom omelette, toast, OJ {408 Cal / 27.6g Carbs}

Lunch (12pm): Pumpkin & chilli soup, toast & hummus {237 Cal / 25.6g Carbs}
Plum, blueberries, yoghurt, walnuts {153 Cal / 13.2g Carbs}

Dinner (6pm): Roast chicken, roast potatoes & parsnips, carrots, green beans,
redcurrant jelly/ Gavi di Gavi (5oz) {630 Cal / 45.5g Carbs}
Flambed pineapple, ice cream, pistachios {197 Cal / 27.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1667
Carbs 145.9g
Protein 83.3g
Fat 63.7g (Sat Fat 15.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sun
Fbg
5.1
Sat food
Tea & collagen
B/3 scrambled eggs with cheddar, benecol
S/protein shake with almond milk, wholemeal toast with peanut butter
S/braeburn, cheddar & almonds
D/sirloin steak, large flat mushrooms stuffed stuffed with tomatoes, feta & red onion
Exercise
Treadmill 10 minutes walk
3x12 leg curls
3x12 leg extensions
1x8 leg extensions (pb 9k under my body weight)
3x12 weighted squats
3x12 barbell rows
3x12 dumbell side raises & 3x12 dumbell bicep curls (superset no rest)
3x12 barbell chest press with legs up at 90 degrees
3x12 land mine barbell rows
3x12 lat pulldowns
3x12 seated rows
10 minutes treadmill

Monday FBG 5.1
Sunday food
Tea & collagen
B/2 pork sausages, button mushrooms, 2 fried eggs, benecol
L/braeburn, cheddar & almonds
D/turkey casserole, broccoli, s/f jelly, blueberries & elmlea
S/warm almond milk & 2 cheese strings
Rest day
 
Monday 16/12
FBG (5.30am) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {304 Cal / 40.7g Carbs}
..................................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {75 Cal / 16.2g Carbs}
..................................10 km jog [not timed]

Lunch (12pm): Soupe au pistou, avocado toast {311 Cal / 29.4g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {135 Cal / 10.8g Carbs}

BG (6pm) 3.9
Dinner (6pm): Salmon, new potatoes, asparagus, green beans, peas {496 Cal / 35.2g Carbs}
Mince pie [still warm, fresh batch], creme fraiche {155 Cal / 22.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1518
Carbs 161.1g
Protein 68.7g
Fat 58.5g (Sat Fat 10.8g / Trans fats 0.1g)

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: Tuna vegetables, cream, cheese,garlic, chillies
D: Huel black, egg, nuts, cocoa powder
AD: Greek yoghurt, protein powder, grapes, PB, walnuts, 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
4 times around circuit below
25 Hindu Squats
25 Chest Presses (Stretch Band)
26 Push Ups
25 Bent Over Rows (Stretch Band)
10 Shoulder Presses (Stretch Band)
 

FBG: 5.3​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Tuna vegetables, cream, cheese,garlic, chillies
D: Huel black, egg, nuts, cocoa powder
AD: Greek yoghurt, protein powder, grapes, PB, walnuts, 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
4 times around circuit below
25 Reverse Lunges
25 Chest Presses (Stretch Band)
26 Push Ups
25 Bent Over Rows (Stretch Band)
10 Shoulder Presses (Stretch Band)
 
Libre 5.6
Yesterdays food
Tea & collagen
B/greek yogurt, chia & pumpkin seeds, raspberries, 2 boiled eggs & benecol
L/chicken breast, cheddar, piccolo tomatoes & walnuts
S/braeburn & cheddar
D/homemade shepherds pie (cauliflower cheese top), broccoli
S/far too many salted peanuts
Exercise
Rest day (busy at work)
 
Tuesday 17/12
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {283 Cal / 37.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7am): Bacon, mushrooms, baked beans, OJ {308 Cal / 17.3g Carbs}

Snack (11am): Banana {70 Cal / 16.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Pumpkin & chilli soup {67 Cal / 10.6g Carbs}
Green bean & fig salad {180 Cal / 11.0g Carbs}
Pineapple, kiwi, yoghurt, pistachios {152 Cal / 17.7g Carbs}

Snack (3pm): Pecans, tangerines (2) {187 Cal / 9.9g Carbs}

Dinner (6pm): Jackfruit curry, aubergine pickle, mango chutney, paratha {462 Cal / 49.1g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {155 Cal / 12.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1906
Carbs 188.7g
Protein 64.3g
Fat 89.4g (Sat Fat 15.8g / Trans fats 0.2g)

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

FBG: 5.2​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Tuna sweetcorn sandwich on sourdough, protein shake
D: Huel black, egg, nuts, cocoa powder
AD: 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
4 times around circuit below
25 Slow Sumo Squats
50 Alternating Left/Right Punches (Stretch Band)
25 Push Ups
10 Shoulder Presses (Stretch Band)
25 Bent Over Rows (Stretch Band)
10 Biceps Curls (Stretch Band)
 
Libre 4.8
Yesterdays food
Tea & collagen
B/greek yogurt with chia & pumpkin seeds, raspberries, benecol
S/protein shake with almond milk, slice wholemeal toast & butter
L/chicken breast, piccolo tomatoes, cheddar & walnuts
S/bradeburn & cheddar
D/2 pork steaks, corn on the cob & butter
S/warm almond milk & salted peanuts
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg extensions
3x12 barbell deadlifts
3x12 barbell chest press (knees up at 90 degrees angle
3x12 shoulder resd
3x12 lat pull downs
1 mile indoor bike
 
Wednesday 18/12
FBG (5.30am) 4.0
Rest day

Breakfast (7.30am): Kedgeree, flatbread, mango lassi (small) {513 Cal / 44.3g Carbs}

Lunch (12pm): Soupe au pistou, avocado toast {409 Cal / 32.1g Carbs}
Black & blueberries, yoghurt, walnuts {143 Cal / 12.2g Carbs}

Dinner (6pm): Tarragon chicken, celeriac mash, carrots, green beans, peas {539 Cal / 47.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {141 Cal / 11.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1787
Carbs 154.1g
Protein 87.1g
Fat 79.7g (Sat Fat 17.5g / Trans fats 0.3g)

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

FBG: 5.8​

Yesterday's food:​

B: Greek yoghurt, protein powder, grapes, PB, walnuts
L: Tuna, broccoli, mushrooms, sweetcorn, garlic, chillies, cream, cheese
D: Huel black, egg, nuts, cocoa powder
AD: 4 bourbon biscuits


Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
4 times around circuit below
25 Squats rising to front kick
50 Alternating Left/Right Punches (Stretch Band)
25 Push Ups
10 Shoulder Presses (Stretch Band)
25 Bent Over Rows (Stretch Band)
10 Biceps Curls (Stretch Band)
 
Thursday FBG
Libre 5.6
Wednesday food
Tea & collagen
B/cheese, tomato & mushroom omelette , benecol
S/latte
L/shepherds pic (cauliflower cheese top)
S/braeburn & cheddar
D/2 pork steaks, corn on the cob
S/warm almond milk & cheese string
Exercise
2:0 minutes rock ride
5 minutes post ride stretch

Fri FBG
Libre 4.6
Thursdays good
Tea &. collagen
B/3 scrambled eggs, benecol
s/protein shake with almond milk, slice wholemeal toast & butter
L/homemade chilli & an avocado
S/braeburn & cheddar
D/chicken curry & cauliflower rice
S/warm almond milk & cheese string
Exercise
10 minutes treadmill walk
3x12 leg extensions
3x12 leg curls
3x12inner abductors
3x12 outer abductors
3x12 hack squats
3x12 lat pull downs
3x12 seated rows
3x12 shoulder press
3x12bench press
10 mint treadmill walk
 
Thursday 19/12
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {338 Cal / 42.1g Carbs}
..................................10 km jog [not timed]

Snack (11am): Banana {71 Cal / 17.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Pumpkin & chilli soup {57 Cal / 9.0g Carbs}
Tuna & avocado on toast {383 Cal /18.5g Carbs}
Pineapple, kiwi, yoghurt, pistachios {145 Cal / 15.5g Carbs}

BG (6pm) 3.8
Dinner (6pm): Linguine, ragu of wood pigeon {419 Cal / 44.5g Carbs}
Plum, blackberries, yoghurt, hazelnuts {147 Cal / 14.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1602
Carbs 167.9g
Protein 80.0g
Fat 60.4g (Sat Fat 11.5g / Trans fats 0.2g)

Friday 20/12
FBG (5.30am) 4.0

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {286 Cal / 37.5g Carbs}
..................................8 km run [38 min 16 sec] 44 sec over PB. felt really good today, leg fully recovered

Lunch (11.30 am): Avocado toast, poached egg {294 Cal / 21.6g Carbs}
Pistachio cannoli {227 Cal / 30.9g Carbs}
[Xmas shopping, estimated]

(12.30-14.30pm) Malbec (3 glasses) {376 Cal /112g Carbs}
[drinks with a friend whilst shopping, left feeling a bit squiffy]

Dinner (6pm): Tuna steak, new potatoes, salad {599 Cal / 26.4g Carbs}
Malaga ice cream {149 Cal / 22.6g Carbs}

5 cups of coffee {2 of them decaf)

Calories 1973
Carbs 156.8g
Protein 106.0g
Fat 60.5g (Sat Fat 13.3g / Trans fats 0.3g)

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