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

FBG 6.8
Yesterdays exercise
40 minute spin bike
15 mins weights
15 mins jump rope
10 mins stretches
40 mins gardening

Food
B - Small portion of pumpkin seeds
L - 3 pork chops with salad
D - Samon with x2 Ryvita
Snacks - Red skin nuts, small portion of walnuts, olives

Drinks
Green tea, rose tea x2
Buxton sparkling water throughout the day
Cup of warm unsweetened almond milk with cinnamon and nutmeg
 
Monday 18/08
FBG (5.30 am) 3.9

Breakfast (5.30am): Porridge (almond milk), strawberries, raspberries, almonds {289 Cal / 37.8g Carbs}
..................................c.12 km run (#9) [60 min 26 sec] 3 sec over PB (****, had to stop and retie laces!)
Breakfast 2 (7.30am): Smoked mackerel, gooseberry compote {282 Cal / 10.4g Carbs}

Lunch (12pm): Chicken & fig salad {329 / 11.5g Carbs}
Mango, kiwi, yoghurt, pecans {171 Cal / 17.2g Carbs}

Dinner (6pm): Rigatoni alla Norma {435 Cal / 46.2g Carbs}
Rhubarb compote, yoghurt, hazelnuts {178 Cal / 19.4g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1726
Carbs 149.2g
Protein 103.1g
Fat 71.5g (Sat Fat 15.7g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Contour 4.8
Yesterdays food
2 pork sausages, piccolo tomatoes, button mushrooms, 2 fried eggs & hp sauce
L/heylo cheese & red onion sub, marmite pinwheel & blueberries
D/rump steak, roasted vegetables, minted baby new potatoes, haloumi
Rest day
 
Libre 4.5
Yesterdays food
B/homemade keto quiche
S/latte, collagen & Brazil nuts
L/heylo brown turkey sandwich, piccolo tomatoes, marmite pinwheel & benecol
S/pear & peanut butter
D/chicken breast stuffed with spinach & ricotta, green vegetable medley, baby minted potatoes
Exercise
Am
2 mile walk at work
Pm
3x12 bicep curls
3x12 tricep kickbacks
3x12 kettlebell rows
3x12 kettlebell strict shoulder press(2 kettlebells)
3x12 reverse rows
3x12 dumbell flys
 
Tuesday 19/08
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), strawberries, blueberries, hazelnuts {293 Cal / 40.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Breakfast 2 (9am): Mushrooms & tomatoes on toast, OJ {243 Cal / 28.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Minestrone soup, avocado toast {246 / 28.7g Carbs}
Peach, raspberries, yoghurt, pecans {145 Cal / 10.2g Carbs}

Dinner (6pm): Five spice chicken & mushrooms, plum sauce, noodles {474 Cal / 45.1g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 14.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1601
Carbs 174.6g
Protein 79.7g
Fat 57.2g (Sat Fat 8.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.6
Yesterdays food
B/keto quiche & benecol
S/latte & collagen, Brazil nuts
L/chicken breast stuffed with ricotta & spinach, rainbow salad, marmite pinwheel
S/pear & peanut butter
D/salmon fillet & steamed courgetti
Exercise
Am
2 mile walk
Pm
30 minutes yoga
 
Wednesday 20/08
FBG (5.30 am) 3.9
Rest day

Breakfast (7.30am): Scrambled eggs, tomatoes, avocado toast, OJ {417 Cal / 25.5g Carbs}

Lunch (12pm): Chicken salad {277 Cal / 14.6g Carbs}
Black & blueberries, yoghurt, pecans {161 Cal / 10.3g Carbs}

BG (6pm) 4.0
Friends visiting for a couple of days
Dinner (6pm): Burrata with tomatoes, basil & crusty bread {327 Cal / 23.8g Carbs}
Salmon Dijonnaise, new potatoes {396 Cal / 27.8g Carbs}
Figs, Greek yoghurt, walnuts {185 Cal / 18.9g Carbs}
Cotes du Rhone (2 glasses) {201 Cal / 4.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2006
Carbs 133.8g
Protein 102.2g
Fat 88.7g (Sat Fat 19.5g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday 21/08
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {305 Cal / 42.1g Carbs}
..................................c.10 km run (#8) [48 min 11 sec] about a minute over PB

Snack (11am): Sourdough toast with peanut butter & mashed banana {285 Cal / 34.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Minestrone soup {162 / 22.0g Carbs}
Peach, raspberries, yoghurt, pecans {141 Cal / 12.1g Carbs}

Dinner (6pm): Spaghetti seppia with fennel, artichoke & scallops {373 Cal / 42.7g Carbs}
Panettone bread & butter pudding {341 Cal / 44.3g Carbs}
Panettone made last xmas and leftovers frozen

5 cups of coffee {4 of them decaf)

Calories 1649
Carbs 204.4g
Protein 61.5g
Fat 58.9g (Sat Fat 13.6g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday fbg
Libre 4.3
Wednesday food
B/keto quiche & benecol
S/black coffee & collagen, 2 slices Heylo cinnamon & raisin toast & buttet
L/ham rainbow salad, mozzarella & peppers, marmite pinwheel
S/hummus & celery
D/chicken breast wrapped in bacon & mustard sauce, green vegetable medley, baby minted potatoes
Exercise
1600m pool swim
Pm
20 minutes Peleton tow
5 minutes post row stretch
 
Libre 4.6
Contour 4.7
Yesterdays food
B/keto quiche & benecol
S/protein shake with almond milk & 2 slices heylo cinnamon & raisin toast & butter
Lunch & dinner same as Wednesday
Exercise
5 minutes indoor row
3x12 barbell hip thrusters
3x12 back extensions
3x12 leg extensions
3x13 leg curls
3x13 inner abductors
3x13 outer abductors
3x12 bench press
3x12 lat pull downs
3x12 seated rows
3x8 assisted pullups
1.5 mile walk at work
 
Very impressive work out and great numbers.
 
Friday 22/08
FBG (5.30 am) 4.2

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {285 Cal / 38.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12.30pm): Tuna & avocado salad {321 / 6.5g Carbs}
Figs, Greek yoghurt, pistachios, honey {179 Cal / 27.4g Carbs}

Dinner (6pm): Moussaka / Malbec (4oz) {727 Cal / 35.4g Carbs}
Mango, kiwi, yoghurt, pecans {171 Cal / 17.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1725
Carbs 132.0g
Protein 84.7g
Fat 72.9g (Sat Fat 19.1g / Trans fats 1.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday 23/08
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Smoked mackerel, gooseberry compote {302 Cal / 8.3g Carbs}
Raspberries, yoghurt, hazelnuts {136 Cal / 11.3g Carbs}

Lunch (12pm): Scrambled eggs, avocado toast {502 / 26.8g Carbs}
Plum, blackberries, yoghurt, walnuts {160 Cal / 12.0g Carbs}

BG (6pm) 3.9
Dinner (6pm): Caponata with squid {394 Cal / 22.6g Carbs}
Figs, Greek yoghurt, pistachios, honey {196 Cal / 25.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1733
Carbs 113.4g
Protein 104.1g
Fat 89.3g (Sat Fat 18.0g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 24/08
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {312 Cal / 42.2g Carbs}
..............................c.12 km run [forgot to start timer but not very quick]

Lunch (12pm): Pumpkin & sage soup {77 / 12.4g Carbs}
Crayfish & radicchio salad {220 Cal / 8.8g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {130 Cal / 13.2g Carbs}

Dinner (6pm): Fillet steak, chips, onion rings, mushrooms, salad {754 Cal / 43.8g Carbs}
Stewed plums, ice cream , almonds {220 Cal / 25.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1755
Carbs 152.8g
Protein 103.7g
Fat 60.1g (Sat Fat 16.8g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/homemade keto quiche, benecol
S/latte, collagen & Brazil nuts
L/heylo brown roast beef sandwich, Brie, piccolo tomatoes
, blueberries & marmite pinwo
D/chicken breast wrapped in bacon & mustard sauce, baby minted new potatoes, green vegetable medley
exercise
1 mile walk before work
1 mile walk at work
Pm
Peleton
15 minutes hill climb
5 minutes post ride stretch
 
Libre 4.4
Yesterdays food
B/3 scrambled eggs with Parmesan, benecol
S/protein shake with almond milk, 2 slices Heylo cinnamon & raisin toast & butter
L/gamion steak, baby carrots, green beans & broccoli
D/heylo brown roast beef sandwich & salted peanuts
Exercise
15 mint treadmill walk
15 minutes indoor row
3x13 leg extensions
3x12 leg curls
3x12 back extensions
3x12 lat pulldowns
3x12 seated rows
3x12 back flys
3x12 hammer curls
3x8 assisted pullups
3x12 bench press
Afternoon gardening
 
Libre 4
Yesterdays food
B/2 pork sausages, 2 fried eggs, chestnut mushrooms, piccolo tomatoes & benecol
L/heylo brown cheese & red onion sandwich
D/rump steak, roasted vegetables & horseradish sauce, Lindt 70% chocolate ball
Exercise
Gardening all day
 
Monday 25/08
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, strawberries, hazelnuts {314 Cal / 40.3g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Snack (9am): Toasted sourdough, peanut butter, mashed banana {259 Cal / 33.8g Carbs}

Lunch (12.30pm): Carrot & ginger soup {77 / 12.4g Carbs}
Ham salad {251 Cal / 13.7g Carbs}
Black & blueberries, yoghurt, walnuts {147 Cal / 9.8g Carbs}

Snack (4pm): Nectarine, cashews {142 Cal / 13.5g Carbs}

Dinner (6pm): Prawn, pea & fennel risotto {447 Cal / 59.8g Carbs}
Plum & almond cake, creme fraiche {255 Cal / 33.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1934
Carbs 223.5g
Protein 78.9g
Fat 73.3g (Sat Fat 17.4g / Trans fats 0.4g)

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