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

Thursday 13/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {309 Cal / 40.1g Carbs}
........................c.12km run (#11) {58 min 18 sec} New PB
Breakfast 2 (8am): Mackerel in tomato sauce on toast/ Tangerine {304 Cal / 22.8g Carbs}

Lunch (12pm): Scotch broth, garlic croutons {174 Cal / 25.6g Carbs}
Persimmon, kiwi, yoghurt, pistachios {161 Cal / 19.2g Carbs}

BG (6pm) 3.8
Dinner (6pm): Sausages, mashed potato, peas, quince jelly {605 Cal / 56.4g Carbs}
Peach, raspberries, yoghurt, hazelnuts {139 Cal / 11.7g Carbs}

Friend dropped in with wine, we did some QC with Xmas cake (spare mixture)
Rioja (2 glasses) / Fruit cake & cheese {423 Cal / 36.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2157
Carbs 219.0g
Protein 91.2g
Fat 76.3g (Sat Fat 20.6g / Trans fats 0.3g)

Friday 14/11
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {293 Cal / 39.5g Carbs}
........................c.8km run (#12) {39 min 26 sec} c. 2 minutes over PB
Breakfast 2 (8am): Toasted brown sourdough with garlic mushrooms, OJ {279 Cal / 36.7g Carbs}

Lunch (12pm): Pumpkin & sage soup {54 Cal / 7.5g Carbs}
Lemon chicken & avocado salad {309 Cal / 6.5g Carbs}
Cherries, blueberries, yoghurt, pecans {178 Cal / 17.1g Carbs}

Dinner (6pm): Squash, prawn & cashew rendang, jasmine rice {525 Cal / 59.3g Carbs}
Apple panettone pudding, crème fraiche {301 Cal / 38.8g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1703
Carbs 175.4g
Protein 78.7g
Fat 70.6g (Sat Fat 16.6g / Trans fats 0.3g)

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

Friday fbg
Libre 4.7
Yesterdays food
B/3 scrambled eggs with Parmesan, Greek yogurt, blueberries, benecol
S/protein shake with almond milk, slice cinnamon & raisin toast & butter
S/latte, collagen, pecans
L/heylo cheese toastie, tangerine
S/celery & peanut butter
D/pork sausages, broccoli, cauliflower,, baby carrots & bisto
Exercise
10 minutes rock row warm up row
3x12 barbell hip thrusters
3x12 leg press
3x12 sissy squats
3x12 leg extensions
3x12 leg curls
3x12 inner abductors
3x12 outer abductors
3x12 barbell bench press
3x12 lat pulldowns
3x12 seated rows
2mile walk

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

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {317 Cal / 40.8g Carbs}
........................c.12km run (#11) {58 min 01 sec} New PB
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {332 Cal / 30.5g Carbs}

Lunch (12pm): Scotch broth, garlic croutons {279 Cal / 26.8g Carbs}
Strawberries, raspberries, yoghurt, pecans {141 Cal / 12.1g Carbs}

Dinner (6pm): Tagliatelle carbonara {582 Cal / 53.9g Carbs}
Pear, blueberries, yoghurt, hazelnuts {156 Cal / 17.0g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1849
Carbs 187.7g
Protein 68.1g
Fat 86.0g (Sat Fat 21.3g / Trans fats 1.1g)

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

Saty
Libre 4.4
Yesterdays food
B/3 scrambled eggs with Parmesan, Greek yogurt, blueberries , benecol
S/latte, collagen, Brazil nuts
L/heylo seeded ham, cheese & tomato roll, tangerine
D/chicken fajitas
Exercise
1775m swim
2 mile walk

FBG
Libre 5.2
Yesterdays food
B/greek yogurt with blueberries, slice Heylo toast & peanut butter
S/eggs, bacon, mushrooms, tomato, sausage, hp sauce, slice wholemeal toast & butter (breakfast out after gym)
L/skipped
D/rump steak, roasted vegetables, chestnut mushrooms, horseradish, Lindt 70% ball
Ecercise
10 minutes warm up row
3x12 sissy squats
3x13 back extensions
3x12 barbell deadlifts
3x30 seconds (each side) Copenhagen side planks
3x12 bench press
3x12 bicep curls
3x12 tricep kickbacks
3x12 seated rows
3x13 lat pulldowns
10 minutes treadmill walk

Sunday 16/11
FBG (5.30 am) 4.0

Snack (6am): Banana {72 Cal / 17.5g Carbs}
...........................8 km walk
Breakfast (8.30am): Bacon, scrambled egg, mushrooms, baked beans, OJ {429 Cal / 23.0g Carbs}
Sourdough toast, bullace jam {93 Cal / 17.9g Carbs}

Lunch (12pm): Scotch broth, garlic croutons {235 Cal / 27.9g Carbs}
Plum, blueberries, yoghurt, walnuts {149 Cal / 13.0g Carbs}

BG (6pm) 3.9
Dinner (6pm): Roast chicken, roast potatoes & parsnips, carrots, peas,
rowan jelly, Merlot (5oz) {537 Cal / 47.3g Carbs}
Rhubarb crumble, creme fraiche {290 Cal / 30.4g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1847
Carbs 181.5g
Protein 88.9g
Fat 65.1g (Sat Fat 15.5g / Trans fats 0.5g)

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

Monday 17/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), rhubarb compote, pecans {326 Cal / 44.5g Carbs}
........................c.12km run (#11) {57 min 46 sec} New PB

Lunch (12pm): Minestrone soup, toast {174 Cal / 24.7g Carbs}
Peach, raspberries, yoghurt, hazelnuts {135 Cal / 10.9g Carbs}

Snack (3pm): Fruitcake, Wensleydale cheese {275 Cal / 28.2g Carbs}

Dinner (6pm): Salmon fillet, new potatoes, green beans, asparagus {463 Cal / 35.0g Carbs}
Pear, blueberries, yoghurt, walnuts {168 Cal / 16.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1584
Carbs 166.0g
Protein 79.4g
Fat 59.2g (Sat Fat 13.9g / Trans fats 0.5g)

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

Monday
FBG 4.7
Sundays food
B/eggs bacon mushrooms tomatoes hp sauce benecol
S/latte collagen, pecans
Late lunch/roast pork too much crackling stuffing roast potatoes broccoli carrots leeks bisto
S/cheddar & seed crackets
Exercise
3 mile walk

Fbg
Libre 4.4
Contour 4.6
Yesterdays food
B/homemade keto quiche Greek yogurt blueberries walnuts benecol
S/latte collagen pecans
L/heylo brown cheese & ham sandwich tangerine
D/roast pork & vegetables (leftovers)
Exercise
3 mile walk

Tuesday 18/11
FBG (5.30 am) 4.4

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts {316 Cal / 41.8g Carbs}
........................c.8km run (#12) {39 min 04 sec}

Snack (10.30am): Toasted sourdough, peanut butter, mashed banana {319 Cal / 36.8g Carbs}
.........................c.12 km jog

Lunch (12pm): Minestrone soup {135 Cal / 15.9g Carbs}
Tuna & avocado salad {294 Cal / 6.6g Carbs}
Peach, strawberries, yoghurt, hazelnuts {138 Cal / 12.3g Carbs}

Snack (3pm): Malt loaf {91 Cal / 19.0g Carbs}

Dinner (6pm): Tagliatelle al a caponata {427 Cal / 55.2g Carbs}
Mango, kiwi, persimmon, yoghurt, pistachios {164 Cal / 20.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1926
Carbs 215.0g
Protein 90.8g
Fat 70.1g (Sat Fat 11.7g / Trans fats 0.1g)

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

Libre 4.8
Yesterdays food
B/homemade keto quiche, Greek yogurt with blueberries & walnuts, benecol
S/latte, collagen & Brazil nuts
L/heylo artisan seeded roll with ham & cheese, tangerine
D/chicken breast & roasted vegetables with haloumi
Exercise
2mile walk at work
Peleton
45 minutes endurance ride endurance ride
10 minutes post ride stretch

Wednesday 19/11
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Scrambled eggs, bacon, mushrooms, baked beans, toast, OJ {537 Cal / 39.4g Carbs}

Lunch (12pm): Pumpkin & sage soup {44 Cal / 6.1g Carbs}
Chicken tikka, pickles, salad {265 Cal / 13.9g Carbs}
Figs, yoghurt, walnuts, honey {175 Cal / 22.3g Carbs}

BG (6pm) 4.1
Dinner (6pm): Risotto with crab, scallops & artichoke {411 Cal / 56.1g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {133 Cal / 10.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1607
Carbs 154.9g
Protein 94.7g
Fat 59.7g (Sat Fat 12.5g / Trans fats 0.2g)

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

Thursday 20/11
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {311 Cal / 40.6g Carbs}
........................c.8km run (#12) {40 min 11 sec} Running in a blizzard
Breakfast 2 (7am): Mackerel (in tomato sauce) {196 Cal / 2.1g Carbs}

Snack (10.30am): Oatmeal & raisin cookie, OJ {159 Cal / 27.8g Carbs}
.........................c.12 km jog - Really nice running on fresh snow

Lunch (12.30pm): Minestrone soup {111 Cal / 13.2g Carbs}
Tuna & avocado on toast {371 Cal / 23.2g Carbs}
Peach, raspberries, yoghurt, pecans {144 Cal / 10.4g Carbs}

Dinner (6pm): Chicken & mushroom pie, celeriac mash, carrots, peas {561 Cal / 56.4g Carbs}
Figs, Greek yoghurt, pistachios {182 Cal / 17.8g Carbs}

5 cups of coffee {3 of them decaf)

Calories 2077
Carbs 198.8g
Protein 105.2g
Fat 85.3g (Sat Fat 19.2g / Trans fats 0.3g)

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

Fbg
Thursday
Libre 4.7
Wednesday food
B/keto quiche, Benecol, Greek yogurt, blueberries, walnuts, benecol
S/latte, collagen, pecans
L/heylo ham & cheese toastie, tangerine
D/chicken breast & green vegetable medley, bisto
Exercise
2,000m swim

Friday fbg
Libre 4.8
B/homemade seed porridge, blueberries & walnuts, benecol
S/latte, collagen, Brazil nuts
L/ham & tomato sandwich, tangerine
D/chicken tikka Marsala & cauliflower rice
Exercise
10 minutes indoor row
3x12 barbell hip thrusters
3x12 hack squats
3x12 back extensions
3x12 leg extensions
3x12 leg curls
3x12 inner abductors
3x12 outer abductors
3x12 barbell bench press
3x12 lat pull downs
3x13 seated rows

Libre 4.8
Contour 4.7
Yesterdays food
B/keto quiche, green vegetable medley, Parmesan, benecol
S/latte, collagen, Brazil nuts
L/heylo cheese toastie, tangerine
D/2 pork sausages, roasted vegetables & haloumi
Exercise
2 mile walk with a double buggy

Friday 21/11
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), fig, blueberries, walnuts {293 Cal / 39.0g Carbs}

Lunch (12pm): Minestrone soup, avocado toast {359 Cal / 35.6g Carbs}
Peach, raspberries, yoghurt, pecans {145 Cal / 10.3g Carbs}

Dinner (6pm): Friend staying for the night
Duck breast, dauphinoise potatoes, asparagus, green beans/ Merlot (3 glasses) {827 Cal / 34.7g Carbs}
Chocolate panna cotta, cherries, hazelnut brittle {259 Cal / 28.7g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1925
Carbs 155.0g
Protein 78.5g
Fat 66.7g (Sat Fat 18.6g / Trans fats 0.4g)

Saturday 22/11
FBG (5.30 am) 4.1
Rest day

Breakfast (8am): Sausage, bacon, scrambled eggs, mushrooms,
tomatoes, baked beans, HP sauce, toast {539 Cal / 31.4g Carbs}

Lunch (12pm): Pumpkin & sage soup, garlic & chilli croutons {184 Cal / 25.7g Carbs}
Black & blueberries, yoghurt, walnuts {161 Cal / 11.1g Carbs}

BG (6pm) 4.0
Dinner (6pm): Chicken & mushroom pie [leftovers], fries, peas {707 Cal / 62.3g Carbs}
Mango, kiwi, persimmon, yoghurt, pistachios {154 Cal / 21.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1787
Carbs 158.4g
Protein 77.2g
Fat 85.4g (Sat Fat 24.2g / Trans fats 0.4g)

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

Libre 4.4
Yesterdays food
B/keto quiche, green vegetable medley Parmesan benecol
S/protein shake with almond milk 2 slices cinnamon & raisin toast & butte
S/homemade butternut squash chilli & coconut soup cheddar & red onion sub
D/blueberries & walnuts
Exercise
10 minutes treadmill walk
3x13 barbell hip thrusters
3x12 hack squats
3x13 leg press
3x12 leg extensions
3x12 leg curls
5 minutes quad stretch
3x12 barbell bench press
3x12 bench flys
3x12 lat pull downs
3x12 seated rows
3x12 single arm rows (each side)
3x12 strict barbell shoulder press
3x12 standing lateral raises

Pm
30 minutes treadmill run/walk

Sunday 23/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {321 Cal / 41.7g Carbs}
........................c.15km run (#18) {77 min 49 sec} New PB
Breakfast 2 (8am): Smoked mackerel, rhubarb compote {338 Cal / 9.4g Carbs}

Lunch (12pm): Curried parsnip soup, avocado toast {230 Cal / 26.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {156 Cal / 10.9g Carbs}

Dinner (6pm): Venison meatballs, papardelle al a ragu {566 Cal / 48.6g Carbs}
Apple & blueberry crumble, custard {258 Cal / 30.5g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1911
Carbs 173.5g
Protein 109.7g
Fat 79.7g (Sat Fat 20.1g / Trans fats 0.6g)

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