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

FBG
Libre 5.6
Finetest lite 5.5
B/ cold roast chicken, avocado, 2 poached eggs, benecol drinking yogurt
L/ alpro yogurt with collagen, raspberries, sunflower seeds & Brazil nuts
D/ garlic chicken with salad (including chia seeds, walnuts & grated d/g)
45 minutes power zone ride
5 minutes post ride stretch
5 minutes advanced core
1 mile walk
Steps 9,852
 
AGC_68 said:
This morning's FBG: 5.7

Yesteday's food:
B: Huel Black vanilla + protein powder + cocoa powder + cocoa nibs
L: Tuna salad
AL: Choc protein pudding
D: Huel Black vanilla + protein powder + cocoa powder + PB + cinnamon
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~15000

Lunchtime walk to supermarket & health food store and back, loving the good weather .. different supermarket and much less shopping. I like not to buy everything in one go as it gives me a good reason to go on a longish walk every day. Different supermarket today, different walk through the park. More hills. Same audiobook.

Workout:
4 times around the following circuit, no rest during a circuit, minimal rest between circuits:
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 50 push ups
  • 13 bent over rows L + 13 bent over rows R (16 kg kettlebell)
  • 50 bodyweight squats
Another lovely day out there.
Click to expand...
Great FBG, take it you’ve got a week of work, lucky you, hope you’re enjoying your time off
200 push-ups you’re mad
 
FBG – 6.7

B – walnuts & FF greekyoghurt
Snack –
L – ham, chilli beans, cauliflower bread
Snack – cauliflower bread & mayo
D – fishsticks, leaves, black olives, tomatoes, edamame beans, red pepper, French drsg, mayo – benecol yoghurt drink
Supper – 2 slices of cheese and a teaspoon of peanut butter

Ex – 7.5 miles hilly MTB ride (45 mins) after lunch, 30 min 2 mile walk after dinner
 
DEBBIESCOTT said:
Great FBG, take it you’ve got a week off work, lucky you, hope you’re enjoying your time off
200 push-ups you’re mad
Click to expand...
Thank you, yes loving the time off. Daughter is with her mum all week this week so I've got lots of time to myself. Reading, walking, working out and the usual looking after my dear old mumski. Front and back gardens are in great shape too (not a euphemism! :stop: :joyful:) . Have next week off too and will have my daughter for the whole week, so we'll get out and about and have some fun. Make hay while the sun shines. Winter is coming as the GoT fans like to say.

Your FBGs are looking great.
Also, you are still giving me Peleton envy!
 
AGC_68 said:
Thank you, yes loving the time off. Daughter is with her mum all week this week so I've got lots of time to myself. Reading, walking, working out and the usual looking after my dear old mumski. Front and back gardens are in great shape too (not a euphemism! :stop: :joyful:) . Have next week off too and will have my daughter for the whole week, so we'll get out and about and have some fun. Make hay while the sun shines. Winter is coming as the GoT fans like to say.

Your FBGs are looking great.
Also, you are still giving me Peleton envy!
Click to expand...
Course, just started an 8 week boost your power zones challenge
 
Wednesday 10/8
FBG (05.30) 4.0
Staying with family for a few days, I will eat what I am given. Estimated values.

Breakfast (8.30 am): Porridge (almond milk), plum, strawberries, walnuts {270 Cal / 37.5g Carbs}

Lunch (12pm): Chicken salad {321 Cal / 14.5g Carbs}
Peach, strawberries, yoghurt {71 Cal / 9.1g Carbs}

At a cafe when out for a walk
Lemon drizzle cake {233 Cal / 23.7g Carbs}

Dinner (6pm): Sausages, mashed potatoes, carrots, green beans, peas {562 Cal / 41.1g Carbs}
Pineapple (flambed in rum), ice cream {176 Cal / 27.8g Carbs}

5 cups of coffee (3 of them decaf)
While away most coffee will be instant with milk instead of brewed & black.

Calories 1749
Carbs 167.5g
Protein 120.0g
Fat 66.3g (Sat Fat 22.2g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.9
Contour 4.9
B/ cold roast chicken, 2 boiled eggs, benecol drinking yogurt (6.30 before gym)
S/ protein shake with unsweetened almond milk (after gym)
L/ alpro yogurt, raspberries, sunflower seeds, Brazil nuts, mini cathedral city
S/ homemade crustless quiche
D/ garlic chicken & roasted broccoli, calm tea
Gym
3x12 dumbell seated press
5x10 dumbell bench press
5x1 barbell hang power clean & 2 Presses (increasing weight each set)
5x10 assisted pull-ups
3x10 push-ups
Long stretch
Steps 11,427
Trainer said to eat 3 meals & 2 snacks, tried it yesterday, b/s didn’t go higher than 6’s all day, just need to repeat it every day, if only
 
FBG – 5.8

B – 2 egg omelette with mushrooms & cheese
Snack – 4 brazil nuts
L – cauliflower bread and coleslaw
Snack – walnuts and FF greek yoghurt – oops I ate a small v.chocolatey biscuit
D – trout, cheese sauce, steamed broccoli – benecol yoghurt drink
Supper – 2x red wine

Ex – busy day so only 30 min 2 mile walk after dinner
 
This morning's FBG: 5.8

Yesteday's food:
B: Huel Black vanilla + protein powder + cocoa powder + cocoa nibs
L: Tuna salad
AL: Choc protein pudding
D: Huel Black vanilla + protein powder + cocoa powder + PB + cinnamon
AD: Berries, yoghurt and PB

Yesterday's Activity:
Steps: ~15000

Lunchtime walk - 3 laps of the park
Workout:
Rest day, just some stretching.
 
Thursday 11/8
FBG (05.30) Not measured today
Staying with family for a few days, I will eat what I am given. Estimated values.

Snack (6am): Banana {72 Cal / 16.4g Carbs}
.................................12 km run home [not timed]
Breakfast (8.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.2g Carbs}

Lunch (12pm): On the way home, visiting friends. Estimated values.
Pea & ham soup, garlic bread {195 Cal / 28.1g Carbs}
Vegetable quiche, avocado salad {239 Cal / 6.4g Carbs}

Back home, any issues are now my own fault
BG (6pm) 4.2
Dinner (6pm): Caponata with squid {338 Cal / 23.7g Carbs}
Eggplant, courgette, tomatoes & chilli from the allotment
Cherries, chocolate mousse, hazelnuts {126 Cal / 13.1g Carbs}

5 cups of coffee (2 of them decaf)
Great to get a good coffee when we got home.

Calories 1309
Carbs 131.9g
Protein 55.9g
Fat 55.4g (Sat Fat 13.6g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
New libre 5.6
Contour 4.9
B/ cheese frittata, back bacon, benecol drinking yogurt
S/ vitality tea with collagen, 1/2 keto protein bar
L/ home roast chicken, celery & peanut butter
D/ salmon salad with walnuts & pomegranate seeds
S/ casien with unsweetened almond milk, salt & vinegar peanuts
Rest day
10,945 steps
RRR 50
 
FBG – 6.5

B – fasted
Snack –
L – 2 broccoli florets with mayo, 2x ryvita & cottage cheese, teaspoon peanut butter
Snack – blueberries & walnuts with FF greek yoghurt, 4 brazil nuts
D – feta cheese salad, leaves, bacon strips, black olives, cucumber, tomato, edamame beans, French drsg, mayo – benecol yoghurt drink
Supper – 1x ryvita & cheese & mayo

Ex – 20 minute walk instead of breakfast, 45 mins strength & Conditioning am, 35 min 2 mile walk after dinner
 
This morning's FBG: 6.0

Yesteday's food:
B: skipped
L: 3 eggs, scrambled together with: garlic, finely chopped broccoli, sweetcorn, fresh red chillies, salt pepper and extra mature cheddar
Afternoon Snack: Choc protein pudding
D: Huel Black chocolate + protein powder + almond flavouring + cocoa nibs
AD: Berries, yoghurt and PB

Yesterday's Activity:
Steps: ~5000

Lunchtime walk - too hot
Workout:
4 times around each mini circuit below, no rest during a circuit, minimal rest between circuits:

Circuit 1
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 25 push ups
Circuit 2
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 25 alternating reverse lunges
Circuit 3
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 15 shoulder press L + 15 shoulder press R (16 kg kettlebell)
 
AGC_68 said:
This morning's FBG: 6.0

Yesteday's food:
B: skipped
L: 3 eggs, scrambled together with: garlic, finely chopped broccoli, sweetcorn, fresh red chillies, salt pepper and extra mature cheddar
Afternoon Snack: Choc protein pudding
D: Huel Black chocolate + protein powder + almond flavouring + cocoa nibs
AD: Berries, yoghurt and PB

Yesterday's Activity:
Steps: ~5000

Lunchtime walk - too hot
Workout:
4 times around each mini circuit below, no rest during a circuit, minimal rest between circuits:

Circuit 1
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 25 push ups
Circuit 2
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 25 alternating reverse lunges
Circuit 3
  • 13 swings L + 13 swings R (16 kg kettlebell)
  • 15 shoulder press L + 15 shoulder press R (16 kg kettlebell)
Click to expand...
FBG still looking good, great kettlebell workout, have those results come through yet?
Enjoy the sunshine, not at all jealous sat in a hot office
 
DEBBIESCOTT said:
FBG still looking good, great kettlebell workout, have those results come through yet?
Enjoy the sunshine, not at all jealous sat in a hot office
Click to expand...
Picking them up today! :)
Apparently they came back the same day as the blood was taken .. but no text to tell me as was promised LOL ..
 
FBG
Libre 4.9
Contour 5.1
Yesterdays food
B/ cheese frittata, benecol drinking yogurt
S/mini cathedral city, 1/2 keto protein bar
L/ alpro yogurt with collagen, raspberries, sunflower seeds & Brazil nuts
S/ fresh coconut
D/ calm tea, salmon salad with walnuts & pomegranate seeds
Exercise
Peleton
45 minutes power zone ride
5 minutes post ride stretch
10 minutes advanced core
Steps 10,014
 
This morning's FBG: 5.9

Yesteday's food:
B: Huel Black vanilla + protein powder + almond flavouring + cocoa nibs
L: 3 eggs, scrambled together with: garlic, finely chopped broccoli, sweetcorn, fresh red chillies, salt pepper and extra mature cheddar
Afternoon Snack: Choc protein pudding
D: Huel Black chocolate + protein powder + almond flavouring + cocoa nibs
Evening Snack: Berries, pomegranate seeds with Greek yoghurt

Yesterday's Activity:
Steps: ~13000
Lunchtime walk - 4 miles

Workout:
4 times around each mini circuit below, no rest during a circuit, minimal rest between circuits:

Circuit 1
  • 10 double handed swings (32 kg kettlebell)
  • 25 push ups (hands on kettlebell)
Circuit 2
  • 10 double handed swings (32 kg kettlebell)
  • 25 deadlifts (32 kg kettlebell)
Circuit 3
  • 10 double handed swings (32 kg kettlebell)
  • 15 double handed shoulder press (32 kg kettlebell)
Used to be comfortable doing single handed swings with a 32kg bell, but feels too risky now with the weight I've lost. Still, that was a tough workout! And I'm better off at a lower body weight!
 
DEBBIESCOTT said:
Hope you got your results yesterday & they were what you wanted them to be
Enjoy your weekend
Click to expand...
Got them, Lipid panel is pretty good, compared to what it used to be. Total cholesterol is higher than recommended range but not by much, HDL is high but in a good range, and LDL is in good range, Trigs are in good range. I'm going to give the new statins a miss, I know they still reduce risk, but my body doesn't get rid of them fast enough and they accumulate causing problems. I don't fancy the side effects. Even though they probably do provide some benefit in terms of plaque stabilisation.

A1C went up a little, still OK but just entering the borderline zone, so will focus on keeping than down. Going on and off statins really messes with the blood sugar levels.

My blood pressure is textbook. Brachial Ankle Index is excellent which is an indicator of lack of peripheral vascular disease. No knowing for certain of course if that means you've no arterial plaque issues elsewhere but it is an indicator that you risk is low. Perhaps a benefit of higher HDL due to a lifetime habit of keeping fit and strong.

I have another test as part of the annual diabetes check up in January, so I'll see how things look then and make a decision based on that.
 
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