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

Monday 15/8
FBG (05.30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {270 Cal / 38.2g Carbs}
.................................1 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
.................................7.5 km run home [not timed]
Breakfast 2 (8am): Avocado toast, grapefruit {210 Cal / 18.2g Carbs}

Lunch (12pm): Mushroom & fennel soup {59 Cal / 3.8g Carbs}
Chicken salad {294 Cal / 13.6g Carbs}
Nectarine, raspberries, yoghurt, pecans {139 Cal / 10.5g Carbs}

Snack (3pm): Courgette cake {147 Cal / 17.9g Carbs}
Small piece, the last of it!

Dinner (6pm): Beetroot & goats cheese loaf, fries, radicchio & walnut salad {503 Cal / 50.0g Carbs}
Apricot, strawberries, yoghurt, hazelnuts {133 Cal / 11.1g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1797
Carbs 169.7g
Protein 74.8g
Fat 80.7g (Sat Fat 15.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 4.7
Contour 4.5
Yesterdays food
B/ 2 boiled eggs, home roast ham, cheese string
S/ protein shake with unsweetened almond milk, Brazil nuts, superfood bite (after gym)
L/ tofu salad with pomegranate seeds,
S/ cheese string & 1/2 keto protein bar
D/ calm tea, alpro yogurt with collagen, dessicated coconut, blueberries, almonds, salt & vinegar peanuts
Exercise
6 sets deadlifts, starting at 12 reps, decreasing reps as more weight added
3x10 Bulgarian split squats
3x12 seated dumbell shoulder press
3x12 dumbell bench press
2x12 lat pull downs (27.5kg, 35kg)
1x2 reps at 42.5kg
1x12 reps @27.5kg
3x12 seated rows (increasing weight (20kg, 27.5kg, 35kg)
Stretch
Steps 9,205
 
FBG – 6.6

B – handful of walnuts, brazil nuts, sultana, dried apricot & FF greek yoghurt
Snack –
L – l/o cabbage & onion stirfry with a bit of chicken, tspn peanut butter & 1 prune
Snack – handful of walnuts, brazil nuts, sultana, dried apricot
D – chicken, leaves, tomato, black olives, cucumber, coleslaw, French drsg, mayo
Supper – benecol yoghurt drink

Ex – trimming both sides of 20m 1.5m tall privet hedge, 30 min 2 mile brisk walk after dinner
 
This morning's FBG: 6.0

Yesteday's food:
B:Huel Black vanilla flavour + protein powder + almond flavouring + peanut butter
L: Tuna salad: 1 tin of no drain tuna steak in rapeseed oil, with: garlic, finely chopped broccoli, rocket leaves, red salad onions, sweetcorn, fresh red chillies, tahini,, salt, cumin, pepper and lemon juice, pomegranate seeds.
Afternoon Snack: none
D: Huel Black chocolate flavour + protein powder + orange flavouring + cocoa nibs


Yesterday's Activity:
Steps: ~10000

Lunchtime walk around park

Workout:
Rest day
 
Great FBG on a rest day
I’m on my second tub of pomegranate seeds since Friday, you’ve got me hooked on them
 
Loving the inventive use of courgettes! My dad used to keep an allotment, we'd have gluts of various veggies throughout the seasons. It all got eaten!
 
DEBBIESCOTT said:
Great FBG on a rest day
I’m on my second tub of pomegranate seeds since Friday, you’ve got me hooked on them
Click to expand...
Thanks Debbie
I'm hoping they'll come back down to their pre-statin mid 5s again .. but I can live with things as they are too if needs must. Let's see how it goes.
Enjoy your day mate.
I've got the kiddo for the week so we're off out for luncheon today
 
DEBBIESCOTT said:
Great FBG on a rest day
I’m on my second tub of pomegranate seeds since Friday, you’ve got me hooked on them
Click to expand...
When I was a kid my dad would give me half a pomegranate and a pin to eat it with. It kept me quiet for hours.
 
Tuesday 16/8
FBG (05.30) 4.4

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.4g Carbs}
.................................1 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
.................................7.5 km run home [not timed]

Lunch (12pm): Tomato & lentil soup {106 Cal / 15.7g Carbs}
Tuna & avocado salad {290 Cal / 7.6g Carbs}
Nectarine, cherries, yoghurt, pecans {147 Cal / 12.6g Carbs}

Dinner (6pm): Turban squash, fennel & pea risotto {416 Cal / 52.4g Carbs}
Kiwi, strawberries, yoghurt, hazelnuts {135 Cal / 14.0g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1407
Carbs 147.1g
Protein 67.7g
Fat 52.3g (Sat Fat 9.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG – 5.9

B – 2egg cheese omelette stuffed with spinach
Snack – walnuts & ff greek yoghurt
L – tahinimasalata (yummy), with cucumber sticks
Snack – brazil nuts
D – homemade chicken liver pate, mozzarella, leaves, black olives, tomato, coleslaw, 5 blinis, & benecol yoghurt drink
Supper – yikes BG was 10.3 90 mins after dinner – blinis are clearly not tolerated ! so did some exercise (see below) – 2 small red wine

Ex – 2 mile 30 min lunchtime walk, After dinner, stair climbing 10x 2flights (260 steps) then 30 mins bodyweight exercises (situps, press-ups, airsquats)
 
Great workout!
 
FBG
Libre 5.8
Contour 5.8
B/ spinach frittata
S/ immune support tea with collagen, 1/2 keto protein bar, cathedral city miniature
L/ tofu salad with quinoa, walnuts & pomegranate seeds
D/ garlic chicken, roasted broccoli, salt & vinegar peanuts
S/ warm roast chicken, warm homemade low carb banana & walnut bread with butter
Exercis
Peleton
60 minutes power zone ride
5 minutes post ride stretch
Steps 11,162
 
This morning's FBG: 5.6

Yesteday's food:
B:Skipped
L: Lunch at Turkish restaurant: Mixed grill, salad, Bulgar wheat
Afternoon Snack: Berries, Greek Yoghurt, PB
D: Huel Black chocolate flavour + protein powder + almond flavouring + PB + cocoa nibs

Yesterday's Activity:
Steps: ~14000
5 miles walking

Workout:
4 times around the circuit below
  • 25 KB swings 16 kg KB (13 L + 13 R)
  • 50 press ups
  • 20 bent over rows 16 kg KB (13 L + 13 R)
  • 50 surfer squats (25L + 25 R)
 
Great FBG - those calisthenics really worked well for you
 
FBGs so consistent now mate. That's really amazing. Hard work and discipline. Motivational, so glad you keep posting!
 
Wednesdays food
B/ 2 boiled eggs, roast chicken, d/g & benecol drinking yogurt
S/ protein shake with unsweetened almond milk, Brazil nuts, superfood bite
L/ tofu salad with quinoa, walnuts & pomegranate seeds
D/ garlic chicken, roasted broccoli, banana & walnut bread & butter
S/ casien with unsweetened almond milk, 2 cheese strings
Exercise
Gym
Warm up
3x12 dumbell seated shoulder press
3x12 dumbell bench press
5x1 hang power clean & 2 presses, increasing weight each set
4x10 assisted pull-ups, making it harder each set
3x10 body weight squats, low & slow
4 set back extension on ghd
Set 1 30 seconds
Set 2 60 seconds
Set 3 90 seconds
Set 4 60 seconds with 5kg medicine ball
Stretch
Treadmill
5 min warm up walk
5 sets intervals each set 6 minutes
2x30 seconds on 30 seconds off flat
2x30 seconds on 30 seconds off incline 2
2x30 seconds on 30 seconds off incline 4
5 minutes cool down walk
Stretch
Steps 14,969
 
Wednesday 17/8
FBG (05.30) Not measured today

...............................5 km walk
Breakfast (7.30 am): Scrambled eggs, mushrooms, avocado toast,
juice from one orange {495 Cal / 22.8g Carbs}

Visiting museum today, lots of walking (mostly outside), values estimated
Lunch (12pm): Hot chicken sandwich {405 Cal / 25.4g Carbs}
Raspberry cake {221 Cal / 23.0g Carbs}

Snack (2pm): Ice cream {83 Cal / 9.2g Carbs}

BG (6pm) 3.9, high carb food earlier, but a LOT of walking
Dinner (6pm): Mushroom & fennel soup {59 Cal / 3.8g Carbs}
Green bean, fig a summer squash salad {201 Cal / 20.6g Carbs}
White peach, raspberries, yoghurt, hazelnuts {136 Cal / 11.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1642
Carbs 122.7g
Protein 96.2g
Fat 75.4g (Sat Fat 17.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
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