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

[DEBBIESCOTT]

This morning's FBG: 5.8

Yesterday's food:
B: Nectarines, raspberries, blueberries, fat free Greek yoghurt + PB
L: Chicken curry, garlic black lentils, slice of cheesecake (small one!!)
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~5,000

Workout:

4 x around circuit below

• 10 burpees
• 25 press ups
• 10 burpees
• 25 inverted body rows
• 10 burpees
• 26 alternating reverse lunges
• 10 burpees
• 20 hanging crunches

160 burpees, wow, well done, hope the cheesecake was worth it

 

[DEBBIESCOTT]

FBG
Libre 4.9
Contour 4.8
Yesterdays food
B/ cold roast chicken, cheddar, 1/2 red grapefruit, Benecol drinking yogurt
S/ protein shake with unsweetened almond milk, Brazil nuts, superfood bite
L/ chicken salad
D/ homemade crustless quiche, pork steak, Lincolnshire sausage
Exercise
Pt-leg day
Warm up
4x12 deadlifts
1x10 Bulgarian split squats (each side)
3x10 single leg bench squats (each side)
3x10 1 leg side squats (stood on bench, each side)
3x10 bench step ups with knee raise (each side)
3x10 single leg rdl with hold (each leg)
5x10 jumping lunges (emon)
5 minutes cool down on treadmill
Might have been more & mind has blocked them out
Peleton
30 minutes yoga

 

[AGC_68]

This morning's FBG: 5.7

Yesterday's food:
B: Nectarine, fig, raspberries, blueberries, fat free Greek yoghurt + PB
L: Huel Black chocolate flavour + protein powder + almond oil + cocoa nibs
Snack: Choc protein pudding
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Fig, peach, raspberries, blueberries, yoghurt, peanut butter

Yesterday's Activity:
Steps: ~5,000

Workout:

4 x around circuit below

• 10 x press up to renegade rows (pair of 15 kg dumbbells)
• 26 x bent over row (13 L, 13 R, 20kg kettlebell)
• 10 x shoulder press (pair of 15 kg dumbbells)
• 10 x biceps curls (pair of 15 kg dumbbells)
• 20 x alternating reverse lunges (20 kg kettlebell)

 

[AGC_68]

FBG
Libre 4.9
Contour 4.8
Yesterdays food
B/ cold roast chicken, cheddar, 1/2 red grapefruit, Benecol drinking yogurt
S/ protein shake with unsweetened almond milk, Brazil nuts, superfood bite
L/ chicken salad
D/ homemade crustless quiche, pork steak, Lincolnshire sausage
Exercise
Pt-leg day
Warm up
4x12 deadlifts
1x10 Bulgarian split squats (each side)
3x10 single leg bench squats (each side)
3x10 1 leg side squats (stood on bench, each side)
3x10 bench step ups with knee raise (each side)
3x10 single leg rdl with hold (each leg)
5x10 jumping lunges (emon)
5 minutes cool down on treadmill
Might have been more & mind has blocked them out
Peleton
30 minutes yoga

Wow! Great leg day! Finishing with jumping lunges after all that! And a Peleton ride! Fantastic!

 

[DEBBIESCOTT]

Wow! Great leg day! Finishing with jumping lunges after all that! And a Peleton ride! Fantastic!

Doesn’t feel fantastic today

 

[AGC_68]

Doesn’t feel fantastic today

That is a hell of a lot of leg work, esp with the Peleton on top of it all too

 

[midnightrider2]

Monday 5/9
FBG (05.30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {269 Cal / 38.1g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................5 km jog home [not timed]
Took it very gently,
Breakfast 2 (8am): Avocado toast. half a grapefruit {188 Cal / 18,5g Carbs}

Lunch (12pm): Summer squash, pea & pesto soup {77 Cal / 12.9g Carbs}
Green bean & fig salad {223 Cal / 24.6g Carbs}
Panettone pudding [leftovers], yoghurt {210 Cal / 30.5g Carbs}

Dinner (6pm): Linguine with squid, fennel & chilli {437 Cal / 48.3g Carbs}
Nectarine, strawberries, yoghurt, pecans {129 Cal / 10.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1576
Carbs 190.2g
Protein 54.0g
Fat 56.9g (Sat Fat 12.5g / Trans fats 0.4g)

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

 

[AGC_68]

Monday 5/9
FBG (05.30) 4.3

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {269 Cal / 38.1g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................5 km jog home [not timed]
Took it very gently,
Breakfast 2 (8am): Avocado toast. half a grapefruit {188 Cal / 18,5g Carbs}

Lunch (12pm): Summer squash, pea & pesto soup {77 Cal / 12.9g Carbs}
Green bean & fig salad {223 Cal / 24.6g Carbs}
Panettone pudding [leftovers], yoghurt {210 Cal / 30.5g Carbs}

Dinner (6pm): Linguine with squid, fennel & chilli {437 Cal / 48.3g Carbs}
Nectarine, strawberries, yoghurt, pecans {129 Cal / 10.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1576
Carbs 190.2g
Protein 54.0g
Fat 56.9g (Sat Fat 12.5g / Trans fats 0.4g)

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

Good feeling when an injury stands up to training session eh? I hope it gets back to 100% nice and quickly mate

 

[midnightrider2]

Tuesday 6/9
FBG (05.30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {275 Cal / 38.0g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................5 km jog home [not timed]

Snack (11am): Banana {69 Cal / 15.6g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................5 km jog home [not timed]
No reaction from yesterdays exercise, so another gentle day but pushing a little harder.
Rest day tomorrow, if no reaction I will get back to normal on Thursday.
My foot is turning from purple to yellow from ankle to toes, but swelling and pain are almost completely gone.

Lunch (12pm): Tomato & lentil soup, toast {251 Cal / 28.9g Carbs}
Peach, raspberries, yoghurt, hazelnuts {132 Cal / 12.7g Carbs}

Dinner (6pm): Beetroot & feta loaf, celeriac dauphinoise, green beans, peas {588 Cal / 49.8g Carbs}
Cherries, chocolate & coconut mousse, pistachios {234 Cal / 19.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1592
Carbs 171.0g
Protein 52.7g
Fat 69.3g (Sat Fat 23.5g / Trans fats 0.4g)

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

 

[DEBBIESCOTT]

FBG
Libre 5.1
Contour 4.9
Yesterdays food
B/ 2 poached eggs, cold roast chicken, avocado, benecol
S/ ginger & lemon tea with collagen
L/ celery & peanut butter, homemade crustless quiche
S/ 1/2 protein bar, 3 strawberries
D/ chicken breast with cheese& leek crumb & smoked bacon, roasted broccoli
Exercise
Peloton
20 minutes recovery ride (cadence 90-100 h/r %58-60)
5 minutes post ride stretch
Steps 10,617

 

[AGC_68]

This morning's FBG: 5.8

Yesterday's food:
B: Huel Black chocolate flavour + protein powder + almond oil + cocoa nibs
L: Huel Black chocolate flavour + protein powder + almond oil + cocoa nibs
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Fig, peach, raspberries, blueberries, yoghurt, peanut butter

Yesterday's Activity:
Steps: ~5,000

Workout:

4 x around circuit below

• 2 minutes punching
• 2 minutes roundhouse kicks
• 2 minutes burpees

 

[AGC_68]

This morning's FBG: 5.4

Yesterday's food:
B: Huel Black chocolate flavour + protein powder + almond oil + cocoa nibs
L: Tuna salad
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Fig, peach, raspberries, blueberries, yoghurt, peanut butter

Yesterday's Activity:
Steps: ~5,000

Workout:

25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)

 

[DEBBIESCOTT]

FBG libre 5.3
Contour 5.2
Yesterdays food
B/ scrambled eggs, avocado, benecol
S/ protein shake with unsweetened almond milk, superfood bite, Brazil nuts
L/ homemade crustless quiche
S/ keto protein bar
D/ chicken breast with cheese & leek, roasted broccoli, walnuts
Exercise
3x12 seated dumbell shoulder press
3x12 dumbell bench press
3x12 lat pull downs
3x12 seated row
3x12 assisted pull-ups
3x10 plate front & side raise
3x10 single leg rdl’s with hold (each leg)
Body blitz class (gym class with barbells)
Steps 13,513

 

[DEBBIESCOTT]

This morning's FBG: 5.4

Yesterday's food:
B: Huel Black chocolate flavour + protein powder + almond oil + cocoa nibs
L: Tuna salad
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Fig, peach, raspberries, blueberries, yoghurt, peanut butter

Yesterday's Activity:
Steps: ~5,000

Workout:

25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 press ups (one hand on kettlebell one on floor)
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
25 Reverse Lunges
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)
25 Cleans (20 kg Kettlebell)
20 Shoulder press 10 L, 10 R (20 kg kettlebell)

Wow, what a workout, hope you’re taking it easy today

 

[AGC_68]

FBG libre 5.3
Contour 5.2
Yesterdays food
B/ scrambled eggs, avocado, benecol
S/ protein shake with unsweetened almond milk, superfood bite, Brazil nuts
L/ homemade crustless quiche
S/ keto protein bar
D/ chicken breast with cheese & leek, roasted broccoli, walnuts
Exercise
3x12 seated dumbell shoulder press
3x12 dumbell bench press
3x12 lat pull downs
3x12 seated row
3x12 assisted pull-ups
3x10 plate front & side raise
3x10 single leg rdl’s with hold (each leg)
Body blitz class (gym class with barbells)
Steps 13,513

Can't believe you did a barbell workout after all that strength training! How's it feeling today? Solid FBGs though!

 

[DEBBIESCOTT]

Can't believe you did a barbell workout after all that strength training! How's it feeling today? Solid FBGs though!

Feel great, want to do it again

 

[AGC_68]

Feel great, want to do it again

LOL Awesome!
I have to admit .. I was tempted to do a kick boxing workout in the evening yesterday. But I gave myself a stern talking to and didn't do it

Those barbell body pump classes .. they are great though. I used to do those in the morning or lunchtime and a spin class after work. Never been fitter or looked better than in those days. Great workouts.

 

[midnightrider2]

Wednesday 7/9
FBG (05.30) 4.3 - Exercise free day today

.................................5km walk
Breakfast (8am): Mushroom omelette, baked beans, juice from one orange {319 Cal / 15.2g Carbs}
Toast, blackberry jam {135 Cal / 23.7g Carbs}

Lunch (12pm): Tomato & lentil soup {121 Cal / 17.3g Carbs}
Tuna & avocado salad {259 Cal / 5.9g Carbs}
Greengages, blueberries, yoghurt, walnuts {120 Cal / 12.9g Carbs}

BG (6pm) 3,8
Dinner (6pm): Rabbit stew, celeriac mash, carrots, runner beans / Malbec (4oz) {544 Cal / 43.6g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {121 Cal / 11.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1661
Carbs 137.0g
Protein 114.0g
Fat 51.9g (Sat Fat 8.9g / Trans fats 0.1g)

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

 

[midnightrider2]

Thursday 8/9
FBG (05.30) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 37.2g Carbs}
..................................13 km run [64 min 03 sec], happy with that, ankle fine (still a bit yellow though)

Lunch (12pm): Tomato & lentil soup {106 Cal / 15.1g Carbs}
Green bean & fig salad {218 Cal / 19.3g Carbs}
Peach, raspberries, yoghurt, pecans {125 Cal / 10.9g Carbs}

Dinner (6pm): Salmon, new potatoes, primavera & pesto sauce {487 Cal / 28.8g Carbs}
Cherries, chocolate mousse, hazelnuts {141 Cal / 13.4g Carbs}

Friend dropped round for a glass of wine
Malbec (large glass) {150 Cal / 4.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1540
Carbs 135.8g
Protein 68.1g
Fat 56.0g (Sat Fat 9.4g / Trans fats 0.2g)

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

 

[DEBBIESCOTT]

FBG
Libre 5.8
Contour 5.7
B/ eggs, bacon, mushrooms, slice walnut & sunflower toast with butter, Benecol
L/ homemade crustless quiche, Greek yogurt, blueberries, dessicated coconut, almonds, sunflower seeds
Ld/ roast chicken, d/g, salt & vinegar peanuts
Rest day
6,040 steps
Worked from home, looking after daughters dog