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

[AGC_68]

This Morning's FBG: 6.0

Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 3 fried Eggs, spinach, garlic and fresh red chilli, 1 slice pizza
D: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
AD: Choc protein pudding
2nd Dinner: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs


Yesterday's Activity:
Steps: ~10,000

Workout:

After dinner:

4 times around the bodyweight circuit below:

• 25 chest press (pair of 16 kg dumbbells)
• 25 deficit press ups (pair of 16 kg dumbbells)
• 25 bent over rows (pair of 16 kg dumbbells)
• 15 shoulder press (pair of 16 kg dumbbells)
• 25 suitcase squats (pair of 16 kg dumbbells)
• 20 hanging crunches

 

[DEBBIESCOTT]

Fbg
Libre 4.6
Contour 4.7
Yesterdays food
B/ eggs, bacon, slice soughdough toast with butter, benecol
S/ fresh coconut
L/roast chicken salad, s/f jelly & raspberries
S/ 1/2 protein bar
D/ cold roast chicken, d/g, peanut butter on seed crackers, casien with unsweetened almond milk
Rest day
16,507 steps 7.4 miles
Hypo last night, expected FBG to be higher this morning, still off to the gym before work

 

[AGC_68]

This Morning's FBG: 5.7

Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 1 Peach, blueberries, raspberries, Greek yoghurt, 1/2 scoop protein powder, 1 tsp peanut butter
D: 3 eggs fried with spinach, garlic and red chillies, 1 slice of pizza (a pizza that used to get demolished in a night now lasts a week! LOL)
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~6,000

Workout:

After lunch:

4 times around the bodyweight circuit below:

• 25 chest press (pair of 16 kg dumbbells)
• 25 deficit press ups (hands on pair of 16 kg dumbbells)
• 25 bent over rows (pair of 16 kg dumbbells)
• 15 shoulder press (pair of 16 kg dumbbells)
• 25 suitcase squats (pair of 16 kg dumbbells)
• 20 hanging crunches

 

[AGC_68]

Fbg
Libre 4.6
Contour 4.7
Yesterdays food
B/ eggs, bacon, slice soughdough toast with butter, benecol
S/ fresh coconut
L/roast chicken salad, s/f jelly & raspberries
S/ 1/2 protein bar
D/ cold roast chicken, d/g, peanut butter on seed crackers, casien with unsweetened almond milk
Rest day
16,507 steps 7.4 miles
Hypo last night, expected FBG to be higher this morning, still off to the gym before work

I hope the blood glucose levels behave for you today mate. 16.5 thousand steps on a rest day .. good going! How's the new office location?

 

[midnightrider2]

Tuesday 27/9
FBG (5.30am): Not measured today
Exercise free day today

Breakfast (7.30 am): Scrambled eggs, mushrooms, avocado toast / OJ {518 Cal / 22.9g Carbs}

Lunch (12pm): Spiced parsnip & celeriac soup {77 Cal / 8.2g Carbs}
Chicken salad {259 Cal / 13.9g Carbs}
Plum, blackberries, yoghurt, walnuts {118 Cal / 11.8g Carbs}

Dinner (5pm): Aubergine & lemon risotto {411 Cal / 55.6g Carbs}
Peach, raspberries, yoghurt, almonds {129 Cal / 11.5g Carbs}

Merlot (5oz) {125 Cal / 3.7g Carbs}
Interval at the theatre {An evening with Ottolenghi}

5 cups of coffee (3 of them decaf)

Calories 1680
Carbs 134.2g
Protein 72.6g
Fat 73.5g (Sat Fat 15.1g / Trans fats 0.3g)

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

 

[AGC_68]

Tuesday 27/9
FBG (5.30am): Not measured today
Exercise free day today

Breakfast (7.30 am): Scrambled eggs, mushrooms, avocado toast / OJ {518 Cal / 22.9g Carbs}

Lunch (12pm): Spiced parsnip & celeriac soup {77 Cal / 8.2g Carbs}
Chicken salad {259 Cal / 13.9g Carbs}
Plum, blackberries, yoghurt, walnuts {118 Cal / 11.8g Carbs}

Dinner (5pm): Aubergine & lemon risotto {411 Cal / 55.6g Carbs}
Peach, raspberries, yoghurt, almonds {129 Cal / 11.5g Carbs}

Merlot (5oz) {125 Cal / 3.7g Carbs}
Interval at the theatre {An evening with Ottolenghi}

5 cups of coffee (3 of them decaf)

Calories 1680
Carbs 134.2g
Protein 72.6g
Fat 73.5g (Sat Fat 15.1g / Trans fats 0.3g)

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

Ottolenghi the food guy?

 

[DEBBIESCOTT]

I hope the blood glucose levels behave for you today mate. 16.5 thousand steps on a rest day .. good going! How's the new office location?

32 minutes through the wolds, lovely scenery, very hilly, but lovely new office, just unfortunate it’s in the opposite direction to the gym, Peleton will be set up today ready for the morning

 

[DEBBIESCOTT]

This Morning's FBG: 5.7

Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 1 Peach, blueberries, raspberries, Greek yoghurt, 1/2 scoop protein powder, 1 tsp peanut butter
D: 3 eggs fried with spinach, garlic and red chillies, 1 slice of pizza (a pizza that used to get demolished in a night now lasts a week! LOL)
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~6,000

Workout:

After lunch:

4 times around the bodyweight circuit below:

• 25 chest press (pair of 16 kg dumbbells)
• 25 deficit press ups (hands on pair of 16 kg dumbbells)
• 25 bent over rows (pair of 16 kg dumbbells)
• 15 shoulder press (pair of 16 kg dumbbells)
• 25 suitcase squats (pair of 16 kg dumbbells)
• 20 hanging crunches

Great workout & FBG
, don’t know how anybody can stop at 1 slice of pizza, it’s like garlic bread , I find it easier to not eat any

 

[AGC_68]

32 minutes through the wolds, lovely scenery, very hilly, but lovely new office, just unfortunate it’s in the opposite direction to the gym, Peleton will be set up today ready for the morning

It'll be great once the Peleton is set up there!

 

[midnightrider2]

Ottolenghi the food guy?

Yes, that's the chap, good fun it was too,

 

[midnightrider2]

Wednesday 28/9
FBG (5.30am): 4.3

Breakfast (05:30): Porridge (almond milk), plum, blackberries, walnuts {269 Cal / 37.9g Carbs}
.......................................13 km run [65 min 42 sec] decent time, cold & wet today

Snack (10.00 am): Almond cake {155 Cal / 12.2g Carbs}

Lunch (12.30pm): Lunch with a friend, Indian street food place, estimated
Vegetable curry, green lentil dahl, rice, chapati, samosa, pakora {466 Cal / 39.0g Carbs}

Snack (3pm): Nectarine, raspberries, yoghurt, hazelnuts {124 Cal / 10.1g Carbs}
Back home

Dinner (6.30pm): Pumpkin & sage soup {62 Cal / 12.2g Carbs}
Saltimbocca alla Romana, roast potatoes, green beans {526 Cal / 21.9g Carbs}
Mango, passion fruit, yoghurt, pistachios {124 Cal / 14.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1768
Carbs 154.4g
Protein 81.1g
Fat 85.8g (Sat Fat 13.7g / Trans fats 0.3g)

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

 

[DEBBIESCOTT]

FBG
Libre 4.5
Contour 4.8
Yesterdays food
B/ 2 scrambled eggs, cold roast chicken, 2 slices soughdough toast with butter, benecol
S/ 1/2 protein bar
L/cooked ham, brie, tomatoes, apple, celery & walnut slaw s/f jelly & raspberries
S/ fresh coconut
D/ 2 lamb chops, roasted broccoli, mint sauce
Exercise
Am gym
Warm up
3x12 deadlifts
3x10 barbell hip thrusters
1x10 Bulgarian split squats (each side)
3x10 single leg bench squats (each side)
3x10 single leg bench side squats (each side)
3x20 bench step ups with hold
Stretch
Pm
22minutes recovery treadmill run (pace 90 seconds faster than Watch suggested but felt really slow)
Stretch
Steps18,072 8.2 miles
Peleton all set up ready

 

[AGC_68]

This Morning's FBG: 5.7

Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 1 Peach, blueberries, raspberries, Greek yoghurt, 1/2 scoop protein powder, 1 tsp peanut butter
D: 3 eggs fried with spinach, garlic and red chillies, 1 slice of pizza (Last of the pizza gone! LOL)
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~6,000

Workout:
After lunch, using a pair of 18kg dumbbells
4 times around the circuit below:

• 25 chest press
• 25 deficit press ups
• 25 bent over rows
• 15 shoulder press
• 25 suitcase squats
• 20 hanging crunches

 

[DEBBIESCOTT]

FBG
Libre 4.9
Contour 4.9
Yesterdays food
B/ cheese frittata, benecol
S/ 1/2 protein bar
L/ 2 chicken drumsticks, tomatoes, Brie, walnuts, raspberries & s/f jelly
D/ Lincolnshire sausages, mushrooms, roasted broccoli
Exetcise
Peleton
30 minutes endurance rock tide
10 minutes cool down ride
5 minutes post ride stretch
Steps 9,660

 

[AGC_68]

FBG
Libre 4.9
Contour 4.9
Yesterdays food
B/ cheese frittata, benecol
S/ 1/2 protein bar
L/ 2 chicken drumsticks, tomatoes, Brie, walnuts, raspberries & s/f jelly
D/ Lincolnshire sausages, mushrooms, roasted broccoli
Exetcise
Peleton
30 minutes endurance rock tide
10 minutes cool down ride
5 minutes post ride stretch
Steps 9,660

WOOHOOO! Peleton is back!!!

 

[AGC_68]

This Morning's FBG: 5.2

Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 1 Peach, blueberries, raspberries, Greek yoghurt, 1/2 scoop protein powder, 1 tsp peanut butter
Snack: Extra mature cheddar
D: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~6,000

Workout:
After lunch, bodyweight only
4 times around the circuit below:

• 25 inverted body rows
• 25 press ups
• 10 pike press ups
• 50 squats
• 30 mountain climbers

 

[midnightrider2]

Thursday 29/9
FBG (5.30am): 4.3

...............................5 km walk
Breakfast (7.30 am): Baked beans, mushrooms, toast/ Half a grapefruit {260 Cal / 25.1g Carbs}

Snack (11am): Banana {69 Cal / 15.6g Carbs}

Lunch (12pm): Pumpkin & sage soup {62 Cal / 12.2g Carbs}
Tuna & avocado salad {341 Cal / 6.8g Carbs}
Plum, blackberries, yoghurt, walnuts {128 Cal / 12.2g Carbs}

BG (6pm) 4.3
Dinner (6pm): Tagliatelle, meatballs, ragu {537 Cal / 48.4g Carbs}
Peach, strawberries, yoghurt, pecans {172 Cal / 17.6g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1582
Carbs 137.8g
Protein 88.9g
Fat 65.1g (Sat Fat 15.5g / Trans fats 0.8g)

Friday 30/9
FBG (5.30am): Not measured today

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {279 Cal / 37.0g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................7.5 km run home [not timed]
Large section in the middle of this route is through a wood, getting a bit dark now so a bit slower
Breakfast 2 (8 am): Avocado toast {208 Cal / 14.5g Carbs}

Lunch (12pm): Pumpkin & sage soup {57 Cal / 11.2g Carbs}
Green bean & fig salad {215 Cal / 20.3g Carbs}
Nectarine, strawberries, yoghurt, pecans {130 Cal / 11.8g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), rice {589 Cal / 52.8g Carbs}
Mango, kiwi, yoghurt, pistachios {137 Cal / 14.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1687
Carbs 168.5g
Protein 72.8g
Fat 71.0g (Sat Fat 13.4g / Trans fats 0.2g)

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

 

[AGC_68]

This Morning's FBG: 5.4

Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 3 eggs fried with spinach, garlic, red chilli, 2 veggie sausages
D: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
AD: Peach, raspberries, blueberries, Greek yoghurt, peanut butter

Yesterday's Activity:
Steps: ~11,000

Workout:
After lunch, with a 18 kg dumbbell
4 times around the circuit below:

• 2 mins snatches L + R
• 2 mins sumo squats
• 2 mins strict shoulder press L + R

 

[DEBBIESCOTT]

FBG
Libre 4.9
Contour 5
Yesterdays food
B/cheese frittata, benecol, roast chicken
S: fresh coconut
L/ roast ham, 2 chicken drumsticks, Brie,walnuts, raspberries & s/f jelly
D/ peanut butter & seed crackers, d/g
Exercise
Peleton
20 minutes recovery ride
5 minutes post ride stretch
Steps 12,840

 

[DEBBIESCOTT]

FBG
Libre 4.9
Yesterdays food
B/ 2 boiled eggs, benecol
S/ casien with unsweetened almond milk
L/ 2 cheese strings, almonds
S/ 1/2 protein bar
S/ ramekin salted peanuts
D/ sirloin steak, garlic butter, salad, gin & diet lemonade
Exercise
12 barbell deadlifts
6 barbell push presses
Without putting bar down
5 sets
90 seconds between sets
5 minutes row
1 minute rest
5 minutes row
Stretch steps 8,408
Went to members day at local RAF base yesterday, no suitable food for lunch
Birthday yesterday so had a drink, too hungover to cycle this morning,
Hopefully run later
Going to daughters later for roast turkey
Enjoy your day