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

FBG
Libre 5.5
Contour 5.7
Yesterdays food
B: 3 scrambled eggs, avocado, benecol
S/ cheese string
L/ chicken salad
D/ chicken breast with spinach & ricotta, salad, raspberries & Brazil nuts
S/ cold roast chicken, salt @ vinegar peanuts
Exercise
20 minutes Peleton hiit ride
5 minutes post ride stretch
Steps 10,648
 
Wednesday 26/10
FBG (05:30) 4.4

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {274 Cal / 37.7g Carbs}
.................................2.5 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests / 2 minutes rest after 8 reps)
.................................2.5 km jog home
Breakfast 2 (7.30am): Toast, peanut butter, blackberry jam {187 Cal / 23.1g Carbs}

Lunch (1.30pm): Visiting family, will eat what I am given, values estimated.
It is likely to be a 'little' more carb heavy than I am used to
Beef sanwiches, crisps {448 Cal / 58.3g Carbs}
Tiramisu, blueberries {228 Cal / 30.5g Carbs}

BG (6pm) 4.4
Dinner (6.30pm): Lamb chops, mashed potato, carrots, peas {586 Cal / 30.7g Carbs}
Strawberries, yoghurt {78 Cal / 8.7g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1843
Carbs 195.1g
Protein 111.9g
Fat 56.1g (Sat Fat 19.6g / Trans fats 1.0g)

All food cooked from scratch, if you would like a recipe, please just ask
 
FBG
Libre 5.3
Contour 5.2
Yesterdays food
B/ 2 boiled eggs, gammon
S/ casien with unsweetened coconut milk
L/ roast chicken salad
D/ chicken gratin with leeks & cheese, baby carrots, cauliflower, green beans
Exercise
Gym
1 mile cycle
3x12 barbell deadlifts
3x12 barbell back squats
3x10 barbell hip thrusters
10 deep slow squats
3x20 single leg bench squats
10 deep slow squats
3x20 single leg rdl’s with hold
10 deep slow squats
Stretch
Steps 13,348
 
Today's FBG: 5.3
Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
D: Kale, mushroom stir fry with garlic and red chillies, tuna, 2 fried eggs
AD: choc protein pudding


Physical Activity
Steps: ~10000

Workout:

Before dinner
15 mins grappling drills

5 x 5 min rounds of Thai boxing on the heavy bag
 
12 sprints!! Nice going
 
Thursday 27/10
FBG (05:30) Not measured today

Visiting family, will eat what I am given [except breakfast], values estimated.
Breakfast (5.30 am): Porridge (semi skimmed milk), strawberries, blueberries, walnuts {319 Cal / 407.7g Carbs}
.................................14 km run [not timed, faster than a jog but not by a lot]
Just kept going really, felt bloated after a carb heavy day, felt better afterwards
Breakfast 2 (7.30am): Toast, hummus. avocado, tomatoes {291 Cal / 22.4g Carbs}

Lunch (12.30pm): Tomato & basil soup {48 Cal / 4.1g Carbs}
Roast beef salad {254 Cal / 19.5g Carbs}
Strawberries, raspberries, yoghurt {416 Cal / 31.2g Carbs}

Dinner (6.30pm): Pork chop, roast potatoes, peas {416 Cal / 31.2g Carbs}
Apple crumble, custard {299 Cal / 37.7g Carbs}

5 cups of coffee (2 of them decaf)
Instant coffee with milk instead of my usual ground coffee black

Calories 1823
Carbs 176.7g
Protein 95.8g
Fat 70.3g (Sat Fat 18.7g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbg
Libre 4.7
Contour 4.9
Yesterdays food
B/ 3 scrambled eggs, avocado, gammon, Benecol
S/ 1/2 protein bar
L/ chicken salad
S/ peanut butter
D/ chicken gratin. Roasted broccoli, s/f jelly, blueberries, raspberries
S/ Brazil nuts
Exercise
Rest day
Steps 14,405
 
Today's FBG: 6.7
Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
Afternoon: Cake, samosas, crisps, pakoras
D: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs



Physical Activity
Steps: ~10000

Workout:

After dinner (very late after dinner)

  • 3 x 25 kettlebell squats (16 kg)
  • 3 x 10 press ups (5 super slow to a 20 sec count, 5 explosive)
  • 3 x 50 bent over rows
  • 3 x 10 shoulder press (pair of 16 kg bells)
  • 3 x 20 hanging crunches
Cake and crisps (!!). Daughter's 12th birthday. Late night and a very early start today. Definite effect on FBG. This body cannot handle too much carbohydrate. I don't enjoy the sweet food anymore either .. too rich but sometimes you just have to join in. Looking forward to a day with less rich food today ... and a good night's sleep!
 
Hope she had a lovely birthday
Does you good to have more carbs occasionally as long as it doesn’t become a habit
Enjoy your day, it’s nearly the weekend
 
Today's FBG: 5.9
Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: 3 chicken thighs, broccoli with cream and cheese
D: Pizza! 4 slices with the kid



Physical Activity
Steps: ~10000

Workout:
Rest day

Early to bed .. reasonable FBG next day considering the pizza
 
FBG
Libre 4.7
Contour 4.6
Yesterdays food
B/ 2 boiled eggs, roast chicken, Brazil nuts
S/ roast chicken
L/ 2 chicken drumsticks , cherry tomatoes, d/g, Brazil nuts
S/ 1/2 protein bar, roast chicken
D/ casien with unsweetened coconut milk, d/g, salt & vinegar peanuts
Exercise
Rest day
Steps 14,721
Was going to run after work but blood sugar too low & too tired
 
Friday 28/10
FBG (05:30) Not measured today

Visiting family, will eat what I am given [except breakfast], values estimated
Breakfast (5.30 am): Banana {72 Cal / 16.4g Carbs}
.................................10 km jog
Breakfast 2 (7.30am): Toast, hummus, avocado, tomatoes {337 Cal / 27.7g Carbs}

Snack (11am): Service station on the way home
Carrot cake [half a slice] {185 Cal / 21.3g Carbs}

Lunch (2pm): Pub lunch on the way home, values estimated
Duck liver parfait, sourdough toast, fig chutney {183 Cal / 19.8g Carbs}
Hake fillet with smoked bacon, romanesco, & white bean casserole / Malbec (6oz) {482 Cal / 19.2g Carbs}
Sticky toffee pudding, ice cream {291 Cal / 36.3g Carbs}

BG (6pm) 4.4 [happy so soon after heavy pud]
Back home
Dinner (6.30pm): Butternut squash & chilli soup {95 Cal / 15.7g Carbs}
Plum, blueberries, yoghurt, hazelnuts {134 Cal / 14.0g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1821
Carbs 177.1g
Protein 62.9g
Fat 70.9g (Sat Fat 17.9g / Trans fats 0.3g)

Saturday 29/10
FBG (05:30) 4.4

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 36.1g Carbs}
.................................1 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests / 2 minutes rest after 8 reps)
.................................1 km jog home
Breakfast 2 (7.30am): Toast, peanut butter, blackberry jam {185 Cal / 21.0g Carbs}

Lunch (12pm): Visiting friends, picnic lunch during 11 mile hike in Northumberland
Celeriac & apple soup {107 Cal / 17.8g Carbs}
Fig & green bean salad {194 Cal / 18.3g Carbs}
Strawberries, raspberries, yoghurt, pecans {122 Cal / 10.1g Carbs}

Snack (2pm): Banana {67 Cal / 15.2g Carbs}

Apres hike (4pm): Beer (1pint, bitter) {190 Cal / 10.0g Carbs}

Dinner (5.30pm): Buffet food for friend's birthday, travelling home late, estimated
Salmon, prawns, salad, quiche / Cheese, chutney /
Birthday cake / Prosecco (small) / St.Emilion (2 glasses) {749 Cal / 35.8g Carbs}

5 cups of coffee (2 of them decaf)

Calories 1927
Carbs 170.9g
Protein 72.3g
Fat 59.0g (Sat Fat 15.8g / Trans fats 0.5g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Today's FBG: 5.6
Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
D: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
AD: Choc protein pudding



Physical Activity
Steps: ~10000

Workout:

Before dinner

  • 3 x 25 kettlebell squats (20 kg)
  • 3 x 10 press ups (5 super slow to a 20 sec count, 5 explosive)
  • 3 x 25 bent over rows (20 kg bell))
  • 3 x 10 shoulder press (pair of 20 kg bells)
  • 3 x 10 biceps curls (20 kg bell)
  • 3 x 20 hanging crunches
 
FBG
Libre 5.3
Contour 5.5
Yesterdays food
Eggs, bacon, mushrooms, tomatoes, slice soughdough toast with butter, benecol
L/ tin of salmon, d/g, walnuts
D/ sirloin steak, mushrooms, tomatoes, salad, pineapple & coconut gin & diet lemonade
Exercise
Rest day
Steps 8,358
Had mum in & out of hospital this week, still don’t know what’s wrong with her, it’s been manic, not sleeping & too tired to exercise, fortunately my diabetes isn’t affected by stress
 
Back to the huel then
 
Oh no, so sorry to hear that. I hope your mum recovers soon, that is so stressful. Poor her and you too. They are tough though, hang in there.
 
Sunday 30/10
FBG (05:30) Not measured today

Breakfast (8.30 am): Harissa scrambled eggs with courgette, griller squash & preserved lemon,
avocado toast / Juice from one orange {442 Cal / 25.8g Carbs}

Lunch (12.30pm): Celeriac & apple soup {62 Cal / 10.3g Carbs}
Tuna salad {174 Cal / 5.2g Carbs}
Plum, blackberries, yoghurt, walnuts {123 Cal / 11.6g Carbs}

Dinner (6.30pm): Linguine with fennel, squid & salsify {428 Cal / 50.8g Carbs}
Strawberries, raspberries, yoghurt, pecans {129 Cal / 10.8g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1396
Carbs 121.1g
Protein 78.2g
Fat 59.6g (Sat Fat 9.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Today's FBG: 5.5
Yesterday's food:
B: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs
L: Penne giardiniera
Snack: Fig, blueberries, raspberries, Greek yoghurt, protein powder, peanut butter
D: Huel Black chocolate + cocoa powder + protein powder + almond butter + cocoa nibs


Physical Activity
Steps: ~10000

Workout:

After dinner
4 x 6 minute rounds as below with 20 kg kettlebell:
  • 2 mins cleans
  • 2 mins diamond press ups (hands on kettlebell)
  • 2 min kettlebell squats
 
Hope your mum is feeling better this week mate.
 
FBG
Libre 6.1
Contour 5.8
Yesterdays food
B/ eggs, bacon, mushrooms, tomatoes, slice soughdough toast with butter, benecol
L/ seed crackers, peanut butter, d/g
D/ cold roast pork, salt & vinegar peanuts,d/g
Exercise
Rest day
Cooked everyone one a full roast dinner & didn’t want mine
Been to the gym this morning for a pt-leg day
 
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