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

Libre 5.8
Contour 6.1
Yesterdays food
B/ cold roast chicken, 2 fried eggs, avocado, benecol
S/ protein shake with unsweetened coconut milk, superfood bite
S/ cheese string
L/ tofu bhudda bowl, 2 gherkins
D/ cold roast chicken, d/g, banana & walnut bread with butter
S/ casien with unsweetened coconut milk, salt & vinegar peanuts
Exercise
2 mile indoor cycle
Stretch
5x12 barbell deadlifts
5x10 barbell back squats
5x10 barbell hip thrusters
3x20 Bulgarian split squats (10 each side)
3x10 bench steps ups with hold
3x 10 single leg rdl’s
Stretch
Too tired to run last night
after pt lying Larry libre said 10.5, blood test 7
 
Today's FBG: 5.2
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Vietnamese chicken salad
AL: Dark chocolate
D: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
AD: Choc protein pudding

Physical Activity
Steps: ~12000

Workout:
  • Rest day
 
Tuesday 15/11
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), summer fruit, walnuts {315 Cal / 44.1g Carbs}
.................................1 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
.................................5.5 km jog home

Lunch (12pm): Pumpkin & sage soup {65 Cal / 12.6g Carbs}
Green bean & fig salad {249 Cal / 22.3g Carbs}
Nectarine, strawberries, yoghurt, pecans {130 Cal / 12.7g Carbs}

BG (6pm) 3.9
Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {596 Cal / 52.3g Carbs}
Black & blueberries, yoghurt, hazelnuts {133 Cal / 11.4g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1530
Carbs 162.0g
Protein 69.8g
Fat 58.2g (Sat Fat 11.7g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 5.7
Contour 5.4
Yesterdays food
B/ cheese, tomato & red onion omelette, avocado, Brazil nuts, raspberries, benecol
S/ keto protein bar
L/ tofu Buddha bowl, 2 gherkins, cheese string
D/ lamb chops, mint sauce, broccoli, green beans
Exercise
Peleton
30 minutes endurance ride
5 minutes post ride stretch
10 minutes core
Steps 12,085
 
Today's FBG: 5.5
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Stir fried broccoli with garlic and red chillies, tuna and 2 fried eggs
AL: Dark chocolate
D: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs

Physical Activity
Steps: ~8000

Workout:

Descending ladder workout 40, 35, 30, 25, 20, 15, 10, 5 reps for each of the exercises below done as a circuit
  • clean and press 20 kg bell
  • squats
  • press ups
  • bent over single arm rows 20 kg bell
  • crunches
  • supermans (or should it be supermen?)
Followed by:
  • sitting in deep squat for 10 mins
  • hamstring stretches
 
Wednesday 16/11
FBG (05:30) 4.3
Rest day

Breakfast (8.30 am): Baked beans & mushrooms on toast/ Half a grapefruit {380 Cal / 39.1g Carbs}

Lunch (12pm): Celeriac & apple soup {59 Cal / 9.9g Carbs}
Ham & fig salad {268 Cal / 17.6g Carbs}
Peach, summer fruits, yoghurt, walnuts {130 Cal / 11.9g Carbs}

Dinner (6pm): Cheese & tomato quiche, fries, salad {558 Cal / 46.8g Carbs}
Plum, blackberries, yoghurt, hazelnuts {126 Cal / 12.0g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1564
Carbs 143.9g
Protein 67.9g
Fat 68.3g (Sat Fat 22.0g / Trans fats 0.9g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Last edited:
Today's FBG: 5.6
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: 3 chicken thighs, aubergines roasted with garlic, chilli and topped with melted cheese
AL: Choc chip cookie
D: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
AD: choc protein pudding
Physical Activity
Steps: ~8000

Workout:

  • 5 x 5 min rounds of Thai boxing on the heavy bag
Followed by:
  • sitting in deep squat for 10 mins
  • hamstring stretches
 
Libre 5.9
Contour 5.8
Yesterdays food
B/ cheese, tomato & red onion omelette, avocado, Brazil nuts, avocado, benecol
S/ protein shake with unsweetened coconut milk, peanut butter
L/ tofu bhudda bowl, cheese string
D/ roast chicken, d/g, homemade banana & walnut bread with butter
Exercise
Gym
Warm up
3x10 assisted pull-ups
3x10 lat pull downs
3x10 seated rows
3x10 bench press
3x10 strict barbell overhead press
3x10 tricep extensions
3x10 plate front & side raise
2 minutes back extension hold
3x10 walkouts with plank hold
Stretch
Steps 12,469
 
New libre 5.7
Contour 5.2
Yesterdays food
B/ 2 boiled eggs
S/ Brazil nuts, 1/2 protein bar (after swim)
L/ cold roast chicken, d/g, low carb banana & walnut bread with butter, peanut butter
D/ beef casserole, broccoli
S/ 2 cheese strings, salt & vinegar peanuts
Exercise
2,100m swim
33 minutes base run
Steps 11,677
 
Thursday 17/11
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271 Cal / 38.2g Carbs}
.................................1 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
.................................2.5 km jog home
I had intended to repeat this later in the morning, but the weather was absolutely foul

Lunch (12pm): Celeriac & apple soup {59 Cal / 9.9g Carbs}
Salmon & avocado salad {346 Cal / 5.3g Carbs}
Peach, raspberries, yoghurt, hazelnuts {129 Cal / 11.4g Carbs}

Snack (4pm): Toast, peanut butter {153 Cal / 11.7g Carbs}

Dinner (7pm): Bubble round for dinner, I cooked
Moules mariniere, bread {146 Cal / 16.6g Carbs}
Linguine with squid, scallops, fennel & chilli {363 Cal / 43.7g Carbs}
Passion fruit panna cotta with pistachio brittle {182 Cal / 16.9g Carbs}
Champagne (2 glasses), Gavi di Gavi (2 glasses) {360 Cal / 12.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 2052
Carbs 171.5g
Protein 93.4g
Fat 70.5g (Sat Fat 17.4g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Today's FBG: 4.9
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Baked potato(small one!), scrambled egg and cheese
AL: Berries, fig, Greek Yoghurt, protein powder, peanut butter
D: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs

Physical Activity
Steps: ~8000

Workout:

  • 4 x 25 chest press with pair of 20 kg bells
  • 4 x 25 regular press ups
  • 4 x 50 bent over rows 20 kg bell
  • 5 x 10 goblet squats 16 kg bell
  • 4 x 10 biceps curls 16 kg bell
Followed by:
  • sitting in deep squat for 10 mins
  • hamstring stretches
 
Wow, great FBG, never seen yours in the 4’s before, well done & you had a baked potato, obviously the workout helped, really pleased for you
 
Today's FBG: 5.7
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
D: Omelette (3 eggs, kale, broccoli, garlic, red chillies, cheddar, mushrooms)
AD: Berries, fig, Greek Yoghurt, protein powder, peanut butter
Late snack: protein shake

Physical Activity
Steps: ~12000

Workout:

4 times around bodyweight circuit below
  • 10 navy seals
  • 25 squats
  • 15 inverted body rows
  • 25 press ups
Followed by:
  • sitting in deep Cossack squat for 5 mins each side
  • hamstring stretches
 
How're you feeling after that 2 km swim?
 
FBG
Libre 5.3
Contour 4.8
Yesterdays food
B/ cheese, tomato & red onion omelette, avocado, Brazil nuts, blueberries
L/ cooked ham, Brie, cheese string, peanut butter & seed crackers
S/ fresh coconut
D/ roasted pepper filled with homemade chilli & melted grated cheese
S/ 2 cheese strings
Exercise
Peleton 10 minutes core
Steps 11,396
 
Friday 18/11
FBG (05:30) 4.1

Breakfast (5.30 am): Porridge (almond milk), black &, blueberries, walnuts {273 Cal / 37.1g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................5.5 km jog home
Snack (9am): Banana {70 Cal / 16.0g Carbs}

Lunch (12pm): Pumpkin & sage soup {58 Cal / 11.3g Carbs}
Cheese & tomato quiche, salad {298 Cal / 15.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {122 Cal / 11.1g Carbs}

BG (6pm) 3.9
Dinner (6pm):
Haddock & chips (Take away, son's choice tonight) {685 Cal / 60.5g Carbs}
Ice cream sundae {183 Cal / 21.0g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1730
Carbs 179.1g
Protein 53.8g
Fat 80.5g (Sat Fat 23.8g / Trans fats 0.7g)

Saturday 19/11
FBG (05:30) Nott measured today

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {271Cal / 38.0g Carbs}
.................................13 km run [not timed, extremely wet, came home covered in mud from cross country bit]
Snack (9am): Toast, peanut butter {175 Cal / 15.3g Carbs}

Lunch (12pm): Tomato & lentil soup {105 Cal / 15.7g Carbs}
Green bean & fig salad {226 Cal / 22.6g Carbs}
Persimmon, kiwi, yoghurt, pistachios {134 Cal / 16.2g Carbs}

Dinner (6pm): Prawn & lemon orzo {407 Cal / 59.6g Carbs}
Strawberries, raspberries, yoghurt, pecans {123 Cal / 12.5g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1483
Carbs 186.6g
Protein 68.7g
Fat 42.4g (Sat Fat 6.9g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 6.1
Contour 6.1
Yesterdays food
B/ eggs, Lincolnshire sausages, mushrooms, tomatoes, benecol
S/ 2 cheese strings, fresh coconut
L/ sirloin steak, mushrooms, onions, bean sprouts, horseradish
S/ salt & vinegar peanuts
D/ cold home roast lemon & garlic chicken, d/g
Exercise
Rest day
 
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