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

Wednesday 31/5
FBG (05:30) 4.2

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, almonds {273 Cal / 38.4g Carbs}
................................Half marathon [stiff today so didn't push, around 1 hour 55 mins]
Snack (8.30 am): Toast, peanut butter/ Banana {269 Cal / 34.4g Carbs}
Needed the carbs today.

Lunch (12pm): Tomato & lentil soup {100 Cal / 15.5g Carbs}
Guinea fowl salad {278 Cal / 9.4g Carbs}
Plum, blackberries, yoghurt, pecans {124 Cal / 11.5g Carbs}

Dinner (6pm): Prawn & pea orzo {417 Cal / 60.1g Carbs}
Blueberry & lemon pancake, ice cream {312 Cal / 34.0g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1815
Carbs 209.9g
Protein 104.4g
Fat 52.1g (Sat Fat 11.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
AGC_68 said:
@Lainie71 that's great advice from @DEBBIESCOTT
If you're looking to get more muscle tone and the benefit of more blood glucose control split your training up a bit too. One day do the spin bike, the next do a resistance based routine. You'll have more energy for the resistance work that way and will be able to stress the muscles a bit more as you're not fatigued after the spin bike. Get some adjustable dumbbells cheap and easy to workout at home. for the Focus on the big compound moves, Bench press (don't need a bench can do it on the floor) and press ups, shoulder press, squats, upper body supported bent over rows, lunges, deadlifts, or Bulgarian split squats. Then you can do some isolation work for the biceps and triceps with curls and extensions, or some lateral raises for the shoulders if you want ... spread out over the weak. If you're starting out, go for 2 or 3 full body workouts a week, on the days that you're not spinning. Pick one Chest pressing exercise, one back exercise, one shoulder, one leg, one core exercise, one or two isolation exercises (biceps curls one day, triceps the next workout, shoulders on another). Do a warm up set of each exercise then do 3 sets where you go close to failure. Don't go too heavy, you really don't need to, keep your joints safe especially your lower back, going close to failure with moderate weights that feel comfortable for you to use without risk is best. Start light and work your way up until you find the sweet spot for each exercise that lets you get enough intense work done without risk. Then you can slowly increase the weight for each exercise safely as you get stronger. On days that your legs are really feeling it from all the spin work you've done you can go easy on the legs skip them or just do slow controlled stiff legged deadlifts, bike work does a lot for your legs anyway so take it into account depending on how they feel. And as Debbie said make sure you get enough good quality protein. Great for blood sugar control too if you can increase the percentage of your calories that come from protein. But for muscle recovery and synthesis it is a must, try to get in 1 gram per pound of bodyweight. Good luck, have fun and keep it safe :)
Click to expand...
Wow thanks for that!! I have only just read the replies and its really nice to get feed back and the advice. I will take it all on board. I do find that my legs are so tired after the spin bike, and have thought about mixing it up more so I give my legs a bit of a break. The 2/3 body work outs a week seem better for me and I was looking at some adjustable dumbbells the other day so great minds think alike! I did so much manual work over the bank holiday, dismantling fencing and breaking it all up, I don't think there was a muscle that did not hurt! I have only recovered today. It was a nice feeling though, in a weird way. I am going to be working out tomorrow so will probably do resistance work and try some of the other suggestions. I find I get bored really easily so the variety in a workout is really important for me. Thanks ever so much x
 
Lainie71 said:
Wow thanks for that!! I have only just read the replies and its really nice to get feed back and the advice. I will take it all on board. I do find that my legs are so tired after the spin bike, and have thought about mixing it up more so I give my legs a bit of a break. The 2/3 body work outs a week seem better for me and I was looking at some adjustable dumbbells the other day so great minds think alike! I did so much manual work over the bank holiday, dismantling fencing and breaking it all up, I don't think there was a muscle that did not hurt! I have only recovered today. It was a nice feeling though, in a weird way. I am going to be working out tomorrow so will probably do resistance work and try some of the other suggestions. I find I get bored really easily so the variety in a workout is really important for me. Thanks ever so much x
Click to expand...
You're so welcome mate. It's great to see your posts. Rocking up and doing what you need to do to keep the T2 in control. I find it vvery motivational reading everyone's posts. Esp on the days I'm tempted to skip when I don't really need a rest day but I'm tempted to let it slide LOL. Thanks for posting what you do @Lainie71 :)
 
midnightrider2 said:
Wednesday 31/5
FBG (05:30) 4.2

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, almonds {273 Cal / 38.4g Carbs}
................................Half marathon [stiff today so didn't push, around 1 hour 55 mins]
Snack (8.30 am): Toast, peanut butter/ Banana {269 Cal / 34.4g Carbs}
Needed the carbs today.

Lunch (12pm): Tomato & lentil soup {100 Cal / 15.5g Carbs}
Guinea fowl salad {278 Cal / 9.4g Carbs}
Plum, blackberries, yoghurt, pecans {124 Cal / 11.5g Carbs}

Dinner (6pm): Prawn & pea orzo {417 Cal / 60.1g Carbs}
Blueberry & lemon pancake, ice cream {312 Cal / 34.0g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1815
Carbs 209.9g
Protein 104.4g
Fat 52.1g (Sat Fat 11.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
Click to expand...
1/2 marathon! Don't they call them Snickers now?!

Great going mate... cardio machine!!
 
31/05/2023
Today's FBGs at 09:00
Libre: 6.6
Finger prick: 6.8

Today's FBGs at 07:00
Libre: 5.1
Finger prick: 5.7

Yesterday's food:
B: Huel Black chocolate + egg + peanut butter + cocoa nibs
L: Huel Black chocolate + egg + peanut butter + cocoa nibs
D: Chicken, mixed veggies, cream, cheese chillies
Late snack: 2 Low sugar protein bars


Yesterday's Physical Activity

Steps: ~9,000

Workout:

  • Rest day
Eschewed the naughty whey powder, still some lingering effects on BG levels but much better than the day before. Casein arrives today! Interesting how even different brands of whey protein have different effects. Can you really trust the macros they claim on the packaging?
 
Thursday 1/6
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Baked beans, mushrooms, toast, grapefruit juice {428 Cal / 49.1g Carbs}

Lunch (12pm): Mushroom & fennel soup {71 Cal / 5.6g Carbs}
Tuna salad {253 Cal / 6.1g Carbs}
Plum, blackberries, yoghurt, walnuts {135 Cal / 13.3g Carbs}

Snack (3pm): Magnum Pistachio {250 Cal / 23.0g Carbs}

BG (6pm) 4.5
Dinner (6pm): Tarragon chicken, sweet potato mash, runner beans {514 Cal / 34.6g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {133 Cal / 12.2g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1827
Carbs 150.4g
Protein 120.5g
Fat 70.4g (Sat Fat 21.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Fbh
Libre 6.9
Yesterdays good
B/ 3 scrambled eggs, mozzarella, avocado, actimel
S/ protein shake with almond milk
L/ roast ham, Brie, Greek yogurt, collagen, sunflower & pumpkin seeds, almonds, blueberries, dessicated coconut
S/ 1/2 protein bar
D/ 2 chicken drumsticks , 1/4 burger, cheddar, salad, corn on the cob
S/ 2 cheese strings, Brazil nuts
Exercise
5k indoor cycle
Warm up
3x12 barbell deadlifts (increasing weight)
3x10 barbell back squats (increasing weight
3x10 barbell hip thrusters (increasing weight
5x10 push-ups
Stretch
Steps 11,051
 
FBG
Libre 5.1
Contour 4.7
Yesterdays food
B/ 3 boiled eggs cheddar
S/ casien with almond milk
L/ 2 chicken drumsticks, cheddar, homemade banana & walnut bread & butter
D/ skipped
S/ walnuts & cheddar
Rest day
Steps 10,589
Rhr 54
 
Libre 5.3
Yesterdays food
B/ cheese frittata, actimel
S/ casien with almond milk
L/ 2 chicken drumsticks, cheddar, banana & walnut bread & butter
S/ cheddar & Brazil nuts
D/ celery & peanut butter, roast ham
S/ cheese string, almonds
Exercise
Peleton
20 minutes rock ride (a lot of out the saddle work)
5 minutes post ride stretch
Steps 10,944
 
Friday 3/6
FBG (05:30) 4.1

Breakfast (5.30 am): Porridge (almond milk), nectarine, raspberries, pecans {276 Cal / 37.6g Carbs}
................................2 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
................................2 km jog home

Snack (9am): Banana {69 Cal / 15.6g Carbs}

Lunch (12pm): Mushroom & fennel soup {66 Cal / 5.2g Carbs}
Prawn & avocado salad {266 Cal / 5.4g Carbs}
Cherries, strawberries, yoghurt, hazelnuts {128 Cal / 12.0g Carbs}

Dinner (7pm): Bubble round for dinner after evening watering, I cooked
Pissaladiere/ Prosecco (2 small glasses) {278 Cal / 23.3g Carbs}
Caponata with squid / Sangiovese (large glass) {460 Cal / 22.6g Carbs}
Chocolate & raspberry tart {274 Cal / 17.7g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1860
Carbs 146.0g
Protein 87.4g
Fat 65.7g (Sat Fat 18.5g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
01/06/2023
Today's FBGs at 09:00
Libre: 6.6
Finger prick: 6.8

Today's FBGs at 07:00
Libre: 5.1
Finger prick: 5.7

Yesterday's food:
B: Huel Black chocolate + egg + peanut butter + cocoa nibs
L: Huel Black chocolate + egg + peanut butter + cocoa nibs
D: Chicken, mixed veggies, cream, cheese chillies
Late snack: 2 Low sugar protein bars


Yesterday's Physical Activity

Steps: ~9,000

Workout:

4 times around circuit below:
  • 50 press ups
  • 25 inverted body rows
  • 26 lunges
 
02/06/2023
Today's FBGs at 09:00
Libre: 6.2
Finger prick: 5.8

Today's FBGs at 07:00
Libre: 5.1
Finger prick: 5.7

Yesterday's food:
B: Huel Black chocolate + egg + peanut butter + cocoa nibs
L: Huel Black chocolate + egg + peanut butter + cocoa nibs
D: Chicken, mixed veggies, cream, cheese chillies
Late snack: 2 Low sugar protein bars


Yesterday's Physical Activity

Steps: ~9,000

Workout:

4 times around circuit below:
  • 50 press ups
  • 25 inverted body rows
  • 26 lunges
 
Saturday 3/6
FBG (05:30) Not measured today
Rest day, lots of allotment stuff but no formal exercise

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {275 Cal / 37.3g Carbs}

Snack (10am): Chocolate & raspberry tart {274 Cal / 17.7g Carbs}

Lunch (12pm): Mushroom & fennel soup {63 Cal / 5.0g Carbs}
Chicken salad {258 Cal / 6.1g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {131 Cal / 12.2g Carbs}

Dinner (6pm): Haddock & chips (take away, small portion) {661 Cal / 59.5g Carbs}
Peach, blueberries, yoghurt, pecans {126 Cal / 10.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1830
Carbs 155.0g
Protein 78.1g
Fat 80.6g (Sat Fat 20.9g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
03/06/2023
Today's FBGs at 09:00
Libre: 6.1
Finger prick: N/A

Today's FBGs at 07:00
Libre: 5.8
Finger prick: N/A

Yesterday's food:
B: 2 low sugar protein bars
L: 2 Margherita bakes from LIDL
D: Tandoori mixed grill and 1 naan bread

Out and about yesterday, a lot of driving up to Glasgow, off to a concert, then up early the next morning and driving home again. Worth it for a great gig from Roger Waters's farewell tour. No finger pricks yesterday and compromises on food, but lots of walking to make up for the 16 hours driving there and back (aaaargh!!) and kept the calories in check. So not too bad.

Yesterday's Physical Activity

Steps: ~15,000

Workout:

4 times around circuit below:
  • 25 decline press ups
  • 25 regular press ups
  • 25 inverted body rows
  • 26 lunges
 
04/06/2023
Today's FBGs at 09:00
Libre: 6.1
Finger prick: N/A

Today's FBGs at 07:00
Libre: 5.8
Finger prick: N/A

Yesterday's food:
B: 2 low sugar protein bars
L: Usual Huel, PB and egg thingy.
D: 2 breaded chicken steaks with broccoli, kale, garlic chillies, cream and cheese.


Yesterday's Physical Activity

Steps: ~4,000

Workout:

4 times around circuit below:
  • 25 decline press ups
  • 25 regular press ups
  • 25 stretch band rows
  • 26 lunges
 
FBG
Libre 7.2
Yesterdays food
B/ 2 boiled eggs
S/ protein shake with almond milk
L/ Greek yogurt, collagen, , blueberries, almonds, sunflower seeds
D/ rump steak, horseradish sauce, stir fried mushrooms, tomatoes & asparagus, strawberries, cream & 2 squares Lindt 90%, Tia Maria & zero coke
Exercise
Warm up
3x12 barbell strict shoulder press
3x12 barbell rows
3x12 barbell bench press
3x12 tricep extensions
3x12 bicep
3x12 hammer curls
3x12 press-ups
Couple of hours weeding
Alcohol always raises b/s the next day
Trying to do 2 upper body days to every leg day as lower body stronger than upper
Steps 10,444
 
AGC_68 said:
03/06/2023
Today's FBGs at 09:00
Libre: 6.1
Finger prick: N/A

Today's FBGs at 07:00
Libre: 5.8
Finger prick: N/A

Yesterday's food:
B: 2 low sugar protein bars
L: 2 Margherita bakes from LIDL
D: Tandoori mixed grill and 1 naan bread

Out and about yesterday, a lot of driving up to Glasgow, off to a concert, then up early the next morning and driving home again. Worth it for a great gig from Roger Waters's farewell tour. No finger pricks yesterday and compromises on food, but lots of walking to make up for the 16 hours driving there and back (aaaargh!!) and kept the calories in check. So not too bad.

Yesterday's Physical Activity

Steps: ~15,000

Workout:

4 times around circuit below:
  • 25 decline press ups
  • 25 regular press ups
  • 25 inverted body rows
  • 26 lunges
Click to expand...
Hope you enjoyed the concert
had to Google who Pete Waters was
Would have been quicker to fly up there
 
DEBBIESCOTT said:
Hope you enjoyed the concert
had to Google who Pete Waters was
Would have been quicker to fly up there
Click to expand...
Concert was amazing. Might be the best gig I've ever been to. Roger Waters is 79 years old and this is his farewell tour. A hell of a grueling schedule he's on. But the energy and passion in the performance was incredible. The band were superb, the cinematics on screen and the theatre on stage were top notch and provided a really emotional narrative to the whole gig. So glad I got to see his last tour and sing along with thousands of people to Wish You Were Here, which is quite an achievement for a misanthropic old git like me. The sax and guitar were amazing throughout. A huge venue, huge presentation but with an incredibly intimate feel and farewell at the end. There'll not be another talent like him in a while I think. You can tell I'm a fan right? :)
 
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