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

[DEBBIESCOTT]

You're so right mate. About the vit D thing too, that's a great point that doesn't get trapped about much. I get a bit of energy burn from my 10 K steps, but way more important is getting that daylight and fresh air. I have to supplement to get vit D except in summer with my skin tone, but getting out is still good. Daylight exposure is good for the diurnal rhythm, gets all the body's daytime physiological processes working properly, triggering hormone releases and as Lainie days good for the mind too.

I take vitamin D in the winter as well, started a mile walk on non gym mornings

 

[DEBBIESCOTT]

FBG: 5.3​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts, crusty bread, houmous
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
AD: Crusty bread, cheese, 2 apples

Yesterday's Physical Activity

Steps​

8,000

Workout:
Evening:
4 x around circuit below with 16 kg kettlebell
A 5 cannon ball chin ups
B 10 parallel bar dips
C 10 burpees
D 25 reverse lunges
E 15 deficit push ups

Eggs, eggs, eggs!!!!, if only it wouldn’t delete my emojis

 

[DEBBIESCOTT]

Libre 4.8
Contour 4.8
Yesterdays food
Early
2 rich tea fingers (b/s 3.5)
B/ Greek yogurt, alpro milk, casien, cinnamon, sunflower seeds, blueberries, raspberries, toasted coconut, benecol
S/almonds (straight after gym)
S/ protein shake with almond milk, banana, oat & blueberry muffin
L/ ham & egg salad
S/ Galia melon, Brie, Brazil nuts
D/ 2 pork steaks, corn on the cob, roasted broccoli
S/2 cheese strings
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x2 hack squat
3x12 seated tows
3x12 tricep dips
3x12 pullovers
Lat pull downs
3x12 large bar
3x12 medium bar
3x12 narrow bar
3x12 (each side)
Ab rotations
10 minutes treadmill walk
Pm
1 mile outdoor run

 

[AGC_68]

Libre 4.8
Contour 4.8
Yesterdays food
Early
2 rich tea fingers (b/s 3.5)
B/ Greek yogurt, alpro milk, casien, cinnamon, sunflower seeds, blueberries, raspberries, toasted coconut, benecol
S/almonds (straight after gym)
S/ protein shake with almond milk, banana, oat & blueberry muffin
L/ ham & egg salad
S/ Galia melon, Brie, Brazil nuts
D/ 2 pork steaks, corn on the cob, roasted broccoli
S/2 cheese strings
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x2 hack squat
3x12 seated tows
3x12 tricep dips
3x12 pullovers
Lat pull downs
3x12 large bar
3x12 medium bar
3x12 narrow bar
3x12 (each side)
Ab rotations
10 minutes treadmill walk
Pm
1 mile outdoor run

Fantastic!

 

[AGC_68]

FBG: 5.6​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts, crusty bread, houmous, cheese
Snack: cheese toastie, 2 apples
D: Houmous, Turkish bread, Turkish mixed grill, bulgar wheat, salad (dinner out with friends)

Yesterday's Physical Activity

Steps​

10,000

Workout:
Morning:
5 x 10 kettlebell squats (16 kg)
5 x decline inverted body rows to failure
5 x deficit push ups to failure
5 x 10 shoulder press each side (16 kg)
5 x 10 knee tuck crunches in front lever position on parallel bar

 

[midnightrider2]

Thursday 11/4
FBG (05:30) 4.4

Breakfast (5.30pm): Porridge (almond milk), strawberries, raspberries, pecans (269 Cal / 37.7g Carbs}
..................................1 km jog to the gym
...................................rowing machine (10 x 500m sprints, 30 sec rests)
.................................1 km jog home

(11am)....................8 km run [38 min 55 sec] 3 sec over PB, should have pushed harder
Lunch (12pm): Sweet potato, coconut & chilli soup {83 Cal / 13.7g Carbs}
Prawn & avocado salad {336 Cal / 6.7g Carbs}
Peach, blueberries, yoghurt, hazelnuts {133 Cal / 14.5g Carbs}

BG (6pm) 4.0
Dinner (6pm): Steak & mushroom pie, celeriac mash, carrots, peas/ Chianti (6oz) {752 Cal / 59.6g Carbs}
Malaga ice cream {198 Cal / 26.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1813
Carbs 165.3g
Protein 70.2g
Fat 73.0g (Sat Fat 22.5g / Trans fats 0.9g)

Friday 12/4
FBG (05:30) Not measured today

Breakfast (5.30pm): Porridge (almond milk), pear, blueberries, walnuts (276 Cal / 38.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
.................................8 km run (not timed, exhausted today]

Lunch (12pm): Sweet potato, coconut & chilli soup {79 Cal / 13.2g Carbs}
Tuna salad {227 Cal / 6.3g Carbs}
Mango, kiwi, yoghurt, pistachios {138 Cal / 17.5g Carbs}

Dinner (6pm): Jackfruit, squash & cashew curry, jasmine rice {504 Cal / 46.3g Carbs}
Strawberries, raspberries, yoghurt, pecans {132 Cal / 11.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1398
Carbs 139.8g
Protein 74.1g
Fat 51.7g (Sat Fat 9.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[AGC_68]

FBG: 5.6​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: cheese toastie, 2 apples
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: 2 slices pizza

Yesterday's Physical Activity

Steps​

10,000

Workout:
Morning:
4 times around circuit below:
A 25 squats
B 15 L-sit leg raises
C 10 parallel bar dips
D 15 inverted body rows
E 10 plyometric deficit pike push ups

 

[DEBBIESCOTT]

Libre 5.5
Contour 5.4
Yesterdays food
B/ Greek yogurt, casien, cinnamon, alpro milk, sunflower seeds, blueberries, raspberries, toasted coconut, benecol
S/ casien with almond milk
L/ ham salad
S/ marmite rice cake & peanut butter
D/ cheese omelette
S/ cheese string, Brazil nuts
1.07 mile walk

 

[midnightrider2]

Saturday 13/4
FBG (05:30) 4.1
Rest day, building pea and bean towers, planting out kohlrabi & squashes

Breakfast (7.30pm): Garlic mushrooms on toast, OJ (318 Cal / 30.8g Carbs}
Peach, strawberries, yoghurt, almonds {134 Cal / 11,3g Carbs}

Lunch (12pm): Jackfruit curry (leftovers) {279 Cal / 22.8g Carbs}
Plum, blueberries, yoghurt, walnuts {137 Cal / 12.4g Carbs}

BG (5.30pm) 4.3
Dinner (5.30pm): Orzo with courgette & lemon shrimp {485 Cal / 59.5g Carbs}
Nectarine, raspberries, yoghurt, pecans {133 Cal / 12.8g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1528
Carbs 156.2g
Protein 76.4g
Fat 58.9g (Sat Fat 11.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[AGC_68]

FBG: 5.5​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: Toast, houmous
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: Greek yoghurt, berries, peanut butter, protein powder, cocoa powder

Yesterday's Physical Activity

Steps​

10,000

Workout:
Morning:
4 times around circuit below:
A 25 squats
B 15 L-sit leg raises
C 10 parallel bar dips
D 15 inverted body rows
E 10 plyometric deficit pike push ups

 

[DEBBIESCOTT]

Libre 5.7
Yesterdays food
B/ protein shake with almond milk, cheddar, Brazil nuts
S/ cheddar (on spin bike)
S/ wholemeal toast with butter, marmite, an avocado & 2 poached eggs
L/ tin of salmon, chia seeds, walnuts, banana, oat & blueberry muffin
S/ celery & cream cheese
D/ rump steak, piccolo tomatoes, red onion, button & chestnut mushrooms, corn on the cob, horseradish sauce
S/ cheese string, almonds
Exercise
30 minutes circuits
30 min spin (10 miles)
1 mile run
5 minutes cool-down on bike (1.5 miles)
1 mile walk

 

[midnightrider2]

Sunday 14/4
FBG (05:30) Not measured today
Rest day

......................5 km walk
Breakfast (7.30pm): Porridge (almond milk), plum, blueberries, walnuts (275 Cal / 38.1g Carbs}

Lunch (12.30pm): Friends round for lunch, wife cooked
Champagne (x2) {121 Cal / 3.7g Carbs}
Roast lamb, roast potatoes, swede & carrot mash, peas, savoy cabbage / Barolo (x2) {810 Cal / 44.9g Carbs}
Sticky toffee pudding, ice cream {304 Cal / 44.2g Carbs}

Dinner (6.30pm): Scrambled egg & baked beans on toast {296 Cal / 27.5g Carbs}
Peach, strawberries, yoghurt, hazelnuts {127 Cal / 10.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1981
Carbs 175.1g
Protein 79.3g
Fat 62.9g (Sat Fat 18.5g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[AGC_68]

FBG: 6.0​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: Cheese roll
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: Greek yoghurt, berries, peanut butter, protein powder, cocoa powder

Yesterday's Physical Activity

Steps​

10,000

Workout:
Morning:
4 times around circuit below:
A 25 squats
B 15 L-sit leg raises
C 25 deficit push ups
D 15 inverted body rows

 

[midnightrider2]

Monday 15/4
FBG (05:30) 4.3

Breakfast (5.30pm): Porridge (almond milk), plum, blueberries, walnuts (272 Cal / 38.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine (10 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {75 Cal / 17,0g Carbs}
..................................1 km jog to the gym
...................................rowing machine (10 x 500m sprints, 30 sec rests)
..................................1 km jog home
Lunch (12pm): Scotch broth, toast soup {291 Cal / 30.5g Carbs}
Peach, strawberries, yoghurt, hazelnuts {128 Cal / 13.3g Carbs}

Dinner (6pm): Tagliatelle with monkfish, fennel & artichokes {523 Cal / 56.1g Carbs}
Chocolate mousse, raspberries, pecans {2222 Cal / 23.1g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1554
Carbs 184.9g
Protein 75.5g
Fat 47.3g (Sat Fat 6.9g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 5.7
Yesterdays food
B/ scrambled eggs on wholemeal toast
S/ ryvita thin & cream cheese
L/ warm roast chicken salad, homemade banana & walnut bread
D/ Greek yogurt, casien, cinnamon, alpro milk, sunflower seeds, blueberries, raspberries, toasted coconut
S/ cheese string, salted peanuts
Rest day

 

[AGC_68]

FBG: 5.6​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: cheese toastie, 2 apples
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
Snack: wotsits and dark chocolate

Yesterday's Physical Activity

Steps​

7,000

Workout:
Morning:

4 x 25 squats
4 x 15 L-sit leg raises
4 x deficit push ups to failure
4 x inverted body rows to failure

 

[Lainie71]

FBG 6.5
Exercise
45 mins spin bike
10 mins light weights
10 mins glider work out
Food
B - x 2 seeded Ryvita with avocado & scrambled egg
L - 3 rashers of smokey bacon, 2 fried eggs with mushrooms
D - Homemade courgetti bolognaise
Snacks - cucumber, olives soaked in olive oil, fresh basil, fresh chopped rosemary, garlic and cherry tomatoes, soaked over night and yummy!
Drinks
Green tea, decaf tea and water

 

[midnightrider2]

Tuesday 16/4
FBG (05:30) Not measured today

Breakfast (5.30pm): Porridge (almond milk), strawberries, raspberries, pecans (285 Cal / 37.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine (10 x 500m sprints, 30 sec rests)
..................................1 km jog home
Snack (9am): Mackerel (in tomato sauce) on toast {302 Cal / 17,1g Carbs}

Lunch (12pm): Scotch broth, croutons {289 Cal / 31.4g Carbs}
Plum, blueberries, yoghurt, walnuts {125 Cal / 12.3g Carbs}

Dinner (6pm): Harissa chicken tagine, couscous {601 Cal / 43.3g Carbs}
Pineapple, kiwi, yoghurt, pistachios {136 Cal / 18.4g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1780
Carbs 167.7g
Protein 100.6g
Fat 71.7g (Sat Fat 13.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 6.7
Yesterdays food
B/ usual overnight yogurt, benecol
S/ ryvita thin & cream cheese
L/ tofu bhudda bowl with brown basmati rice
S/ homemade banana & walnut bread & butter, Brie, strawberries
D/ lamb & mint burger, roasted vegetables ( broccoli, cauliflower & Brussels)
S/ cheese string, salted peanuts
Exercise
Peleton
30 minutes power zone endurance ride
5 minutes post ride stretch

 

[AGC_68]

FBG: 5.7​

Yesterday's food:
B: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
L: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
D: Huel, Chocolate Black edition, cocoa powder, 2 eggs, nuts
AD: Greek yoghurt, berries, protein powder, peanut butter, cocoa powder

Yesterday's Physical Activity

Steps​

7,000

Workout:
Morning:
4 times around:
A. 15 straight leg raises on parallel bars
B. 10 parallel bar dips
C. 12 inverted body rows
D. 20 shoulder presses (2 x 16 kg)
E. 25 lunges