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

DEBBIESCOTT said:
Libre 5.6
Yesterdays food
B/3 scrambled eggs on nimble toast, benecol
S/5 almonds (straight after gym)
S/protein shake with almond milk, banana, oat & blueberry muffin
L/roast chicken, basmati rice, piccolo tomatoes, red onion, cheddar, avocado & salad cream
S/2 keto peanut butter cups, cheddar
D/2 Lincolnshire sausages, overnight yogurt & berries
S/salt & vinegar peanuts & cheese string
Exercise
10 minutes treadmill walk
3x12 leg curls
3x12 leg press
3x12 squats
Lat pull downs
1x12 & 1x15 large bar
Same for med & small bar
3x12 (each side) single arm seated rows
3x12 back flys
3x20 pullovers
10 minutes treadmill walk
Pm
Peleton
20 minutes intervals run
20 minutes walk
Calories 2,219
Carbs 85
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Great activity as usual .. you're making me feel like a slacker! :playful:
 
MrPeaky said:
No just like to workout and keep healthy.

Currently recovering post surgery so have a little more time on my hands for training and rehab, normally I would do weights 4 times a week for about 60-90 mins and cardio /swim on a couple of mornings.

Always been active, It pains me that my T2 came when I was laid up for 6 months and as soon as I was active again back to normal.

Probably ran with high peaks and less than ideal levels all my life, but activity outweighed the eating ha.

Clearly insulin resistant but the good thing is I found out and caught it very early in on the down slope for which I am grateful, Doc is looking at removing my diagnosis at the 5 year point as I only ever had 2 results in the T2 range 2 weeks apart, and I would very much like to pay a lot less for my Life Insurance and Crit health cover ha!
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Great that you caught it early mate. I'm sure you'll get off the T2 status soon. Nice going.
Love the workouts .. post some more detail on what you do for the weights, always looking for something interesting and new.
All the best :)
 
AGC_68 said:
Great that you caught it early mate. I'm sure you'll get off the T2 status soon. Nice going.
Love the workouts .. post some more detail on what you do for the weights, always looking for something interesting and new.
All the best :)
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4 Sessions a week 60-90 Mins

Hit each group on a separate day
Day 1- Chest 10 Exercises 3 x 12 Reps in the 9 - 12 range

Day 2 - Back 10 Exercises 3 x 12 Reps in the 9 - 12 range

Day 3 - Arms and Shoulders 4 exercises each group Exercises 3 x 12 Reps in the 9 - 12 range

Day 4 - Legs Limited on my ROM due to injuries, so curl / extension / rear push 3 x 12 Reps in the 9 - 12 range then TRX pivot Squats to failure 5 times

Every session has some core / lower back exercises to finish off.


Then Cardio 3 sessions a week normally 2.4K swim or 40Kish bike ride.

Normally hit the Weights up pre work around 6am, then get the cardio in on a lunchtime or weekends.

Dog walks and MTB alongside as and when as well aim for 20k+ steps a day.
 
Libre 4.1
Yesterdays food
B/cheese omelette, avocado & benecol
L/roast chicken, basmati rice, red onion, piccolo tomatoes & broccoli
S/ryvita & peanut butter
D/ham salad
S/2 cheese strings & walnuts
Exercise
20 minutes Peleton walk before work, otherwise rest day
 

FBG: 5.8​

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, cheese roll
AD: Protein pudding

Yesterday's Physical Activity

Steps​

~ 7000

Workout:
5 times around the circuit below
1 minute squats
1 minute lunges
1 minute squats
1 minute lunges
1 minute squats
 
MrPeaky said:
FBG 5.3

Friday Cheat Meal Day (Best / Worst day of the week!)

6 Scrambled Eggs
2 Rice Crackers with PB (16g)

1 Pepprami
Donner Meat and Pepperoni Calzone With Chilli and Garlic Sauce (200)

216 Total Carbs


2 Hours Arms And Shoulders
45 Min Swim
30 Min sauna and steam.
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LOL a dirty donner or a clean one?
MrPeaky said:
4 Sessions a week 60-90 Mins

Hit each group on a separate day
Day 1- Chest 10 Exercises 3 x 12 Reps in the 9 - 12 range

Day 2 - Back 10 Exercises 3 x 12 Reps in the 9 - 12 range

Day 3 - Arms and Shoulders 4 exercises each group Exercises 3 x 12 Reps in the 9 - 12 range

Day 4 - Legs Limited on my ROM due to injuries, so curl / extension / rear push 3 x 12 Reps in the 9 - 12 range then TRX pivot Squats to failure 5 times

Every session has some core / lower back exercises to finish off.


Then Cardio 3 sessions a week normally 2.4K swim or 40Kish bike ride.

Normally hit the Weights up pre work around 6am, then get the cardio in on a lunchtime or weekends.

Dog walks and MTB alongside as and when as well aim for 20k+ steps a day.
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Sounds very good for building a lot of muscle .. almost a classic bodybuilder split.
I don't have as much time so until recently I've been doing whole body routines everyday but varying the exercises and intensity to keep the fatigue manageable.
That used to be OK but as I'm getting older it is not as effective as it used to be.
I recently switched to just an upper/lower split and it definitely helps build more muscle. I'll stick to that for a while and see how it goes. I am definitely finding that as I age my adipose fat levels are dropping so I need more muscle and activity to so that it can act as the primary sources of glucose removal from the blood. If I rely on it going to fat stores, the available space in my adipose fat isn;t so big and it'll soon start going to visceral fat and the FBG starts to slowly trend upwards.
Thanks for sharing the detail mate .. I might switch to that kind of split in the future If I need to in order to maintain a good amount of muscle tissue.
 
AGC_68 said:
LOL a dirty donner or a clean one?

Sounds very good for building a lot of muscle .. almost a classic bodybuilder split.
I don't have as much time so until recently I've been doing whole body routines everyday but varying the exercises and intensity to keep the fatigue manageable.
That used to be OK but as I'm getting older it is not as effective as it used to be.
I recently switched to just an upper/lower split and it definitely helps build more muscle. I'll stick to that for a while and see how it goes. I am definitely finding that as I age my adipose fat levels are dropping so I need more muscle and activity to so that it can act as the primary sources of glucose removal from the blood. If I rely on it going to fat stores, the available space in my adipose fat isn;t so big and it'll soon start going to visceral fat and the FBG starts to slowly trend upwards.
Thanks for sharing the detail mate .. I might switch to that kind of split in the future If I need to in order to maintain a good amount of muscle tissue.
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Try indoor ‍cycling. Oh wait……
 
I haven't posted for a while, have been away. Have been in the 6 -7 region all week but no exercise as such. I have been closing all the exercise rings on my apple watch as I have been house clearing and garden clearing. Back on the exercise tomorrow but as I have been on the go all week my back and feet are killing :banghead:
 
Friday 17/5
FBG (5.30am) 4.3

Breakfast (5.30pm): Porridge (almond milk), nectarine, strawberries, pecans (267 Cal / 37.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................10 km jog home
Nice gentle run to complete this weeks exercises

Snack (9am): Banana {69 Cal / 15.8g Carbs}

Lunch (12pm): Spanish fish stew [leftovers], pangrattato {501 Cal / 34.5g Carbs}
Ajo Blanco {194 Cal / 12.5g Carbs}
Pear, blueberries, yoghurt, walnuts {139 Cal / 12.2g Carbs}

BG (6pm) 4.4
Dinner (6pm): Salmon & asparagus quiche, fries, salad / Chablis (5oz) {723 Cal / 37.4g Carbs}
Pineapple, mango, yoghurt, pistachios {144 Cal / 18.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2080
Carbs 175.4g
Protein 93.6g
Fat 95.0g (Sat Fat 26.6g / Trans fats 0.9g)

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

FBG: 5.5​

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

Yesterday's Physical Activity

Steps​

~ 7000

Workout:
4 sets chest supported bent over rows to failure
4 sets decline inverted body rows to failure
4 sets biceps curls to failure
4 sets of 25 deficit push ups
4 sets of 10 deficit pike push ups
4 sets of 10 diamond push ups
 
libre 5.7
Yesterdays food
B/scrambled eggs with mozzarella, benecol
S/protein shake with almond milk, cheese on toast
L/tin of salmon, an avocado, chia seeds & walnuts
D/2 chicken thighs stuffed with asparagus & mozzarella balls, corn on the cob
S/cheese string & salt & vinegar peanuts
Exercise
45 minutes Peleton outdoor run (cold, windy & definitely not enjoyable)
 
MrPeaky said:
5.7

Sofa surfed most of the day then went watched the boxing got home about 0130 ate left over mixed grill meat and a naan.

Got up 0630 for a day out at Alton Towers (been a long day )
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Sounds like Fury's training camp menu! :joyful:
Still a decent fasting glucose though mate
 
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