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

Monday 08/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Smoked mackerel, rhubarb compote {320 Cal / 7.4g Carbs}
Figs, Greek yoghurt, granola {181 Cal / 20.6g Carbs}

Lunch (12pm): Mushroom & fennel soup {51 Cal / 4.2g Carbs}
Chicken salad {284 Cal / 12.3g Carbs}
Pear, blueberries, yoghurt, walnuts {169 Cal / 15.0g Carbs}

Dinner (6pm): Pasta fazool with duck breast [leftovers] {535 Cal / 51.9g Carbs}
Mango, kiwi, yoghurt, pistachios {161 Cal / 17.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1752
Carbs 135.1g
Protein 120.9g
Fat 74.0g (Sat Fat 20.0g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.3
Yesterdays food
B/cream cheese pancakes with blueberries & raspberries
L/heylo bacon sub
S/apple & cheddar
D:chicken breast in tomato sauce & low carb pasta
rest day
 
Libre 5.3
Yesterdays food
B/3 scrambled eggs with parmesan
S/protein shake with almond milk & banana, oat & blueberry muffin
S/latte
L/heylo cheese sub
D/2 pork sausages, carrot batons & green vegetable medley
Exercise
2050m swim
2 mile walk
 
Tuesday 09/09
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {346 Cal / 44.6g Carbs}
.........................10km jog - rest week so nothing very strenuous

Snack (8am): Banana {73 Cal / 17.7g Carbs}

Lunch (12pm): Soupe au pistou, avocado toast {370 Cal / 35.2g Carbs}
Figs, Greek yoghurt, honey, almonds {184 Cal / 24.2g Carbs}

Dinner (6pm): Beetroot & goats cheese loaf, fries, spinach salad {582 Cal / 52.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {142 Cal / 13.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1739
Carbs 193.7g
Protein 58.3g
Fat 74.9g (Sat Fat 13.4g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 10/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {302 Cal / 39.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (8am): Mushrooms & tomatoes on toast, OJ {244 Cal / 31.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Pumpkin & sage soup {64 Cal / 11.2g Carbs}
Chicken tikka, pickles, salad {374 / 14.7g Carbs}
Nectarine, raspberries, yoghurt, pecans {146 Cal / 11.0g Carbs}

BG (6pm) 4.1
Dinner (7pm): Scrambled eggs, smoked salmon, avocado toast {572 Cal / 35.4g Carbs}
Figs, Greek yoghurt, pistachios {168 Cal / 19.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1912
Carbs 169.5g
Protein 99.0g
Fat 85.5g (Sat Fat 15.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday FBG
Libre 4.3
Tuesdays food
B/homemade breakfast loaf, benecol
S/protein shake with almond milk, banana, oat & blueberry muffin
S/latte & pecans
L/ham & cheese Heylo sandwich
D/salmon fillet & low carb pasta
Exercise
10 minutes indoor row
3x10 bench press
3x10 dumbell flys
3x10 lat pulldowns
3x10 strict barbell shoulder press
3x10 1 arm rows (each side)
3x10 dumbbell lateral raises
2 mile walk
 
Libre 4.7
Yesterdays food
B/breakfast loaf & benecol
S/brazil nuts & cheddar
L/roast turkey, stuffing, broccoli, carrots, cauliflower & gravy
D/cheese on toast
Exercisee
3 mile walk
 
Thursday 11/09
FBG (5.30 am) 4.2
Rest day

Breakfast (6.30am): Porridge (almond milk), strawberries, raspberries, pecans {314 Cal / 43.6g Carbs}

Lunch (12pm): Pumpkin & sage soup {60 Cal / 10.6g Carbs}
Salmon fillet, salad {308 / 4.0g Carbs}
Turkish figs, yoghurt, pistachios, honey {169 Cal / 25.5g Carbs}

Dinner (6pm): Orzo with lemon shrimp, courgette & peas {477 Cal / 57.2g Carbs}
Blueberry & lemon tart {287 Cal / 29.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1657
Carbs 176.7g
Protein 93.3g
Fat 55.5g (Sat Fat 11.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 12/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Porridge (almond milk), plum, blueberries, walnuts {307 Cal / 40.7g Carbs}

Lunch (12pm): Pumpkin & sage soup {57 Cal / 10.2g Carbs}
Tuna & avocado salad {369 / 6.7g Carbs}
Peach, raspberries, yoghurt, pecans {163 Cal / 11.5g Carbs}

Dinner (6pm): Courgette, feta & mint souffle, fries, green beans {566 Cal / 42.8g Carbs}
Turkish figs, yoghurt, pistachios, honey {169 Cal / 24.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1673
Carbs 142.8g
Protein 77.8g
Fat 80.0g (Sat Fat 19.4g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday 13/09
FBG (5.30 am) 4.2
Rest day

Breakfast (6.30am): Bacon & eggs, mushrooms, baked beans, toast/ OJ {547 Cal / 34.6g Carbs}

Lunch (12pm): Avocado toast with king prawns & tomatoes {253 Cal / 17.1g Carbs}
Plum, blueberries, yoghurt, walnuts {162 / 14.0g Carbs}

Snack (3pm): Coffee & chocolate chip cake {204 Cal / 28.4g Carbs}

BG (6pm): 4.4 (very happy as cake was extremely sweet, made by son so couldn't refuse!)
Dinner (6pm): Caponata with squid {359 Cal / 25.1g Carbs}
Peach, strawberries, yoghurt, hazelnuts {130 Cal / 11.3g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1697
Carbs 137.2g
Protein 91.6g
Fat 81.3g (Sat Fat 21.0g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG Saturday
Libre 5.8
Contour 5.8
Fridays food
B/scrambled eggs & Parmesan, benecol
S/latte, collagen & almonds
L/heylo ham & cheese sandwich
S/pear & peanut butter
D/chicken parmigiana & low carb spaghetti
Exercise
Rest day
Sunday FBG
Libre 4.9
Saturday’s food
B/slice cheese & marmite on Heylo toast, benecol
S/protein shake with almond milk (at gym)
S/eggs, bacon, sausage, tomatoes, mushrooms, hp sauce, slice wholemeal toast & butter (out for breakfast after the gym)
S/ham & cheese Heylo sandwich
D/cajun chicken & roasted vegetables
Exercise
1 mile row
3x12 hack squats
3x12 leg press
3x12 back extensions
3x10 bench press
3x10 reverse back flys
3x10 lat pulldowns
3x10 single arm bent over row
3x10 strict barbell shoulder press
3x10 barbell lateral raises
1 mile treadmill incline walk
 
Sunday 14/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {313 Cal / 38.2g Carbs}
..................................c.20 km run (#19) [98 min 07 sec] New PB
Breakfast 2 (6.30am): Garlic mushrooms on toast, OJ {219 Cal / 25.8g Carbs}

Lunch (1pm): At friends' house, testing newly built home made pizza oven. Values estimated.
Nduja & artichoke pizza {565 Cal / 58.6g Carbs}

Dinner (6pm): Sausages, celeriac mash, carrots, peas, crab apple jelly {612 Cal / 49.3g Carbs}
Pear, blueberries, yoghurt, walnuts {169 Cal / 15.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1920
Carbs 193.7g
Protein 80.6g
Fat 84.7g (Sat Fat 25.4g / Trans fats 1.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 15/09
FBG (5.30 am) 4.4

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {314 Cal / 40.6g Carbs}
..................................c.10 km run (#8) [48 min 15 sec] 73 sec over PB
Breakfast 2 (7.30am): Smoked salmon & scrambled eggs on toast, OJ {383 Cal / 20.8g Carbs}

Snack (10.30am): Banana {74 Cal / 17.9g Carbs}
..................................c.10 km jog (#8)

Lunch (12pm): Pumpkin & sage soup {64 Cal / 11.2g Carbs}
Prawn & avocado salad {247 Cal / 5.7g Carbs}
Strawberries, raspberries, yoghurt, pecans {141 Cal / 11.7g Carbs}

Dinner (6pm): Casarecce with cauliflower & chilli {427 Cal / 50.6g Carbs}
Cheese & figs/ Cotes du Rhone (2 glasses) {402 Cal / 16.2g Carbs}
Friend dropped in with some cheese & a bottle

5 cups of coffee {3 of them decaf)

Calories 2095
Carbs 180.8g
Protein 81.4g
Fat 84.4g (Sat Fat 19.3g / Trans fats 0.3g)

Tuesday 14/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Smoked mackerel, gooseberry compote {303 Cal / 7.5g Carbs}
Strawberries, yoghurt, pecans {156 Cal / 9.7g Carbs}

Lunch (12pm): Celeriac & apple soup, avocado toast {329 Cal / 40.7g Carbs}
Figs, yoghurt, walnuts {181 Cal / 17.8g Carbs}

BG (6pm) 3.9
Dinner (6pm): Hake, white bean & chorizo stew {575 Cal / 32.9g Carbs}
Cherries, yoghurt, hazelnuts {159 Cal / 17.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1745
Carbs 132.6g
Protein 106.7g
Fat 80.2g (Sat Fat 16.7g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Contour 4.9
Yesterdays food
B/keto quiche, benwcol
S/latte, collagen & Brazil nuts
L/heylo brown ham & cheese sandwich
S/apple & cheddar
D/chia seed pudding with nuts, seeds & berries
Exercise
2.5 mile walk at work
 
Libre 5.7
Yesterdays food
B/homemade keto quiche, benecol
2nd breakfast/ protein shake with almond milk& slice cinnamon & raisin toast & butter
S/latte, collagen & almonds
L/heylo brown ham & cheese sandwich
S/kind bar
D/2 pork sausages, green vegetable medley medley, minted baby potatoes & bisto
Exercise
Am
1,000m row
3x10 bench press
3x10 back flys
3x10 lat pull downs
3x12 single arm bent over rows (each arm)
3x10 strict barbell shoulder press
Z3x10 lateral raises
Pm
Peleton
15 minutes hill climb
5 minutes post ride stretch
 
Wednesday 17/09
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, pecans {295 Cal / 39.3g Carbs}
..................................c.10 km run (#8) [47 min 23 sec] 21 sec over PB
Breakfast 2 (7.30am): Garlic mushrooms on toast {208 Cal / 23.1g Carbs}

(11am) ......................c.10 km jog (#8)

Lunch (12pm): Avocado toast with tuna {488 Cal / 32.8g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {134 Cal / 11.4g Carbs}

Dinner (6pm): Pheasant & wild mushroom stew, sweet potato mash,
green beans, peas, elderberry jelly {629 Cal / 39.8g Carbs}
Figs, Greek yoghurt, walnuts {180 Cal / 17.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1976
Carbs 170.8g
Protein 128.1g
Fat 76.2g (Sat Fat 12.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG 7.1
Yesterdays exercise
40 minute run
10 mins stretches
Food
B - Avocado and small portion of pumpkin seeds
L - 2 Boiled eggs
D - Air fried chicken, shirataki noodles and a dash of soy sauce
Snacks
Green beans, olives
Drinks
Green Tea
Mint tea, camomile tea
3 Cups of decaf tea with unsweetened almond milk
 
Thursday 18/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {299 Cal / 39.5g Carbs}
..................................c.10 km jog (#8) Felt dehydrated and tired today
Breakfast 2 (7.30am): Tinned mackerel (in tomato sauce) on toast {277 Cal / 16.2g Carbs}

Snack (10am): Banana {63 Cal / 15.3g Carbs}

Lunch (12.45pm): Chicken tikka, salad, pickles, flatbread {497 Cal / 42.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {134 Cal / 10.3g Carbs}

Dinner (6pm): Aubergine & lemon risotto {397 Cal / 60.6g Carbs}
Mango, kiwi, yoghurt, passion fruit, pistachios {152 Cal / 17.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1861
Carbs 208.3g
Protein 91.5g
Fat 65.8g (Sat Fat 13.2g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 19/09
FBG (5.30 am) 4.3
Rest day

Breakfast (5.30am): Porridge (almond milk), summer fruits, walnuts {316 Cal / 41.3g Carbs}

Lunch (12pm): Scrambled eggs, avocado toast {490 Cal / 30.7g Carbs}
Figs, yoghurt, pistachios {158 Cal / 17.0g Carbs}

BG (6pm) 4.1
Dinner (6pm): Breaded cod, fries, peas, sweetcorn {609 Cal / 56.3g Carbs}
Cherries, peach, yoghurt, pecans {152 Cal / 13.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1767
Carbs 165.2g
Protein 81.3g
Fat 77.3g (Sat Fat 12.2g / Trans fats 0.1g)

Saturday 20/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), summer fruits, walnuts {290 Cal / 38.6g Carbs}
..................................c.15 km run (#8) [74 min 49 sec] New PB
Breakfast 2 (8am): Toasted sourdough with peanut butter & mashed banana {311 Cal / 37.0g Carbs}

Lunch (12pm): Baked beans & mushroom on toast {323 Cal / 30.2g Carbs}
Plum, blueberries, yoghurt, hazelnuts {149 Cal / 12.3g Carbs}

Dinner (6pm): Tagliatelle carbonara {479 Cal / 46.4g Carbs}
Toffee panna cotta, chocolate tuille, strawberries {342 Cal / 38.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1936
Carbs 200.0g
Protein 63.4g
Fat 80.5g (Sat Fat 23.8g / Trans fats 0.8g)

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