Wednesday 24 June
You can't out-supplement a diet that doesn't serve you. Food comes first.
Food diary
1645 kcal · Protein 74g · Carbs 221g · Fat 49g
Breakfast 296 kcal
| Breakfast Biscuits (Belvita) 45 g |
199 kcal |
| Banana, raw 100 g |
97 kcal |
Midday Meal 500 kcal
| COMPLETE HIGH PROTEIN COMPLETE MEAL COOKIES & CREAM FLAVOUR (müller MYPROTEIN) 500 g |
500 kcal |
Evening Meal 378 kcal
| Morrisons Roasted Vegetable Risotto (Morrisons) 400 g |
378 kcal |
Snacks 471 kcal
| Strawberries, raw 91 g |
21 kcal |
| Raspberries, raw 30 g |
14 kcal |
| Blueberries, raw 25 g |
64 kcal |
| Kiwifruit, ZESPRI SunGold, raw 55 g |
63 kcal |
| Apples, red delicious, with skin, raw (USDA) 83 g |
56 kcal |
| Siggi’s Skyr 0% Fat (Siggi’s) 134 g |
54 kcal |
| Protein Sourdough Toasting Loaf (Aldi Specially Selected) 127 g |
131 kcal |
| lupark spreadable (lupark) 12 g |
68 kcal |
Hydration is not a detail. It is load-bearing infrastructure for everything else.
Activity
3 sessions · 3.2 km · 37 min 30 sec · 288 kcal burned
| Running, Treadmill 3.2 km · 28 min 30 sec · C25K W1D3 |
243 kcal |
| Leg Press 3 min · 60kg x 1 sets x 10 reps |
15 kcal |
| Leg Press 6 min · 50kg x 2 sets x 10 reps |
30 kcal |
Weight
74kg · BMI 22.3 (Healthy weight) · logged 2026-09-30
Trend (180 days)
History
| Date | Weight | BMI |
|---|---|---|
| 2026-09-30 | 74 kg | 22.3 |
| 2026-09-08 | 74.3 kg | 22.4 |
| 2026-08-14 | 74.9 kg | 22.6 |
| 2026-08-06 | 75.9 kg | 22.9 |
| 2026-08-04 | 77.1 kg | 23.3 |
| 2026-07-31 | 76.2 kg | 23.0 |
| 2026-07-26 | 77.3 kg | 23.3 |
| 2026-07-23 | 78.2 kg | 23.6 |
| 2026-07-18 | 80 kg | 24.2 |
| 2026-07-07 | 84 kg | 25.4 |
Being well rested makes a hard run feel possible and an easy one feel lovely.
Steps and sleep
Latest reading from my fitness tracker: Sun 25 Oct, 04:00.
Steps, last 7 days
No fitness tracker data for this period yet.
Sleep, last 7 days
No fitness tracker data for this period yet.
No fitness tracker data for this period yet.
Movement burns off what thinking can't.
Stress
Measured by my fitness tracker about every half hour, on a scale of 1 to 99. Relaxed 1 to 29, Normal 30 to 59, Medium 60 to 79, High 80 and over.
Average stress, last 7 days
No fitness tracker data for this period yet.
Overnight HRV, last 7 days
HRV (heart rate variability) is how much the gap between heartbeats varies, averaged over the night. Higher usually means better rested. It differs a lot from person to person, so the trend matters more than the number.
Needs at least two nights of HRV readings to show a trend.
No stress readings for this period yet.