Nourish

Tuesday 30 June

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Vegetables don't have to be eaten raw or plain to count.

Food diary

898 kcal · Protein 41g · Carbs 126g · Fat 26g

Breakfast 206 kcal

Instant Oats - Original (Tesco)
225 g		 206 kcal

Midday Meal 334 kcal

Protein granola (Aldi)
45 g		 196 kcal
Morrisons Coconut Drink (Morrisons)
250 ml		 41 kcal
Banana, raw
100 g		 97 kcal

Evening Meal 174 kcal

Protein Sourdough Toasting Loaf (Aldi Specially Selected)
147 g		 131 kcal
Cottage cheese (Asda)
136 g		 42 kcal
Quick add calories
152 g		 1 kcal

Snacks 184 kcal

Greek Yoghurt (Olympus)
200 g		 130 kcal
Watermelon, raw
90 g		 30 kcal
Maria biscuits (Gullon)
26 g		 24 kcal
Strength is also coordination, balance, and muscle memory. Weight is just one measure of it.

Activity

3 sessions · 3.5 km · 47 min 20 sec · 335 kcal burned

Running, Treadmill
3.5 km · 29 min 20 sec · C25K W2D3		 247 kcal
Leg Press
9 min · 60kg x 3 sets x 10 reps		 44 kcal
Forearm Curls (underhand grip)
9 min · 22.5kg x 3 sets x 10 reps		 44 kcal

Weight

74kg · BMI 22.3 (Healthy weight) · logged 2026-09-30

Trend (180 days)

90 days180 days1 yearAll time
85.4kg 74kg 2026-06-24: 85.4kg2026-06-27: 85.4kg2026-07-01: 84.2kg2026-07-07: 84kg2026-07-18: 80kg2026-07-23: 78.2kg2026-07-26: 77.3kg2026-07-31: 76.2kg2026-08-04: 77.1kg2026-08-06: 75.9kg2026-08-14: 74.9kg2026-09-08: 74.3kg2026-09-30: 74kg

History

DateWeightBMI
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
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A rest day taken on purpose beats a bad session forced through.

Steps and sleep

– Steps
– Sleep the night before
– Resting heart rate (bpm, estimate)

Latest reading from my fitness tracker: Sat 24 Oct, 21:25.

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.

The people around you can share the load if you let them.

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
– Peak stress
– Of readings relaxed
– HRV the night before (ms)

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.