Nourish

Monday 6 July

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Eating enough is as important as eating well. Under-fuelling is not discipline.

Food diary

1802 kcal · Protein 52g · Carbs 143g · Fat 106g

Breakfast 199 kcal

Breakfast Biscuits (Belvita)
45 g		 199 kcal

Midday Meal 500 kcal

COMPLETE HIGH PROTEIN COMPLETE MEAL COOKIES & CREAM FLAVOUR (müller MYPROTEIN)
500 g		 500 kcal

Evening Meal 498 kcal

Mushrooms, raw
175 g		 31 kcal
Quick add calories
75 g		 1 kcal
Tomatoes, raw
56 g		 7 kcal
Free Range 6 Golden Yolk Eggs (Exceptional)
250 g		 62 kcal
Hash Brown Bites (Iceland)
115 g		 397 kcal

Snacks 605 kcal

Banana, raw
100 g		 97 kcal
Coconut Oil Cooking Spray (Frylight)
3 g		 508 kcal
You are not competing with anyone in this gym. You are collaborating with your past self.

Activity

1 session · 1.06 km · 12 min 8 sec · 59 kcal burned

Walking, Treadmill
1.06 km · 12 min 8 sec · Lunch leg strech		 59 kcal

Weight

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

Trend (90 days)

90 days180 days1 yearAll time
77.3kg 74kg 2026-07-26: 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
2021-01-23 91.7 kg 27.7
2021-01-16 93.9 kg 28.3
2021-01-09 94.1 kg 28.4
2021-01-02 99 kg 29.9
2020-08-03 93.7 kg 28.3
2020-07-27 96.9 kg 29.3
2020-05-19 92.7 kg 28.0
2020-05-10 92.7 kg 28.0
2020-05-02 95.6 kg 28.9
2020-04-18 97.8 kg 29.5
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Slow down in the evening and the night tends to follow.

Steps and sleep

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

Latest reading from my fitness tracker: Sat 24 Oct, 17:00.

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.

You can respond instead of react. Even a single breath makes the gap.

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.