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 (1 year)

90 days180 days1 yearAll time
88.7kg 74kg 2025-12-09: 88.7kg2026-06-24: 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
2018-04-25 94.9 kg 28.6
2018-04-18 96.2 kg 29.0
2018-04-04 97.1 kg 29.3
2018-03-28 100.1 kg 30.2
2018-03-21 101 kg 30.5
2018-03-19 103 kg 31.1
2018-03-14 104 kg 31.4
2017-10-02 104 kg 31.4
2017-07-27 104 kg 31.4
2016-09-09 104 kg 31.4
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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, 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.

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.