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Health & Fitness
CGM Log: Day 8
Shane
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I really pushed myself at the gym today, especially with my legs. Even though I've lost some weight and that affected my performance, I’m still happy with the effort I put in.
After the workout, I had 60g of protein, 5g of creatine, and 12g of glucose, but it barely nudged my blood sugar—just from 93 to 94 at its highest.
Later, I spent time with my younger sister since she doesn’t have many friends here in Korea. We had Gyukatsu for lunch. I ordered the double beef meal with a little white rice, so my blood sugar didn’t spike much. It did drop quite a bit afterward, but I didn’t really feel it.
We also indulged in some buttered bread, a lemon tart, and iced Americano. The desserts were tangy and refreshing, not too sweet.
Afterward, we visited an espresso bar where I had a Cafe Romano. It had sugar, and I also enjoyed the snack they served, which caused my blood sugar to peak twice at 100.
For dinner, we went to Seoul Forest and had spicy pork with white rice. I finished the whole bowl, and the sweet side dishes caused my blood sugar to rise from 89 to 122. White rice really is the key player in spiking my blood sugar.
My family from Australia is visiting Korea for a while, so we've been busy going around and just eating all sorts of things. I'm not thinking of it as a ruined diet; I'm just enjoying life. When I'm able to stick to a diet again, I'll just do my best then.
I’m exhausted from the leg workout and all the walking today. Time to crash.
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Shane
CGM Log: Day 11
This morning, I didn’t even drink coffee and went straight into an intense backside bodybuilding-style workout. I pushed myself so hard with deadlifts that my heart rate went up to 181. Now that I’m writing this, I notice I’ve got some pretty bad bruises on my legs. I feel proud. After the workout, I went to Starbucks to try the matcha cream frappuccino recipe by the legendary Arnold Hong from the Korean bodybuilding scene. Normally, it’s quite pricey, but thanks to a gift card I received, it wasn’t too bad this time. I’m grateful for the treat. I believe this drink contains maltodextrin, but it surprisingly didn’t spike my blood sugar much. That doesn’t mean it’s safe to drink without concern, though. As far as I know, even Arnold Hong avoids it during his diet periods. Think carefully if you’ve worked out hard enough to justify drinking this! For a snack, I got some fried chicken skin from KFC. Crispy fried chicken skin is always delicious! But perhaps because it has a lot of flour, my blood sugar spiked quite a bit despite not using any sauce. Still, it stayed within double digits. At lunchtime, I had galbi (grilled short ribs) and sashimi along with about 100g of rice in Apgujeong. There was a variety of food on the table, making it a really enjoyable meal! The flavor of the galbi was especially amazing. My blood sugar rose a bit late, but it stayed at 108, and 2 hours and 15 minutes after eating, it was back within the normal range. For dinner, I had mapo tofu with beef sirloin and some rice (about 150g) at home. Since I hadn’t consumed enough protein after my tough morning workout, I was so hungry that I ate about twice my usual amount. And that’s how my day went! How was your day? I don’t have any external plans tomorrow, so I’ll probably have home-cooked meals. Have a great night, everyone!
Shane
CGM Log: Day 10
This morning, like usual, I started my day with a workout. On an empty stomach, I focused on chest, shoulders, and triceps. I don't particularly enjoy chest exercises, so I don’t do them often. Plus, since my shoulder muscles are small, it seems like my blood sugar doesn't rise much after working them out. The workout intensity felt quite high (RPE 8). For breakfast, I kept it simple with a protein shake. My blood sugar went up a bit today, though only slightly. For a mid-morning snack, I had a salami stick and a protein bar, and I sipped on an iced Americano with three shots of espresso over a fairly long period. For lunch, I went to Euljiro with some keto friends and had dakdoritang (spicy chicken stew) and chicken salad. The food was quite sweet, and despite not eating rice, my blood sugar spiked significantly. I think it was because I had a lot of the broth. For dinner, I grilled some beef and prepared it three ways: with salt, teriyaki sauce, and stir-fried with gochujang (Korean chili paste). I enjoyed it with leafy greens and, just like yesterday, a half-serving of rice (150g). I think having half a serving of rice with a clean meal is fine. However, with a meal like today’s lunch, which wasn’t as clean and was quite sweet, I should probably avoid rice. I’m happy to have collected meaningful data today. Another day has passed without any issues! Here’s to making it through to day 15!
Shane
CGM Log: Day 9
Today at the gym, I worked on my back and biceps. As expected, my blood glucose went up a bit. I skipped cardio and went straight to showering, and interestingly, my glucose rose a little more during the shower. It seems like showers might have some effect on my blood glucose. After the workout, I craved a big breakfast, so I grilled 2 sausages, 2 eggs, 2 protein pancakes, and some mushrooms, along with an iced Americano. Surprisingly, my blood glucose didn’t rise at all—probably because it was already dropping, and the high-protein, high-fat meal didn’t affect it much. For lunch, I experimented with my rice portion. Normally, a full bowl of white rice spikes my blood glucose significantly, but today I had only half a bowl with sous vide beef and teriyaki mushrooms. My glucose only went up by 3 points, from 97 to 100. It seems like half a bowl doesn’t have a big impact on me, but I need to experiment more. For dinner, I had beef yukjeon, rose pasta (50g dry), and rose risotto (using half a bowl of rice). My glucose rose by 25 points during the first peak, likely due to this meal. Later, I had some fried chicken, which caused the second peak on the graph, but my glucose stabilized quickly. I still need to test how half a bowl of rice affects me. Finally, I went for a walk to get some ice cream but discovered a new place selling Korean fried chicken. I skipped the ice cream and instead bought half fried and half sweet & spicy chicken, eating about 10 pieces. It didn’t have a big impact on my blood glucose. I should freeze the leftover chicken to enjoy later.