29th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 6.5 @ 7.00 am

BP:118/67/79

 @7.00 am

8 hours of sleep

MEDICATION

Trajentamet @7.05 am

Amlodipine @7.00 am

Dutasteride @ 8.00 am

Trajentamet @ 7.00  pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Oatmeal with sunflower kernels and espresso 

Lunch: Basmati rice with spicy lamb

Dinner: Two bananas

EXERCISE 

1000 soleus pushups

200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

Cloudless again today

28th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.3 @ 7.20 am

BP: 96/59/83  @ 1.00 pm

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @  7.00 pm

SUPPLEMENTS

2 fish oil @ 7.15 a.m.

DIET

Breakfast: Oatmeal with chia seeds, sunflower seeds, pepitas and espresso 

Lunch: Basmati rice with spicy lentils and choysum 

Dinner: 1 mango

EXERCISE 

1000 soleus pushups

200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

    Yagan Square spruced 

          up for Diwali 

26th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 6.30 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m.

DIET

Breakfast: Oatmeal with chia seeds, pepitas, sultanas and espresso 

Lunch: Chicken rice with choysum 

Dinner: One pink lady apple

EXERCISE 

1000 soleus pushups

 200 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

My daily 20-minute exercise 

25th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.8 @ 7.45 am

BP: 135/77/74 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 8.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m.

DIET

Breakfast: Oatmeal with chia seeds, sunflower seeds, walnuts and espresso 

Lunch: Fried rice noodles with eggs and anchovies 

Dinner: One banana

EXERCISE 

1000 soleus pushups

200 climbing steps 

 8000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

       Dutch-era Stadthuys in                      Melaka

27th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.3 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 6.45 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese, fried omelette and glass of espresso with full-cream milk

Lunch: BBQ cheeseburger and cappuccino 

Dinner: Ramen noodle soup with choysum 

EXERCISE 

1000 soleus pushups

 100 climbing steps 

6000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

               Irish rose

24th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.00 am

Trajentamet @ 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with walnuts, pepitas  banana, half-boiled egg and espresso 

Lunch: Basmati rice with yogurt and spicy lentils

Dinner: 

EXERCISE 

1000 soleus pushups

200 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

               Kaya Perth

23d October 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 6.9 @ 7.00 am

BP: 123/75/71 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.10 am

Amlodipine @ 7.10 am

Dutasteride @  9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.30 a.m.

DIET

Breakfast: Oatmeal with sorghum, sunflower seeds, banana and espresso 

Lunch: 

Dinner: 

EXERCISE 

1000 soleus pushups

 150 climbing steps 

12000 walking steps

1000 slow jogging

100 deep squats

20-min legs-on-wall pose

    Blue gum at our bus stop