13th May 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.3 @ 7.20 am

BP: 112/69 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Trajentamet at 8.05 pm

SUPPLEMENTS

3 fish oil @ 7.55 a.m 

1 iron tablet @ 7.55 am

DIET

• Breakfast: Oatmeal with dates, sultanas and Assam tea
• Lunch: Fried rice with eggs, tomato, anchovies, veggie sausages and Assam tea
• Dinner: Roti chanai with grass-fed beef

EXERCISE 

100 alternate nostril breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 chest presses

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

walking steps

100 alternate knee taps

100 chest pulls

100 fire hydrants

100 seconds balasana

100 hammer curls

100 bicep curls 

100 tricep curls 

Pan-grilled lamb chop with sweet potato wheels for lunch