30th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 7.1 @ 6.55 am

BP: 113/72 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Dutasteride @  am

Trajentamet at  pm

SUPPLEMENTS

1 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: An orange and some biscotti 
• Lunch: Scrambled eggs with okra and slices of tomato
• Dinner: An apple

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

10000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls

Three superfood dinner

29th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.8 @ 7.20 am

BP: 121/72 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Dutasteride @ 1.40 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Biscotti and tea
• Lunch: Sweet potato chips and banana fritters
• Dinner: Fried rice with anchovies, eggs, salami, peanuts and an aople

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups 

100 climbing steps 

9000 walking steps

800 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Recycling at its best

        

28th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.9 @ 7.25 am

BP: 122/71 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 6.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, almond meal, flaxmeal and coffee 
• Lunch: BBQ cheeseburger  and one navel orange
• Dinner: Turmeric soup with banana prawns and egg pasta 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

300 climbing steps 

13,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Serious recycling in Australia

        

27th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.8 @ 8.00 am

BP: 112/72 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @  1.10 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 1.15 a.m 

1 iron tablet @ 1.15 a.m.

DIET

• Breakfast: Puttu with banana, one egg sunny side up and a mug of coffee
• Lunch: Sothi with prawns, lasagna and egg pasta 
• Dinner: One apple and boysenberry icecream 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Family Christmas 

        

26th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.4 liters

BG: 5.6 @ 7.20 am

BP: 122/72 @ 7.25 am

8 hours of sleep

MEDICATION 

Trajentamet at 7.30 am

Amlodipine at 7 30 am

Dutasteride @ 12 noon

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with sultanas
• Lunch: One apple
• Dinner: Fried basmati rice with eggs, anchovies, peanuts, peanuts and salmon

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

 11,000 walking steps

10000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Today's bus with Christmas decorations 

25th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 5.5  @ 8.00 am

BP: 116/69 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @ 3.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, walnut meal and coffee
• Lunch: Basmati rice with banana prawns, rainbow trout and lentil curry
• Dinner: Fried basmati rice with eggs, anchovies, peanuts, banana prawns and Milo drink

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

10000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Banana fritters and tea

        

23d December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 6.4 @ 6.45  am

BP: 120/72 @ 7.30 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 7 35 am

Amlodipine at 7.35 am

Dutasteride @ 11.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with dates
• Lunch: Basmati rice with lentil curry
• Dinner: Tortilla wrap with grated carrot and cheese 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

12000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Well-rounded dinner

24th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.4 @ 6.00 am

BP: 116/73 @ 6.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @  9.30 am

Trajentamet at 8.00 pm

SUPPLEMENTS

2 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Tortilla wrap with grated carrot and coffee
• Lunch: Brown rice with lentil curry and a navel orange
• Dinner: Fried rainbow trout and banana prawns

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Our Christmas tree

        

22d December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.8 @ 7.25 am

114/67 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.40 am

Amlodipine at 7.40 am

Dutasteride @ 11.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: One half-boiled egg and cup of coffee 
• Lunch: One avocado, one roti paratha and one navel orange 
• Dinner: 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

100 soleus muscles pushups

100 climbing steps 

10,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

My personal abacus

        

21st December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.5 @ 7.40 am

BP: 102/60 @ 1.40 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Dutasteride @ 11.00 am

Trajentamet at 4.30 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m 

1 iron tablet @  8.20 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, flaxmeal, almond meal, prunes and coffee
• Lunch: Basmati rice with lentil curry, squash, anchovies, okra and eggplant
• Dinner: Fried basmati rice with eggs, anchovies, bean sprouts, tomatoes and an orange

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

6200 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

One of my favourite shirts

        

20th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.8 @ 7.30 am

BP: 114/71 @ 7.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Dutasteride @ 3.30 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: One sweet potato, one egg subside up and coffee
• Lunch: Soy milk
• Dinner: Fried basmati rice with anchovies, eggs, tomatoes and bean sprouts

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups 

60 climbing steps 

9000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Westfield Carousel mall

        

19th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 5.7 @ 8.00 am

BP: 122/72 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @ 3.15 pm

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 820 p.m 

1 iron tablet @ 8.20 a.m.

DIET

• Breakfast: One avocado
• Lunch: Basmati rice with lentil curry, scrambled eggs and navel orange 
• Dinner: Fried rice, lentil curry, zucchini and a mandarin

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 200 climbing steps 

 6000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Char kway teow with peas, eggs and chicken

        

17th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 8.00 am

BP: 95/60 @ 8.00 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Dutasteride @ 3.45 pm

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower kernels, prunes, flaxmeal, almond meal, rock melon and coffee
• Lunch: Char kway teow with eggs, chicken, peas and juiced vegetable
• Dinner: One avocado

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

150 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

 My favourite Domino's cheese pizza

18th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.3 @ 6.20 am

BP: 110/72 @ 6.30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.25 am

Amlodipine at 6.25 am

Dutasteride @ 7.25 pm

Trajentamet at 6.45 pm

SUPPLEMENTS

2 fish oil @ 6.35 a.m 

1 iron tablet @ 6.35 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, prunes, flaxmeal, almond meal and coffee
• Lunch: One Hass avocado and tortilla wrap with scraped carrot
• Dinner: Basmati rice with fried salmon, cucumber and tomatoes

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus muscle pushups

200 climbing steps 

10,000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Kopitiam cups

        

16th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 11.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, walnuts, flaxmeal, almond meal, sultanas and coffee
• Lunch: Roti paratta with cheese
• Dinner: Basmati rice with lamb curry

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 7000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

 Three of my best friends

15th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.9 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05  am

Dutasteride @ 11 am

Trajentamet at 8.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia seeds and walnuts
• Lunch: One mandarin orange
• Dinner: Basmati rice with lentil soup and lamb

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 8000 walking steps

 1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Today's self-portrait 

        

14th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.5 @ 8.00 am

BP: 107/73 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @ 3.30 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Two half-boiled eggs
• Lunch: One apple
• Dinner: Fried basmati rice with eggs, anchovies, gaichoy, roast pork and tomatoes 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Santa is at KFC