30th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 6.0 @ 8.10 am

BP: 104/72/68 @ 8.10 am

8 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8 15 am

Dutasteride @12.30 pm

Trajentamet at 7.00 pm

DIET

Breakfast: Oatmeal with flaxmeal, almond meal, sweet potato, dates and cumin tea

Lunch: Roti paratta with peanut butter

Dinner: Ramen noodle soup with choysum 

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 

5100 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 superfood

29th 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.3 @ 8.00 am

BP: 108/73/72 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Dutasteride @ 8.30 am

Trajentamet at 7.00 pm

DIET

Breakfast: Oatmeal with sweet  potato and cumin tea

Lunch: Basmati rice with spicy fish, eggplant and spinach soup

Dinner: Basmati rice with spicy lamb and spinach

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 

5000 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 

       Recycling is our goal

28th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.2 @ 1.25 pm

BP: 119/83/78 @ 1.25 pm

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 1.40 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.15 a.m 

DIET

Breakfast: Roti paratta 

Lunch: Basmati rice with spicy fish, eggplant and kailan

Dinner:  Basmati rice with salmon and choysam soup

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 

 5000 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 

 Popular sushi outlet in Perth 

27th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.0 @  8.50 am

BP: 115/73/70 @ 8.50 am

9 hours of sleep

MEDICATION

Trajentamet at 9.15 am

Amlodipine at 9.15 am

Dutasteride @ 2.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.20 a.m 

1 iron tablet @ 9.20 a.m.

DIET

Breakfast: Oatmeal with almond meal, flaxmeal and strong German coffee

Lunch: BBQ cheeseburger and cappuccino 

Dinner: Basmati rice with spicy lamb curry and  choysam soup

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 

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 

            27th April 2024

26th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 8.30 am

BG: 4.8 @ 12.45 PM

BP: 113/69/71 @ 8.30 am

BP: 106/65/76 @ 12.45 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 2.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.35 a.m 

1 iron tablet @ 8.35 a.m.

DIET

Breakfast: Oatmeal with flaxmeal and almond meal

Lunch: Basmati rice with kailan and salmon soup

Dinner: Roti paratta wrap with 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 

1000 soleus pushups

100 climbing steps 

 8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

          Anzac biscuits

25th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.7 @ 7.00 am

BP: 120/72/70 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 1.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7 45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

Breakfast: Oatmeal with almond meal, flaxmeal, dates, plain tea and tea half-boiled eggs

Lunch: BBQ cheeseburger and cappuccino 

Dinner: Basmati rice and spicy soup of salmon and choysam 

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 

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 

         They fought for us

24th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

9 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 6.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

Breakfast: Oatmeal with almond meal, flaxmeal,  dates and cumin tea 

Lunch: Basmati rice with spicy eggplant and salmon

Dinner: Pasta with fried beef liver, eggplant and Greek yoghurt 

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 

11000 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 

23d April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

9 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 9.00 am

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

Breakfast: Oatmeal with horsegram, almond meal, flaxmeal, coffee with skim milk and cumin tea

Lunch:  Basmati rice with spicy eggplant and salmon

Dinner: Roti paratta with 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

 300 climbing steps 

 13000 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 

22d April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liters

BG: 5.7 @ 7.30 am

BP: 105/63/72 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet at  8.00 am

Amlodipine at 8.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese

Lunch: Char kway teow 

Dinner: Cheese 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 

 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 

21st April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 5.2 @ 5.00 pm

BP:100/59/78 @ 5.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 11.30 am

Trajentamet at 5.30 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

Breakfast: Oatmeal with chia seeds, almondmeal,  flaxmeal and cumin tea

Lunch:  Pasta with fried beef liver, kailan and tomato

Dinner: Curly pasta with 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

 200 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 

20th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  5.4 @ 6.10 am

BP: 112/74/67 @ 6.10 am

8 hours of sleep

MEDICATION

Trajentamet at 6.30 am

Amlodipine at 6.30 am

Dutasteride @ 9.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 6.45 a.m 

1 iron tablet @ 6.45 a.m.

DIET

Breakfast: Oatmeal with chia seeds, flaxmeal, almond meal and coffee with skim milk 

Lunch: Basmati rice with lentil soup and fried salmon

Dinner: Basmati rice with spicy salmon and yoghurt

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 

 11000 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 

19th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BP:  110/68/75 @ 7.20 am

BG: 5.3 @ 7.20 am

9 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Dutasteride @ 8.00 am

Trajentamet at 3.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

Breakfast: Oatmeal with sorghum, almond meal, flaxmeal and coffee with skim milk 

Lunch: Fried basmati rice with sausages, anchovies, eggs and bean sprouts

Dinner: Roti paratta 

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 

18th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5 2 @ 7.25 am

BP: 111/66/70 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 11.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

Breakfast: Oatmeal with almond, flaxmeal, sorghum, teff and coffee with skim milk

Lunch: Cheese pizza

Dinner: Tofu with burger meat 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

100 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 

      Today is a beautiful day

17th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 1.30 pm

BP: 106/66/80 @ 1.30 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 8.30 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

Breakfast: Oatmeal with almond meal, flaxmeal and coffee with skim milk

Lunch: Basmati rice with spicy NZ dory fish and blanched kailan 

Dinner: One 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 

 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 

16th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG:  5.9 @  11.00 am

BP: 111/69/66 @ 11.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 11.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 11.00 a.m 

1 iron tablet @ 11.00 a.m.

DIET

Breakfast: One roti paratta and a mug of coffee with slim milk and no sugar

Lunch: Char kway teow with lamb sausage and bean sprouts

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

1000 soleus pushups

100  climbing steps 

6000 walking steps

500 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 

15th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 4.00 pm

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7 45 a.m 

1 iron tablet @ 7 45 a.m.

DIET

Breakfast: Oatmeal with chia seeds, flaxmeal,  almondmeal and coffee with skim milk and no sugar

Lunch: Fried kwayteow with eggs, mussel meat, beef sausage, bean sprouts and choysam 

Dinner: Fried kwayteow 

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 

 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 

14th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7 @ 6.00 am

BP: 121/74/73 @ 6.00 am

6 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 a.m.

DIET

Breakfast: Roti paratta and coffee with no sugar

Lunch: 

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

1000 soleus pushups

 100 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 

13th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

9 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7 20 am

Dutasteride @ 9.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

Breakfast: Tortilla wrap with grated carrot, egg sunny side up and cup of coffee

Lunch: Pasta with burger meat, tomatoes, pumpkin, bitter gourd and pineapple

Dinner: Two bananas

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

600 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 

12th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.2 @ 7.20 am

BP: 106/69/77 @ 7.20 am

9 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 10 am

Trajentamet at 6.00  pm

SUPPLEMENTS

1 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

Breakfast: Oatmeal with almond meal, flaxmeal and dates

Lunch: Fried basmati rice with eggs, mussels, okra, mushrooms and gaichoy

Dinner: One roti paratta 

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 

11th April 2024

:Weight: 67 kg

Height: 172 cmWeight

BMI: 23

Hydration: 2.2 liters

BG:  5.4 @ 8.00 am

BP: 107/66/75 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @ 4.30 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Oatmeal with chia, almond meal, flaxmeal, coffee with no sugar and cumin tea
• Lunch: Fried basmati rice with eggs, anchovies, mushrooms and gaichoy 
• Dinner: One roti paratta 

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

 500 climbing steps 

11000 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 

10th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 5.6 @ 7.10 am

BP: 113/69/70 @ 7.10 am

9 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 7.00 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 almond meal and flaxmeal 

Lunch: BBQ cheeseburger and latte

Dinner: Basmati rice with spicy eggplant, fried Fremantle sardines, an egg sunny side up and cumin tea

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 

15,700 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 

8th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 6.0 @ 7.10 am

BP: 114/71/67 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 4.30 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

Breakfast: 7 grain slice of bread with one egg sunny side up and coffee with skim milk and no sugar

Lunch: Pasta with tomatoes, beef burger and gaichoy

Dinner: Basmati rice with tofu salad

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

 500 climbing steps 

 5000 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 

9th April 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.8 liters

BG: 6.2 @ 8.00 am

BP: 107/71/64 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05 am

Dutasteride @ 2.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 4.00 a.m 

1 iron tablet @ 4.00 a.m.

DIET

Breakfast: Banana fritters and coffee

Lunch: Basmati rice with fried Fremantle sardines and mixed vegetables

Dinner: Basmati rice with spicy eggplant and mixed vegetables 

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 

2000 walking steps

500 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 

       

April 7th 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.1 @ 5.50 am

BP: 113/69/70 @ 5.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7 30 am

Amlodipine at 7.30 am

Dutasteride @ 1.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7 35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

Breakfast: French toast and cumin tea

Lunch: Pasta with tomatoes, burger and gaichoy

Dinner: 1 French toast 

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 

 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 

6th April, 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  6.0 @ 7.10 am

BP: 110/63/66 @ 7.10 am

9 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 2.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

Breakfast: Oatmeal with teff, sorghum, wheatgerm, dates and coffee with no sugar 

Lunch: Basmati rice with fried sardines and spicy lentils

Dinner: Potato salad 

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 

2000 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 

4th April 2024

Weight: 67 kg

Height: 172 cmWeight

BMI: 23

Hydration: 2.2 liters

BG:  6.0 @ 7.10 am

BP: 112/74/74 @ 7.10 am

9 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 9.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Oatmeal with chia, almond meal, dates ,and coffee
• Lunch: Tortilla wrap with grated çarrot and cumin tea
• Dinner: One 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

 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 

5th April 2024

Weight: 67 kg

Height: 172 cmWeight

BMI: 23

Hydration: 2 2 liters

BG: 6.0 @ 8.00 am

BP: 119/74/71 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: 7 grain whole wheat bread sandwich with sunny side up egg and cumin tea
• Lunch: Fried basmati rice with eggs, anchovies, peanuts, okra and tomatoes
• Dinner: A roti paratha wrap with egg

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 

 9000 walking steps

500 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 

3d April 2024

Weight: 67 kg

Height: 172 cmWeight

BMI: 23

Hydration: 2.3 liters

BG: 5.0 @ 8.05 am

BP: 113/76/71 @ 8.05 am

9 hours of sleep

MEDICATION

Trajentamet at 8.15 am

Amlodipine at 8.15 am

Dutasteride @ 4.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m 

1 iron tablet @ 8.20 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas and cumin tea 
• L unch: Fried basmati rice with eggs, anchovies, okra, mushrooms and grilled lamb
• Dinner: 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 

 2000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cVobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

  

    .  

³X

2d April 2024

Weight: 67 kg

Height: 172 cmWeight

BMI: 23

Hydration: liters

BG:  4.8 @ 7.10 am

BP: 123/71/68 @ 7.10 am

9 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 9.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee
• Lunch: Basmati rice with grilled lamb and blanched okra 
• Dinner: Home fried potato chips

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 

 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 

31st March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.2 @ 7.45 am

BP: 111/74/71 @ 7.45 am

9 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 9.00 pm

Trajentamet at 7.45 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

Breakfast: Tortilla wrap with grated carrot and sliced tomato

Lunch:  Basmati rice with spicy chicken and spinach

Dinner: Potato salad

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 

 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 

     Spicy chicken on bed of                blanched spinach 

1st April 2024

Weight: 67 kg

Height: 172 cmWeight

BMI: 23

Hydration: 2.3 liters

BG:  5.6 @ 7.10 am

BP: 122/71/64 @7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride @ 1.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 10.00 a.m 

1 iron tablet @ 10.00 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas and cumin tea
• Lunch: Basmati rice with spicy chicken and blanched okra and fried potato chips
• Dinner: One roti chanai

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 

 5000 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 

Grilled lamb chops, blanched okra and fried potato chips