30th May 2024

Weight: 67 kg`⁰@ 

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  4.9 @ 7.15 am

BP: 119/69/72 @ 7.15 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 9.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m.

DIET

Breakfast: Four slices of egg toasted sourdough bread and mug of strong German coffee 

Lunch: Basmati rice and spicy lamb

Dinner: Fried basmati rice with eggs, mussel meat, gaichoy and mug of blended juice of apple, bananas and cherry 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 pushups

200 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 

29th May 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.5 @  6.30 am

BP: 138/78/65 @ 6.30 am

7 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Dutasteride @ 2.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 650 a.m.

DIET

Breakfast: Oatmeal with almond meal, walnuts and cup of black coffee

Lunch: Basmati rice with lamb curry and gaichoy 

Dinner: One banana

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 

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 

             Armadale cafe

28th May 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.8 @ 7.25 am

BP: 128/69/71 @ 7 25 am

10 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 8.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with almond meal,  walnuts and mug of coffee

Lunch: BBQ cheeseburger and coffee

Dinner: Noodle soup with tofu and an 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

 200 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 

27th May 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:  5.5 @ 7.45 am

BP: 119/72/72 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 8.45 am

Trajentamet at 5 45 pm

SUPPLEMENTS

1 fish oil @ 8.45 a.m.

DIET

Breakfast: Roti paratta wrap with cheese and mug of blended juice made with apple, banana and tomatoes

Lunch: Basmati rice with lamb curry

Dinner: Fried basmati rice with eggs, anchovies, chicken and gaichoy

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 

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 

25th May 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.3 @ 7.45 am

BP: 124/68/67 @ 6.50 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.00 a.m.

DIET

Breakfast: Oatmeal and toasted bread

Lunch: Hokkien noodles

Dinner: A banana

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 

 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 

   Hokkien noodles for lunch