29th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 7.30 am

BP: 125/79/72 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m.

DIET

Breakfast: Two slices of egg-toasted seven grain bread and mug of cappuccino 

Lunch: Roti paratta with cheese and a tangerine 

Dinner: Basmati rice with fried tofu, eggs, fish cake, cucumber and tomato

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 

16,000 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 

            Dinner tonight 

28th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 1.15 pm

BP: 127/72/88 @ 1.15 pm

9 hours of sleep

MEDICATION

Trajentamet @  9.00 am

Amlodipine @ 9.00 am

Dutasteride @ 1 15 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.00 a.m.

DIET

Breakfast: Two slices of egg-toasted seven grain bread and mug of cappuccino 

Lunch: One roti paratha with potato curry

Dinner:  Basmati rice with lentil and pumpkin curry and fried chicken

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 

27th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.6  @ 7.45 am

BP: 136/68/72 @ 7.45 am

9 hours of sleep

MEDICATION

Trajentamet @  8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 2.00 pm

Trajentamet @ 8.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Two slices of seven seeded sourdough bread and mug of coffee

Lunch: Basmati rice with lentils, chicken schnitzel and choysum 

Dinner: A banana, an apple, some cashews and sultanas 

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

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 

          Malaysian English

26th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 8.10 am

BP: 136/78/77 @ 8.10 am

9 hours of sleep

MEDICATION

Trajentamet @  8.15 am

Amlodipine @ 8.15 am

Dutasteride @ 2.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m.

DIET

Breakfast: Oatmeal with almond meal, pepitas, sunflower seeds, dates and mug of coffee

Lunch: Basmati rice with lentils and chicken schnitzel 

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

 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 

        Superfood pumpkin 

25th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 7.15 am

BP: 101/59/85 @ 10.15 am

9 hours of sleep

MEDICATION

Trajentamet @  8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 10.30 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Two slices egg- toasted seeded sourdough bread with extra virgin firs-pressed olive oil and a mug of cappuccino 

Lunch: Macca burger, potato chips and coffee

Dinner: Basmati rice with lentils, chicken schnitzel and a mug of warm 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

 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 

 Fried vermicelli noodles for        neighbour's 83d birthday 

24th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.1 @ 9.00 am

BP: 109/62/94 @ 2.00 pm

9 hours of sleep

MEDICATION

Trajentamet @ 9.05 am

Amlodipine @  9.05 am

Dutasteride @  2.10 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.10 a.m.

DIET

Breakfast: Two slices of seeded sourdough with extra virgin olive oil and mug of cappuccino 

Lunch: Rice noodles laksa

Dinner: Fried Vermicelli noodles with eggs, banana prawns, bacon and 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 

 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 

     Large range of pet food 

               in Belmont

23d June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 4.4 @ 8.00 am

BP: 129/77/72 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet @  8.30 am

Amlodipine @ 8.00 am

Dutasteride @ 4.30 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Two slices of egg-toasted seeded sourdough bread, sweet potato and mug of cappuccino 

Lunch: Potato chips

Dinner: Rice noodles laksa 

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 

11,000 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 

         Rice noodles laksa

22d June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 4.6 @ 12.05 pm

BP: 114/68/93 @ 12.05 pm

10 hours of sleep

MEDICATION

Trajentamet @ 8.45 am

Amlodipine @ 8.46 am

Dutasteride @ 12.10 pm

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.50 a.m.

DIET

Breakfast: Two slices of egg-toasted seeded sourdough break and a mug of coffee

Lunch: Basmati rice with lentils, chicken schnitzel and cherry tomatoes

Dinner: Basmati rice, lentils, tomato slices 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 

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 

       Egg-toasted slices of                sourdough bread for                         breakfast

21st June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.6 @ 8.15 am

BP: 133/75/72 @ 8.15 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.30 am

Amlodipine @ 8.30 am

Dutasteride @  8.45 am

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.45 a.m.

DIET

Breakfast: Two slices of egg-toasted seeded sourdough bread and a bowl of Oatmeal and almond meal accompanied by mug of coffee 

Lunch: Rice noodles with eggs, chicken schnitzel and bakchoy 

Dinner: Rice noodles 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 

12,000 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 

Noodle place in Victoria Park 

20th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5 3 @ 8.05 am

BP: 136/87/70  @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.20 am

Amlodipine @ 8.20 am

Dutasteride @ 3.30 pm

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.30 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates, egg-toasted slice of sourdough bread with pumpkin seeds and mug of coffee with no sugar 

Lunch: Egg-toasted slice of pumpkin seed bread

Dinner: Fried rice noodles with chicken schnitzel,  eggs and bakchoy 

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 

 13,000 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 

         Fried rice noodles

         

19th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 5.2 @ 8.05 am

BP: 129/77/73 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.20 am

Amlodipine @ 8.20 am

Dutasteride @ 4 15 pm

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.25 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates and a mug of coffee with no sugar 

Lunch: BBQ cheeseburger, potato chips and cappuccino 

Dinner: Basmati rice with fried eggplant and watercress 

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 

11,500 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 Lady of Fatima at our    

Church in Orono, ME (2012)

18th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.0 @ 8.00 am

BP: 109/6672 @ 8.00 a.m.

9 hours of sleep

MEDICATION

Trajentamet @ 8 10 am

Amlodipine @ 8.10 am

Dutasteride @ 2.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m.

DIET

Breakfast: Oatmeal with sorghum, sultanas, almond meal and mug of tea

Lunch: Roti paratta with cheese

Dinner: Chicken schnitzel with anchovies sambal and fried basmati rice and shredded kale and eggs

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 

 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 

     Ashton's birthday today

.

17th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.0 @ 8.10 am

BP: 121/66/68 @ 8.10 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.25 am

Amlodipine @ 8.25 am

Dutasteride @ 5 30 pm

Trajentamet @ 5.45 pm

SUPPLEMENTS

1 fish oil @ 8.15 a.m.

DIET

Breakfast: Roti paratta and coffee

Lunch: Basmati rice with bakchoy

Dinner: One roti paratta with cheese and a mug of Milo

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 

 8200 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 grandnephew at work

16th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 4.4 @ 6.15 am

BP: 126/72/70  @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet @ 6.40 am

Amlodipine @ 6.40 am

Dutasteride @ 7.45 am

Trajentamet @ 7.45 pm

SUPPLEMENTS

1 fish oil @ 6.50 a.m.

DIET

Breakfast: One roti paratte, two eggs sunny side up, sweet potato and a mug of strong coffee

Lunch: Fried basmati rice with mussels meat, eggs, anchovies and gaichoy 

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 

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 

  Sandwiches from Bunnings

15th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.7 @ 7.45 am

BP: 123/72/72 @ 7.45 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 3.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates, slice of egg-toasted pumpkin seed bread and a mug of coffee 

Lunch: Two slices of egg and chives sandwiches

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 

12,000 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 

          Fresh hot chillies

30th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:  @  am

BP:  @ am

hours of sleep

MEDICATION

Trajentamet @  am

Amlodipine @  am

Dutasteride @  pm

Trajentamet @  pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: 

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

 climbing steps 

 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 June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.5 @ 8.05 am

BP: 123/69/74 @ 8.05 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.10 am

Amlodipine @ 8.10  am

Dutasteride @ 4.15 pm

Trajentamet @ 5.45 pm

SUPPLEMENTS

1 fish oil @ 8.15 a.m.

DIET

Breakfast: Slice of egg-toasted bread and bowl of Oatmeal with dates and almond meal followed by a mug of sugarless Spanish coffee 

Lunch: Fried rice noodles with mussel meat, eggs, anchovies, bakchoy and chocolate chip icecream for dessert

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

 200 climbing steps 

 11,000 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 five sisters

13th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 5.7 @ 7.30 am

BP: 108/66/81 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m.

DIET

Breakfast: Egg toasted slice of multigrain bread

Lunch: Basmati rice with spicy paikuat and  boiled bakchoy

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 

12,000 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 

12th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liters

BG: 5.5 @ 7.45 am

BP: 119/66/72 @ 7.45 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @  3.30 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m.

DIET

Breakfast: Roti paratta with mozzarella cheese and mug of sugarless coffee 

Lunch: Fried basmati rice with eggs, anchovies, mussel meat, French beans and red capsicum

Dinner: Blended fruit juice of apple, banana, and tomato 

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 

4000 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 June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.3 @ 7.30 am

BP: 118/68/74 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 8.00 pm

Trajentamet @ 6.00  pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with almond; one slice of toasted bread; mug of black coffee

Lunch: BBQ cheeseburger and sugarless coffee

Dinner: Ramen noodles 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 

 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 

          Salad for lunch

10th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

BG: 5.8 @ 6.40 am

BP: 117/66/68 @ 6.40 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.10 am

Amlodipine @ 7.10 am

Dutasteride @ 9.00 am

Trajentamet @ 615 pm

SUPPLEMENTS

1 fish oil @ 7.10 a.m.

DIET

Breakfast: Oatmeal with chia seeds, almond meal, dates, sorghum, teff and sugar-free coffee

10.00 am mug of blended juice of watermelon, apple, tomato and banana

Lunch: Fried basmati rice with spicy fried debunked chicken, eggs and baby spinach 

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 

    Steamed glutinous rice 

      with red bean paste wrapped in sugar cane leaves

9th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.4 @ 8.30 am

BP: 122/71/71 @ 8.30 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 6.00 pm

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: One croissant and mug of sugarless coffee

Lunch: Chicken salad with mug of blended juice of cherry tomatoes, banana and an apple

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 

 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 

       Croissant for breakfast 

8th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.4 @ 4.30 pm

BP: 121/71/71 @ 4.30 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m.

DIET

Breakfast: Oatmeal with teff, sorghum, dates, sultanas and mug of blended fruit juice of apple, banana, watermelon and cherry tomatoes 

Lunch: Basmati rice with spicy lentils and gaichoy 

Dinner: One slice of egg-toasted bread

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 

went to Karrinyup for grocery

7th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.7 @  8.15 am

BP: 120/80/80 @ 8.15 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.30 am

Amlodipine @ 8.30 am

Dutasteride @ 6.15 pm

Trajentamet @ 6.15 pm

SUPPLEMENTS

1 fish oil @ 8.30 a.m.

DIET

Breakfast: Oatmeal with chia seeds, almond meal, dates, coffee

Lunch: 2 slices of French toast bread

Dinner: Basmati rice with spicy yellow fin tuna

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 

11,000 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 

4th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.1 @ 8.00 am

BP: 121/71/75 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m.

DIET

Breakfast: Two slices of French toast and sugarless coffee

Lunch: Fried basmati rice with eggs,  anchovies, peanuts,  gaichoy and cherry tomatoes

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

 100 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 

               Tausa pau

6th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.6 @ 3.15 pm

BP: 108/70/91 @ 3.15 pm

8 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45  am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.00 a.m.

DIET

Breakfast: Oatmeal with chia seeds, flaxmeal, dates and walnuts

Lunch: Fried basmati rice with eggs, mussel meat and cherry tomatoes 

Dinner: 3 slices of egg-toasted bread and blended juice of apple, cherry tomatoes and 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 

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 

5th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 iters

BG: 5.5 @ 8.00 am

BP: 122/69/69 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.05 am

Amlodipine @ 8.05 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m.

DIET

Breakfast: Three slices of egg-toasted poppy seed bread and a mug of coffee

Lunch: Basmati rice and fried Fremantle sardines 

Dinner: Fried basmati rice with eggs, anchovies, mussel meat 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

 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 

My properties in three continents:

North America: (Boston, MA), (Orono, Maine), 

Asia (Quezon, Philippines), Australia (Perth)

2d June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 2.00 pm

BP: 106/66/92 @ 4.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 3.00 pm

Trajentamet at 5.00 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m.

DIET

Breakfast: Oatmeal with raisins and almond meal  with strong German coffee made with 2% milk without sugar

Lunch: Basmati rice with spicy paikuat and steamed kale

Dinner: Blended juice with apple, watermelon and 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 

 6000 walking steps

1000 slow jogging

100 deep squats

100 half 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 

Zucchini fritters for breakfast

3d June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 8.00 am

BP: 122/69/69 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45 am

Dutasteride @ 9.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m.

DIET

Breakfast: Oatmeal with chia seeds, pepitas, almond meal and mug of strong German coffee with fresh milk

Lunch: Roti paratha with mozzarella cheese

Dinner: Basmati rice with egg omelette, mussel meat, cherry tomatoes and anchovies

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 

 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 

            Fruits for today

31st May 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liters

BG: 5.5 @ 7.45 am

BP: 114/71/88 @ 11.30 am

9 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 11.40 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.35 a.m.

DIET

Breakfast: Four slices of egg toasted sourdough bread and strong German coffee with no sugar

Lunch: Basmati rice with scrambled eggs, mussel meat, anchovies and gaichoy 

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

 60 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 

      Drying laundry inside             during the rainy weather 

1st June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  5.8 @ 8.10 am

BP: 119/64/78 @ 8.10 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

DIET

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

Lunch: Fried basmati rice  with eggs, gaichoy and anchovies

Dinner: Basmati rice with spicy lentils with tofu, slice of smoked salmon 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