31st August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.30 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with chia seeds, linseed, dates, sultanas and coffee

Lunch: Basmati rice with lentil soup

Dinner: Cheese sandwich 

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

100 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 Independence Day

30th August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.3 @ 7.20 am

BP: 113/63/71 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 7.30 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with linseed, dates, sultanas, pepitas and coffee

Lunch: Subway sandwich

Dinner: Fried kwayteow  with eggs, banana prawns 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

400 climbing steps 000 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 

  Noah waiting for his dinner

           

28th August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

9 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @  8.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m.

DIET

Breakfast: Roti paratta with grated cheese and coffee

Lunch: Roti paratta with grated cheese

Dinner: Basmati rice with spicy pumpkin 

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 August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.3 @ 8.30 am

BP: 112/73/79 @ 8.30 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.20 am

Amlodipine @ 8.20 am

Dutasteride @ 8.45 am

Trajentamet @ 7.30 pm

SUPPLEME

2 fish oil @ 8.40 a.m.

DIET

Breakfast: Roti paratta with cheese and coffee

Lunch: Basmati rice with spicy pumpkin broth

Dinner: Tortilla with grated carrot and rock melon for dessert

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 

      Selayang Jaya flowers

27th August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.3 @ 7.20 am

BP: 123/76/76 @ 7.20 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 7.40 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Roti paratta with cheese and coffee

Lunch: Fried basmati rice with eggs, anchovies, corned beef and gaichoy 

Dinner: Fried rice and watermelon for dessert

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 

       Flourishing ivy plant

26th August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2 liters

BG: 5.3 @ 7.30 am

BP: 121/67/74 @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.40 am

Amlodipine @ 7.40 am

Dutasteride @ 7.45 am

Trajentamet @ 6.30 pm

SUPPLEMENTS

2 fish oil @ 9.00 a.m.

DIET

Breakfast: Parata with cheese and cup of espresso coffee

Lunch: Fried basmati rice 

Dinner: Fried basmati rice with egg, anchovies, okra and lamb chop

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 

 7500 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 August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22

Hydration: 2.2 liters

BG: 5.9 @ 7.00 am

BP: 118/68/79 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.20 am

Amlodipine @ 7.20 am

Dutasteride @ 7.30 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with dates, linseed and cup of  cappuccino 

Lunch: BBQ cheeseburger and cup of coffee

Dinner: Fried basmati rice with eggs, anchovies, corned beef 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 

 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 

     Gift of German chocolate from neighbour who thought    that today is Father's Day

        

24th August 2024

Weight: 67 kg

Height: 172 cm

BMI: 22.6

Hydration: 2 2 liters

BG: 5.1 @ 7.20 am

BP: 121/79/73  @ 7.20 am

7 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 7.35 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m.

DIET

Breakfast: Roti chanai with grated Brunswick cheese and mug of cappuccino 

Lunch: Ramen noodle soup with choysum

Dinner: Fried basmati rice eggs, anchovies, corned beef, peanuts 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 

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