7th August 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.3 liters

9 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with chia seeds 

Lunch: Fried chicken with garlic and rice

Dinner: Roti chanai and cup 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

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 

       Noni fruit in Selayang