15th October 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.2 @ 2.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 6.00 am

Amlodipine at 6.00 am

Trajentamet at  6.30 pm

Dutasteride at 11.45 pm

SUPPLEMENTS

2 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: One roti paratha  and coffee
• Lunch: Basmati rice with lentils and lettuce
• Dinner: Two avocados

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 200 climbing steps 

 8000 walking steps

 500 slow jogging

60 deep squats

60 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 October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.8 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 7.00 pm

Dutasteride  at 11.30 pm

SUPPLEMENTS

2 fish oil @ 7 40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff,  chia, sunflower seeds and coffee
• Lunch: One avocado
• Dinner: Fried kwayteow with eggs, prawns and lettuce

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 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 

Avocados in season

        

13th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liters

BG: 5.2  @ 6.45 am

8 hours of sleep

MEDICATION

Trajentamet at 6.50 am

Amlodipine at 6.50 am

Trajentamet at 6.20 pm

Dutasteride at 11.00 am

SUPPLEMENTS

2 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower seeds and coffee
• Lunch: Multigrain bread sandwich with egg, cheese and lettuce 
• Dinner: Basmati rice with tofu, prawns and cauliflower 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

100 climbing steps 

7000 walking steps

400 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 

Oct 13 is my mom's birthday 

        

12th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.8 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Trajentamet at 6.00 pm

Dutasteride at 11.30 am

2 fish oil @ 7.30  a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, LSA and coffee
• Lunch: Sandwich with cheese
• Dinner: Mixed rice with eggs, gaichoy,  chicken wings and spicy tofu

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

7000 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 

Cheese plant in our yard

        

10th October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Trajentamet at 7.30 pm

Dutasteride at 11 30 am

SUPPLEMENTS

2 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, chia seeds and coffee
• Lunch: Basmati rice with yellow fin tuna, cauliflower and baby spinach
• Dinner: One roti paratha 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 100 climbing steps 

 5000 walking steps

 300 slow jogging

40 deep squats

40 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 October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.2 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.25 am

Amlodipine at 7.25 am

Trajentamet at 7.00 pm

Dutasteride at 11.00 am

SUPPLEMENTS

2 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with teff, wheatgerm, walnuts, almonds and coffee 
• Lunch: Basmati rice, cauliflower and yellow fin tuna
• Dinner: One roti paratha 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 150 climbing steps 

 8,000 walking steps

 500 slow jogging

40 deep squats

40 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 October 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.0 liter

BG: 5.5 @ 1.00 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 6.30 pm

Dutasteride at 12.00 pm

SUPPLEMENTS

2 fish oil @ 7.35 a.m 

1 iron tablet @ 7.35 a.m.

DIET

• Breakfast: Oatmeal with prunes, sultanas, chia, almonds and coffee
• Lunch: Noodles with spinach
• Dinner: Basmati rice and lentil soup with spinach leaves

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 Bulgarian squat

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 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 

My summer shirt