26th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 6.50 am

BP: 112/69 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 6.55 am

Amlodipine at 6.55 am

Dutasteride @ 11.35 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: A mango
• Lunch: Brunch of egg noodles, meatballs and rocket leaves
• Dinner: Basmati rice and lentil soup with okra

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

200 climbing steps 

5000 walking steps

 200 slow jogging

40 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 

Santa's calendar

        

25th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 6.0 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Dutasteride @ 11.00 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, almonds, walnuts and coffee
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Pork chop with egg noodles, carrots and peas

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

 200 climbing steps 

10000 walking steps

 1000 slow jogging

40 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 

Black wattle in bloom

        

23d November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.5 @ 7.30 am

BP: 117/73 @ 8.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 11.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.40 a.m 

1 iron tablet @ 7.40 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds, flaxmeal and cumin tea 
• Lunch: BBQ cheeseburger, cappuccino, navel orange and boysenberry icecream
• Dinner: Basmati rice and lamb curry with spinach

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

800 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 

Icecream for 40F day

        

24th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 6.3 @ 6.20 am

BP: 117/73 @ 6.35 am

8 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Dutasteride @ 11.30 am

Trajentamet at 5.00 pm

SUPPLEMENTS

2 fish oil @ 6.50 a.m 

1 iron tablet @ 6 50 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, flaxmeal and coffee
• Lunch: Basmati rice with fried egg
• Dinner: Basmati rice with lentil soup and stir-fried eggplant

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

200 climbing steps 

9000 walking steps

 800 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 

Breakfast in Cheras with  Loong in 2019

        

21st November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.8 @ 7.30 am

BP: 103/63 @ 750 a.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Dutasteride @ 10.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower seeds, sultanas, dates, flaxmeal and cumin tea
• Lunch: A navel orange
• Dinner: Basmati rice and lentil curry with eggplant

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

 300 climbing steps 

 9000 walking steps

 700 slow jogging

50 deep squats

50 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 

Christmas is in the air

        

22d November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.8  @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 7.35 am

Amlodipine at 7.35 am

Dutasteride @ 2.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower kernels, dates, sultanas, walnuts, almonds and cumin tea
• Lunch: Basmati rice with lentil soup
• Dinner: Basmati rice and lamb curry

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

 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 

37F in the mall

        

20th November 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.8 @ 7.40 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7 45 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sunflower kernels, walnuts, flaxmeal and coffee
• Lunch: Basmati rice and lentil soup with okra
• Dinner: Roti paratta and a pear

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

100 climbing steps 

 5000 walking steps

 1000 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 

Ready for Christmas