18th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.3 @ 6.20 am

BP: 110/72 @ 6.30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.25 am

Amlodipine at 6.25 am

Dutasteride @ 7.25 pm

Trajentamet at 6.45 pm

SUPPLEMENTS

2 fish oil @ 6.35 a.m 

1 iron tablet @ 6.35 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, prunes, flaxmeal, almond meal and coffee
• Lunch: One Hass avocado and tortilla wrap with scraped carrot
• Dinner: Basmati rice with fried salmon, cucumber and tomatoes

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 muscle 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 

Kopitiam cups

        

16th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 11.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, walnuts, flaxmeal, almond meal, sultanas and coffee
• Lunch: Roti paratta with cheese
• Dinner: Basmati rice with 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 

 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 

 Three of my best friends

15th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.9 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet at 8.05 am

Amlodipine at 8.05  am

Dutasteride @ 11 am

Trajentamet at 8.00 pm

SUPPLEMENTS

2 fish oil @ 8.10 a.m 

1 iron tablet @ 8.10 a.m.

DIET

• Breakfast: Oatmeal with chia seeds and walnuts
• Lunch: One mandarin orange
• Dinner: Basmati rice with lentil soup and lamb

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 

 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 

Today's self-portrait 

        

14th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG:  5.5 @ 8.00 am

BP: 107/73 @ 8.05 am

8 hours of sleep

MEDICATION

Trajentamet at 8.10 am

Amlodipine at 8.10 am

Dutasteride @ 3.30 am

Trajentamet at 7.30 pm

SUPPLEMENTS

2 fish oil @ 8.15 a.m 

1 iron tablet @ 8.15 a.m.

DIET

• Breakfast: Two half-boiled eggs
• Lunch: One apple
• Dinner: Fried basmati rice with eggs, anchovies, gaichoy, roast pork and tomatoes 

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 

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 

Santa is at KFC

        

13th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 2 liters

BG: 6.0  @ 6.10 am

8 hours of sleep

MEDICATION

Trajentamet at 6.00 am

Amlodipine at 6.00 am

Dutasteride @ 11.00 am

Trajentamet at 7.45 pm

SUPPLEMENTS

2 fish oil @ 6.15 a.m 

1 iron tablet 6.15 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, chia seeds, almond meal and coffee 
• Lunch: Cheese pizza 
• Dinner: Watermelon

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

60 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 

Home-made fried rice with anchovies, eggs, spinach, roast pork and tomatoes

        

11th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.6 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.05 am

Dutasteride @ 7.00 am

Trajentamet at 7.05 pm

SUPPLEMENTS

2 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, chia seeds, flaxmeal, almond meal and coffe
• Lunch: Potato chips and fried chicken nuggets
• Dinner: One large plum

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

150 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 

Today's lunch

        

12th December 2023

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 liters

BG: 6.4  @ 7.30 am

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 7.00 am

Trajentamet at 7.05 pm

SUPPLEMENTS

2 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal with chia seeds, sultanas, dates, almond meal, flax meal and coffee
• Lunch: KFC potato chips and chicken nuggets
• Dinner: One plum

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 

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 

My birthday present 1986