7th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.2  @ 7 20 am

BP: 102/64/70 @ 7.25 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 8.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.00 a.m 

1 iron tablet @ 8.00 a.m.

DIET

• Breakfast: Roti paratta and coffee
• Lunch: Pasta with squid
• Dinner: A navel orange and handful of red grapes

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 

Three 750ml bottles of daily water to hydrate the body and keep the kidneys flushed

6th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.2 @ 2 40 pm

BP: 102/63/78 @ 2.45 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 3.00 pm

Trajentamet at 8.30  pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 a.m.

DIET

• Breakfast: Tortilla wrap with grated carrot and coffee
• Lunch: Basmati rice with lentil curry and turkey slice
• Dinner: Basmati rice with lentil curry, spicy eggplant and tofu salad

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 

Christmas item reduced to 10 cents

5th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG:  6.3 @ 7.00 am

BP: 103/68/63 @ 7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7 15 am

Amlodipine at 7.15 am

Dutasteride @ 11.30 am

Trajentamet at  pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

2 iron tablets @ 7.20 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot, two scrambled eggs and coffee
• Lunch: Basmati rice with eggplant curry and fried Irish sausages
• Dinner: 

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 

Our fruit corner

4th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  7.0  @ 6.45 am

BP:103/65/68 @ 7.00 am

8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Dutasteride @ 8.10 am

Trajentamet at 7.00  pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

2 iron tablets @ 7.50 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and mug of coffee
• Lunch: Basmati rice with lentil curry and stir-fried anchovies, eggs and gaichoy
• Dinner: A slice of bread

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

500 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 

Bougainvilla blooms near our bus stop

3d February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.8 @ 7.10 am

BP: 103/69/68 @ 7,20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Dutasteride @ 7.30 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m 

2 iron tablets @ 7.05 a.m.

DIET

• Breakfast: Slice of fruit and nut bread
• Lunch: Basmati rice and eggplant curry
• Dinner: Fried basmati rice with eggs, tomatoes, anchovies 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

300 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 

Our breakfast bar

2nd February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 5 liters

BG: 6.5 @ 6.25 am

BP: 116/73/78 @ 6 30 am

8 hours of sleep

MEDICATION

Trajentamet at 6.20 am

Amlodipine at 6.20 am

Dutasteride @ 4.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 6.20 a.m 

2 iron tablets @ 6.20 a.m.

DIET

• Breakfast: Two small boiled sweet potatoes and mug of coffee
• Lunch: Basmati rice with fried salmon and chilly sauce
• Dinner: Basmati rice, fried basa fish and okra omelette 

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 

View from my friend's new place in Balik Pulau

1st February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 5 liters

BG: 5.9 @ 6.30 am

BP: 113/67/71 @ 6.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ 10.00 am

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

2 iron tablets @ 7 20 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot and coffee
• Lunch: One navel orange
• Dinner: Basmati rice and sardine curry with 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

100 climbing steps 

6000 walking steps

500 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 

Blue sky this morning