3d March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: liters

BG: 5.8  @ 7.00  am

BP: 113/67/67 @ 7.05 am

9 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Dutasteride@ 7.25 am

Trajentamet at 6.30 pm

SUPPLEMENTS

1 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with almonds, flaxmeal and sorgum
• Lunch: Basmati rice, lentil curry and choysam 
• Dinner: Basmati rice, lentil curry and choysum 

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 

5000 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 

Orono, Maine 2018 

2d March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  5.7 @ 7.15 am

BP: 110/69/68 @ 7.20 am

9 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Dutasteride @ 1.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 a.m.

DIET

• Breakfast: Oatmeal with chia and almond meal
• Lunch: Basmati rice with roast chicken and fried salmon
• Dinner: One roti paratta 

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 

5000 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 

Thermos flask with mint tea for night drink

1st March 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG:  5.0 @ 7.40 am

BP: 124/80/83 @ 7.45 am

8 hours of sleep

MEDICATION

Trajentamet at 7.50 am

Amlodipine at 7.50 am

Dutasteride @ 8.00 am

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.50 a.m 

1 iron tablet @ 7.50 a.m.

DIET

• Breakfast: Oatmeal with chia and flaxmeal
• Lunch: Basmati rice and scrambled eggs with tofu and mushrooms 
• Dinner: Two plums

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 

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 family 1954

29th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Dutasteride @ 2.00 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 a.m.

DIET

• Breakfast: Oatmeal and 2 eggs sunny side up 
• Lunch: Basmati rice and stir-fried mushrooms with sausages
• Dinner: Apple

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 

 11000 walking steps

1000slow 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 

Getting ready to go out

27th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.1 @ 2.10 pm

BP: 117/73/89 @ 2.10 pm

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 2.30 pm

Trajentamet at 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 a.m.

DIET

• Breakfast: Oatmeal with flaxmeal and coffee
• Lunch: Basmati rice with stir-fried basa fish sothi
• Dinner: An apple

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 

My mounted steering wheel for my daily squats

28th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.9  @ 7.05 am

BP: 110/69/67 @ 7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.15 am

Amlodipine at 7.15 am

Dutasteride @ 3.00 pm

Trajentamet at 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.20 a.m 

1 iron tablet @ 7.20 a.m.

DIET

• Breakfast: Roti paratta wrap with grated carrot
• Lunch: Basmati rice and fried sausages with mushrooms 
• Dinner: A 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

1000 soleus pushups

250 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

Egg omelette 

26th February 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 6.0 @ 7.00 am

BP: 112/67/70 @7.05 am

8 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Dutasteride @ pm

Trajentamet at 6.45 pm

SUPPLEMENTS

1 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 a.m.

DIET

• Breakfast: Sweet potato, roti paratta and coffee
• Lunch: Basmati rice, sothi with basa fish and stir-fried beef sausages
• Dinner: Basmati rice, sothi and stir-fried mushrooms and beef sausage

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

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 

Sweet potato for breakfast