29th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 7.30 am

BP: 125/79/72 @ 7.30 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.45 am

Amlodipine @ 7.45 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m.

DIET

Breakfast: Two slices of egg-toasted seven grain bread and mug of cappuccino 

Lunch: Roti paratta with cheese and a tangerine 

Dinner: Basmati rice with fried tofu, eggs, fish cake, cucumber and tomato

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 

16,000 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 

            Dinner tonight 

28th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 1.15 pm

BP: 127/72/88 @ 1.15 pm

9 hours of sleep

MEDICATION

Trajentamet @  9.00 am

Amlodipine @ 9.00 am

Dutasteride @ 1 15 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.00 a.m.

DIET

Breakfast: Two slices of egg-toasted seven grain bread and mug of cappuccino 

Lunch: One roti paratha with potato curry

Dinner:  Basmati rice with lentil and pumpkin curry and fried chicken

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 

9000 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 

27th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.6  @ 7.45 am

BP: 136/68/72 @ 7.45 am

9 hours of sleep

MEDICATION

Trajentamet @  8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 2.00 pm

Trajentamet @ 8.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Two slices of seven seeded sourdough bread and mug of coffee

Lunch: Basmati rice with lentils, chicken schnitzel and choysum 

Dinner: A banana, an apple, some cashews and sultanas 

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 

 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 

          Malaysian English

26th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 8.10 am

BP: 136/78/77 @ 8.10 am

9 hours of sleep

MEDICATION

Trajentamet @  8.15 am

Amlodipine @ 8.15 am

Dutasteride @ 2.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.20 a.m.

DIET

Breakfast: Oatmeal with almond meal, pepitas, sunflower seeds, dates and mug of coffee

Lunch: Basmati rice with lentils and chicken schnitzel 

Dinner: A banana

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 

 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 

        Superfood pumpkin 

25th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.5 liters

BG: 5.5 @ 7.15 am

BP: 101/59/85 @ 10.15 am

9 hours of sleep

MEDICATION

Trajentamet @  8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 10.30 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Two slices egg- toasted seeded sourdough bread with extra virgin firs-pressed olive oil and a mug of cappuccino 

Lunch: Macca burger, potato chips and coffee

Dinner: Basmati rice with lentils, chicken schnitzel and a mug of warm Milo drink

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

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 

 Fried vermicelli noodles for        neighbour's 83d birthday 

24th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.1 @ 9.00 am

BP: 109/62/94 @ 2.00 pm

9 hours of sleep

MEDICATION

Trajentamet @ 9.05 am

Amlodipine @  9.05 am

Dutasteride @  2.10 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.10 a.m.

DIET

Breakfast: Two slices of seeded sourdough with extra virgin olive oil and mug of cappuccino 

Lunch: Rice noodles laksa

Dinner: Fried Vermicelli noodles with eggs, banana prawns, bacon 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

 200 climbing steps 

 12000 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 

     Large range of pet food 

               in Belmont

23d June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 4.4 @ 8.00 am

BP: 129/77/72 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet @  8.30 am

Amlodipine @ 8.00 am

Dutasteride @ 4.30 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Two slices of egg-toasted seeded sourdough bread, sweet potato and mug of cappuccino 

Lunch: Potato chips

Dinner: Rice noodles laksa 

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 

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 

         Rice noodles laksa