2023: IF | Meals | Sleep | Exercise

[Ensu]

current state
_waist 80cm --> 76?
_weight 54kg -->52? 50?
Asian BMI normal weight 18.5 - 22.9
48/21.05
49/21.49
50/21.93
51/22.37
52/22.81
.
** IF 16:8: 1st meal in the morning, 2nd meal by 2pm
** Meals: protein, fat, fruit, veggies, mushrooms (calorie cycling)
** Sleep: bed before 10pm
** Exercise: a balanced weekly schedule including strength training, HIIT, Zone 2 cardio

Mon_✅full body with weights
Tue_☀️cardio
Wed_✅full body with bodyweight
Thu_☀️cardio
Fri_✅lower body
Sat_✅upper body
Sun-rest

barbell bar 6.4kg
dumbell bar 1.9kg


Keto diet
1) real whole food in a narrow eating window with no snacking particularly at night time
2) limiting processed foods
3) not too much or too little calories
4) start first with polyunsaturated and monounsaturated fats (macadamia nuts/olives&oils/avocados&oil/fish&oil
5) Do glycogen depletion weight training in the first 3 days + 2 or 3 days of slow cardio (30-50min) after
6) increase salt??? (fibre/probiotic intake)
7) quality sleep/green tea or cinnamon/move yr body as much as you can

8) performance decrease in the first 3 or 4 months
9) priority protein to fat; veggies adding on; limit other nuts
10) berries may be for craving
11) 8-week low calories then 2-week normal covaries
12) every a few months eat carbs before training to avoid glucose intolerance

Dr Westman
1) stop eating: nuts/cheese,cream,butter because of calorie density
2) top 5 keto foods: eggs/poultrys/seafoods/non-starchy veggies/leafy greens

[Ensu]

Jan 2023
Notes: had too much chocolate/drink✖️during the Christmas season gorging/bingeing; resume the clean eating routine in a 80%-full portion

1 Jan
- 30min HIIT with bodyweight + 30min cardio HIIT dance
2 Jan
3 Jan
- ✅40min full body with weights (2x8.4kg in the first 2 sets + 2x5kg in the last 2 sets /6-8reps)
4 Jan
- ✅40min unilateral upper body push with weights + 50min jogging intervals
- protein: 2eggs, green beans
5 Jan
- ✅40min legs & glutes + 50min jogging intervals
- 2eggs, kefir, fish; carbs cycling-cheese/potatoes a lot
6 Jan
- shopping stroll 3hrs
- kefir, 2eggs, tempeh
7 Jan
- kefir, 2eggs
8
- 7.50am - 5pm | morning sun | cold shower
- kefir bowl(blueberries/orange/chia seeds) + ✖️overeating beef dumplings
- bed 10.30pm
- ✅40min full body with weights (2x8.4kg in the first 2 sets&4th set + 2x5kg in the 3rd set /4-8reps)

9
- 11am - 5pm | morning sun |
- 3dumplings + bits of random foods + drinking a lot of water due to cycling at the noon time + lots of dumplings✖️, 1 apple, tempeh
- ☀️cycling

10
-
- bed at 10pm
-

11
- 55.5 (too much carb?)| cold shower | meal by 12pm
- bed at 8pm
- deep-fried fish a lot + bits of greens
- ✅ 40min full body with weights 2x(8.4kg+3kg) in all 4 sets 4-10reps
- - the first time in a long time going to bed with an empty stomach.

12
- 54.5
- 1deep-fried fish, 2 nectarines, kefir, biscuits + lots of roasted chicken drumsticks for night meal with 1 Diet Coke
- shopping stroll for hours

13
-
- bed at 8.30pm
- kefir fruit bowl, black coffee + chicken/2 tomatoes/nuts
- 15min morning jog + moving around nearly for 6 hours
** had a late night but rarely woke up at 4am the next morning and got up with no hesitation feeling good, then had a park run.
Was it because I've had enough protein recent 2 days?
On the flip side, my stomach seems bloating after kefir fruit bowl.

14
- 53.7
- bed before 10pm
- kefir berries bowl, tofu/nuts
- 40min walk+35min jogging intervals

** A vegetable with nuts diet does Not result in losing weight - a year's experience
** weights dropped when having no exercise for 2 days with moving around for 3-6hrs only

[FrancisSoyer]

When you’re training your body craves for? Carbs, Protein, Vitamins.
Drink less beer and drink Coors light That’s equivalent to Piels - grandpas warm pizz

[Ensu]

portion & 80% full

15
- 53.8@5am, 53.4@8.50am
- kefir fruit bowl + veggies/a cup of beans
-
16
- blood pressure 96/60
- kefir fruit bowel + veggies salad + lots of blueberries&strawberries
- moving around for 5hrs
17
- blood pressure 102/64
- coffee/milk + roasted chicken with skin/lots of roasted potatoes
- ✅40min full body with weights mainly 2x8.4kgdumbbells&barbell
18
- blood pressure 102/61/54(resting heart rate)
- coffee/milk/chicken/bit of mango/kefir a bit + veggies salad/roasted potatoes
- ☀️jogging intervals 4.9km/45min
19
- blood pressure 108/68/54
- lots of blueberries + fish/oats/loofah cakes lots
- ☀️2x15min walk
20
- last night drank Diet Coke& water -> morning fingers swelling
- 106/64/61
- lower body
21
- last night meals after working (fish/oats/loofah cakes/nuts)-> morning fingers swelling
- 107/70/58
- rest day
22
- 101/64/53
- lots cheese&potatoes/lots beans/oats -- Lunar New Year Day
23
- 55.3 | 2nd/12pm+bits nuts&fruit/6pm
- ☀️morning run (feeling awesome) (park&cPath)
24
- 55 | 92/59/55
- rice
- ☀️9000 steps on feet 34min+46min
25
- cold shower
- brushing teeth while single leg standing balencing
- kefir/blueberries/strawberries/a banana, big salad/lots chicken
- ✅40min full body with weights mainly 2x8.4kgdumbbells&barbell
.
.

cut, cut, cut, too much veggies probably too much Oxalates
26
- 102/60/54
- coffee/milk,1bit chicken/berries/kefiir90% + salad100% + sushi100%
- headache until exercising
- ✔️3x6 (barbell deadlift/dumbbell shoulder press) + 45min walking workout
- cold shower, brush teeth while single leg standing

27
- 55
- puffy eyes with a few toilet times due to evening meal? or evening training with drinking water? Had training with water in the evening with no puffy issues. Probably too much carbs and foods in general??
- teeth brushing with leg balancing
- kefir/bits chicken/2sushi rolls, coffee/milk 100% + 4sushi100%/dates/tomatoes/berries
- ✅ 30min full body with weights 2x9.4kg + 30min cardio HIIT
- cold shower

28
- 54.3 | 98/58/59
- No puffy, still morning fingers stiff (drank less water while training last night)
- chicken&pickled cucumber, berries/kefir/chia seeds, 1tomato, coffee/milk + calamari&chips&Diet Coke by 2pm
- 50min morning jogging + ☀️a day out to the beach
-
29
- 54.7 |98/55/56
- pickled cucumber, oats/berries/chiaseeds, coffee/milk + garlic chives/3eggs by 1pm
- gardening
-
30
- 54.3
- pickled cucumber/chicken, bits beans/berries/kefir, coffee/milk + salad/fish soup by 12.30pm
- 55min morning walk (lack of energy due to fasting? or waken up at 3.40pm?)
-

31
- 53.5 | 99/63/58
- ☀️55min morning jogging
- kimchi/chicken(too much), kefir/berries/beans, coffee/milk + 2tomatoes + chicken/1orange/1banana/Diet Coke by 7.20pm
** too full in the morning

[Ensu]

February 2023

1
- 55min morning jogging
- kimchi/4 sushi rolls + veggies/extra olive oil/oats porridge + chips/pickled cucumbers by7pm
-
2
- 54.6
- 1peach/1nectarine, kefir, coffee/milk + 1fish/1tomato/radish/kimchi/1loafa/greens + 1peach/1nectarine, fish soup by 6pm
- ✅ 40min full body with weights dumbbells 2x9.4kg + barbell 6.4 + 2x10kg = 26.4kg
- 8.30pm for bed

3
- 55.2
- 5am=kefir, 1peach, coffee + pickled cucumbers, 1banana/coke + chickpeas by 3pm
- ✔️30min cardio HIIT + 30min cardio workout & plenty water

4
- not as much puffy like as I thought although drank so much water whilst training last night
- 54.5
- 7am=kefir/a half dragonfruit, 1peach, chicken, chickpeas + black&raspberries, peanuts/1egg by 12pm + 2eggs by 5pm?
-
5
- no puffy
- 54
- 1egg/kefir/1dragfruit/1peach, coffee + cheese&oats crackers, peanuts
- ✔️50min cardio workout
- bed at 12am, usually before 10
Feb 2023

6
- 53.6
- yellow bitter melon/a half dragonfruit, salad with cashew dressing, coffee + 1tomato/blueberries/1egg/fish/salad by 7pm
-

7
-
- roasted chicken wings too much/dragonfruits, decaffeinate coffee + chicken/lots of fruit by 8pm
-

8
- 53.7
- 1avocado/1dragonfruit/bits kefir/bits orange, coffee/milk + peanuts by 7pm
- hurt the back/5-day gap ✅ 10min weight training stopped when the back jerk + 20min cardio movements

9
- 53.2 then 52.8kg after clear up
- a half avocado/1dragonfruit/1peach/kefir, 1egg, coffee/milk + big salad + salad/peanuts/bits cheese by7pm
-

10
- 54.3
- 1dragonfruit/kefir/1capsicum, coffee
-
11
-

12
-


......................No more restaturant meals!!!

13
-
- no meal until 12.30 (nuts/JackPot the Taiwanese drunken chicken dish had disgustingly much oil in it/roasted chook at home)
- cardiac ultrasound/shopping mall --> very tired

14
- 54.0
- tongue a bit puffy & whitish --> too much fat/protein??
- 1dragonfruit/kefire, coffee + salad with bits chicken + nuts

[Ensu]

15
- 53.7
- 1dragonfruit/kefire, coffee + 1banana/bits chicken/4fish cakes/chia seeds&oats with milk + 2 cookies by 1pm + 2fried eggs/2pieces of toast with lots of cheese by6pm
-
16
- 1dragonfruit/kefire, coffee
- ✅ 40min full body with weights mainly 2x5kg & 2x3kg
17
- rice
- 50min cardio workout
18
- fish&chips
- ☀️board walk
19
- rice
- ✅ 40min full body with weights mainly 2x3kg
two drills for an efficient runner: skipping for height, run lunge youtube.com/watch?v=-h4IpuJgxuA
20
- 70min cardio steps workout
21
-
22
- 53.7
- brunch
- ✅ 30min full body with weights mainly 2x3kg
23
- 52.8
- 50min morning jogging
24
-
25
- ✅ 40min full body with weights mainly 2x3kg
26
-
27
- meals by2pm + lots of chocolate coated nuts
28
- ✅ 20min full body with weights mainly 2x5kg
- 1avocado/1apple, coffee + beans 1.5 cup/1egg/salad by 11.20am
- 11pm bed time

[Ensu]

March

1.
- 53.1
- 1egg/fermented red cabbage/1tomato/kefir, coffee + too much stew by2.30pm
- ✔️50min jogging intervals
- 11pm bed time
2
-1egg/1peach/kefir, coffee + 2eggs/rice/stew by 12pm
-✅ 30min full body with weights
3
- 52.3
- coffee/milk + flat white + 1capsicum/1peach/1pear/2eggs/bits nuts by 6.30pm
- ☀️a day out
4
- 1capsicum/1avocado/1pear, coffee/milk/honey, broad beans
5
- ✖️1pear/kefir, coffee/milk + 1 cup of stew/rice/fermented red cabbage/2eggs/broad beans by3pm
-
6
- ✖️1pear/kefir, coffee/milk, 2eggs...stew/nuts lots
- ☀️50min morning jogging
7
- 52.9
- chicken hearts/livers, coffee/milk + chicken drumsticks by 1pm
8
- 52.4
- ✖️1orange/1banana/kefir, a can of beans, coffee/milk + cashews/1egg/stew/half cup of grapes + 2eggs/garlic chives + grapes/cheese by5pm
- 30min walking + 30min jogging intervals
- 8pm for bed
9
- 1peach/1nectarine/a few passionfruit, coffee/milk + half cup of stew/two seaweed rolls of garlic chives with 1egg&1spoon of Olive oil by 12.30pm
- ✅ 40min full body with weights + 3hrs on feet
Woke up at 5am feeling fantastic with an urge of off for a run
- 9.30pm bed
10
-
- 1nectarine/grapes, coffee/milk + beef lots/nuts/1tomato + 1orange/nuts by 4pm
- ✔️70min steady workout
- 11pm bed
11
- 53.1
- ✖️half orange/half banana/a few grapes, coffee/milk, a can of beans +lots sushi rolls/nuts/2eggs
- 10.30pm bed
12
- 1walnut/bits sesames/1almond, 1full spoon of chia seeds/bits oats/milk, coffee/milk + lots sushi rolls/Coca Cola
13
- beef/half sushi roll, coffee/milk + 4 seaweed sheets with garlic chives + lots of lollies by 12pm
14
- 53.0
- 1pear/half avocado/1peach, coffee/milk + bits nuts + 4 seaweed sheets with garlic chives/1egg/bits cheese by 11.30am
- ✅ 45min full body with weights
- 9.30pm bed
two occasions already whilst craving for food after breakfast with fruits
15
- an entire salmon heard/1big peach, coffee/milk + 2nd salmon heard by 10.30 + 1peach/green sauce by7pm
- ✔️70min steady workout
16
- kefir/2peaches/1fig/peanuts, coffee/milk, kvass + salmon broth/1sushi roll, 1 dragonfruit/Coca Cola
- ✅ 45min full body with weights
Being energetic no urge to eat anything, but ate at 6pm for comfort
17
- 52.7
- nuts/1peach/1nectarine/kefir, coffee/milk +✖️10dumplings(chicken/veggies)by3pm, Coca Cola
- ✔️70min (20min HIIT cardio + 50min move/dance/workout)
18
- 10dumplings(chicken/veggies/cheese) by 10am + 3dumplings/nuts/1banana by7pm
19
- kefir/half cup of corn kernels, coffee/milk/honey + ✖️lots + something by 7pm
- ✘12am bed
20
- 3dumplings/1 cup of chia seeds/oats/beans/1banana, coffee/milk --> ✖️just too much
- 11pm bed
feeling so wearing out by the late bed
21
- lots by 12pm + rice/veggies by 7pm
- ✔️30min steady workout indoor
22
- kefir/beans + noodles/veggies by 3pm
- ✅ 45min full body with weights
23
- kefir, coffee/milk + ✖️nuts/1egg/lots fish/bits veggies/lots grapes + noodles by7pm
- ✔️30min Zumba Gold + 15min cardio HIIT
24
- kefir, coffee/milk + ✖️nuts/5dumplings/noodles, grapes + lots beans by 3pm
- ✔️70min steady cardio indoor
25
- 1egg/kefir/a few grapes, coffee/milk, nuts, 2dragonfruits + 6dumplings/beans by12.30pm+✖️nuts/2toasts by 6pm
- ✅ 45min full body with weights
26
- kefir/dragonfruits, fish, 1egg
27
- kefir/dragonfruits, fish, 1egg, nuts, 2lollies
- ✔️40min cardio fast pace indoor
- 8.30 for bed
28
- 52.0
- fish/boiled soybeans, 2 passionfruits, kefir, coffee/milk, soybeans, lots fruits, nuts by 12pm + nuts & lots.. ✖️by7pm
- ✅ 38min full body with weights
29
- fruits/kefir, soybeans, nuts, cheese/toast, 1egg, noodles/veggies + foods ✖️by 7m
- gardening & on feet for hrs
30
- fruits/kefir, 1egg, veggies/lots livers + a full cup of beans✖️by 7pm
- gardening & on feet
31
- fruits/1avocado/kefir, bits nuts
-

[Ensu]

April
1
visa application form
2
3
- chiaseeds/beans/kefir/2passionfruits, coffee/milk + veggies/✖️nuts by 6pm
- ✅ 40min full body with weights
4
- ✖️lots by 4pm
- on feet in the morning & afternoon
* back/shoulder muscles in pain
5
- ✖️
* back/shoulder muscles in pain
6
- ✖️veggies/fruits lots by 12am
- on feet in the afternoon
7
- fruits/coffee, 2eggs, sesames, a full container of veggies/beans/mushroom, 2 sausages, grapes by 11.30am
8
9 ---- 3 days of TV/TV/TV
10
- fruits/kefir, milk, 1egg, lots of tofu by 11.50am + kefir/fruit/soymilk by 4pm
- ☀️50min walk + ✅ 45min full body with weights + ✔️10minL/10minA/10minW
11
........the effect of 3 days TV_tired, light headache, nausea, unable to focus, unable to do anything & foods didn't help at all although tried to eat health and eat a lot, bed at 9pm
12
- meals by 6pm
- ☀️50min walk/jogging + ✔️10minL/10minA/10minW
....... tired & headache at noon, a nap helped.
13
.... headache after work, means didn't help, junk foods
14
- lots of prawns
- ☀️50min walk/jogging + ✅ 45min full body with weights + ✔️10minL/10minA/10minW
15
- craved for/intook honey/oats
16
- lots chicken drumsticks
17
- bits chicken, tofu, 3 wrap/veggies, coffee/milk, 1 sweet coconut bar, grapes, 1egg + peanuts/grapes/1egg by6.40pm
- ✅ 45min full body with weights + ✔️10minL/10minA/10minW
18
- 53.5
- lots by 6pm
- ☀️50min walk + ✔️workout
19 Visa appointment
- too many nuts (You could be health with no added oils, no nuts; potatoes were all he ate in a year with no healthy issues)
20
- coffee/milk, fruit smoothies, butter fried garlic cloves & sardines, green salad
21
- chia seeds/fruits/kefir/milk, sardines/2eggs + lots in the evening
22
- lots in the evening
- ☀️50min walk
23
- 54.1
- coffee/milk + 1egg/bits kefir, beans/dates, dumpling by12.30pm
- ☀️60min walk + ✅ 45min full body with weights + 30min cardio/25min Yoga
** Levels: stress trigger insulin & weight gain in Lucy's case. So does mine.
24 GP visit + collect the passport
- lots chicken
25
- 53.6
- 5eggs/lots extra virgin olive oil/oats/flour, lots fruits
- ☀️70min cycling
26
- 54.1
- morning bits kefir/4passionfruits/coffee-milk + fish/lettuce, little veggies/flour, 1orange by 2pm
- ✅45min full body with weights + 17min cardio/10minL (feeling fantastic completed it after the small breakfast)
- 9pm bed

27
- 53.8
- ---------------no capsules, no salt
- sesames/coffee/milk + carrots/veggies/nuts, flour/veggies by 1pm + lots by 6pm
- ☀️60min walk/a little jogging after breakfast
28
- no meals in the morning until 1pm with kefir/half cup of beans, then a meal with Tofu& dragonfruits by 6pm
** Gov. on leaving matter/submitted medical evidence
29
- 53.3
- sesames seeds, 1banana,1orange, coffee/milk/honey + 2chicken drumsticks/veggies by noon + flour/veggies by 4pm
- 60min walk/a little jogging + ✔️60min steps workout + 10minL/25min Yoga
30.
- 1chicken drumstick, 1 orange, sesames seeds, coffee/milk + 2 dragonfruits, tofu, 1dumpling + nuts by 5pm
- ☀️60min walk + 25min Zumba Gold + ✅45min full body with weights + 25min Yoga

** The blood test shows that thyroid reading raised from 4 to 7. It might be caused by too much (iodine/seaweed/iodised table salt, walnuts/soybean/multivitamins containing iron, calcium)
** Too much dietary fibre can impair the absorption of thyroid hormone replacement medication.
1) stop taking the multivitamins daily from 27 April onwards
2) stop using the iodised table salt
3) stop eating seaweed
4) reduce the intake of walnuts & soybeans
5) reduce veggies / increase the intake of meat/egg/flour/rice

[Ensu]

May
1.
- 53.5
- ✖️chia seeds/kefir/fruit smoothie, 1drumstick/1dumpling, coffee/milk + lots lots dumplings/tofu + 2dragonfruits/1orange
- 10minL + ☀️60min bush walking (hilly, harder than I thought)
2
- 1dragonfruit/sesames, coffee/milk with 2fish oil capsules + rice paper veggies rolls + 1drumstick/dumpling/peanut butter/1pear by6.30pm
- ☀️60min walk/jogging
- sleepless night (Bdrama)
3
- 53.3
- kefir/1dragonfruit/1drumstick, coffee/milk + kefir/1drumstick/1egg/veggies by12pm + 1orange/1mandarin with bit milk & water by 6pm
- ☀️ on feet
- 7pm bed
4
- veggies/1egg/rice, 1dragonfruit/grapes, coffee/milk + Pizza/lots Ferrero Rocher by6pm
- ✅ 42min full-body HIIT with weights
5 .
- half an avocado/capsicum/egg/2dragonfruits/bits toast, Ferrero Rocher, coffee/milk + bits veggies
- ☀️20min walk/40min jogging + ✔️10minL/10minA/10minW
6
7
8
- chicken/almonds, fruit, coffee/milk
- ✔️10minL + ✅ 42min full-body HIIT with weights
9
- ☀️50min walk
10
- ✔️10minL + 10minL/✅ 42min full-body HIIT with weights/20min Yoga
- flu vca.
11
12. 52?
13May-2Nov overseas travelling