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  1. #1
    Registered User Ensu's Avatar
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    Arrow 2023/2024: Morning Routine | IF | Exercise | Sleep

    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
    Last edited by Ensu; 01-02-2024 at 12:41 PM.
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  2. #2
    Registered User Ensu's Avatar
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    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
    Last edited by Ensu; 02-28-2023 at 06:18 PM.
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  3. #3
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    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
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  4. #4
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    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
    Last edited by Ensu; 02-28-2023 at 06:21 PM.
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  5. #5
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    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
    Last edited by Ensu; 02-28-2023 at 06:24 PM.
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  6. #6
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    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
    Last edited by Ensu; 04-26-2023 at 09:47 PM.
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  7. #7
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    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
    -
    Last edited by Ensu; 03-30-2023 at 04:01 PM.
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    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
    Last edited by Ensu; 04-30-2023 at 04:05 PM.
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    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
    Last edited by Ensu; 11-04-2023 at 06:41 PM.
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    Nov

    ** eye massaging + body weight check
    ** warm water + fruit smoothie + 2pills
    ** exercise
    ** bed at 9pm

    5.
    - 52.5 (down to 49 during the teeth repairing period of time roughly between June and July)
    - water, bits cheese on toast, coffee/milk, 2pills, soup(1tomato/a few noodles/asparagus), 1egg, night eats(cheese/fruit smoothie/pineapple)
    -
    ......It's unbearable to live in the house where the dust was everywhere due to the construction work done by B in my absence. I didn't know where to start to clean it at first then I tried to do what I could do e.g., threw out the old curtains, set up the new rods and made the new curtains, cleaned the window glasses and frames.
    ......There's still so much to do to make it liveable but how far I'd like to go is a question. Should I build a granny flat instead? So I can have a through clean house to live in as B stays in the old house because he likes his old stuff and old living routines.

    ......Sleep is such a key element to my general health in particularly thinking back of the five months previously when I had no one single night with a sound sleep. My sleep routine has now seemly recovered since I came back home. I went to bed at 8pm and woke up at 4am which gave me 8 hours of sound sleep. No wake ups, no dreams either. What I should do is to cut naps during the day, and to try going bed early. It's achievable considering that B goes bed at 7pm usually.
    6
    - eye massage + 52.3
    - water, fruit smoothie, coffee/milk, 2pills, potato chips, 2eggs/2potatoes/asparagus/garlic chives
    - cleaning for the entire day (cleaned up the Study, Guest & Gym rooms)
    - bed at 9.35
    7
    - eye massage + 52.1
    - water, fruit smoothie, coffee/milk, 2pills, lollies, peanuts, lots of taros // ✖️night time rubbish
    - shopping for 5hrs
    - bed at 10pm (hard to fall asleep)
    8
    - water, kefir, fruit smoothie, coffee/milk, 2pills, veggies/2eggs, ✖️night time eating
    - bed at 10pm
    9
    - water, kefir, coffee/milk, 2pills, fruit smoothie, beans/viggies/curry
    - cleaned up the gym clothing
    -
    10
    11
    - 2pills
    - morning routine eating, fish&chips, ✔️no night meals (fought for the urge of eating thinking of doing exercise then watching TV series)
    12
    - water, kefir, coffee/milk, fruit smoothie, 2pills, 2eggs/sprouts/rice, ✖️evening meals with rice
    13
    - eye massage
    - water, coffee/milk, 2pills, ... evening meals with✖️lots of lollies
    *** ginger in the ground in the 3rd garden bed
    14
    - eye massage
    - water, coffee/milk, 2pills, 1golden dragonfruit, 2eggs/tofu/curry/2tomatoes/asparagus by 12.30pm + ✖️night meals
    15
    - eye massage, 54
    - water, coffee/milk, 2pills,
    ** bought 2 chooks & 1kg of chicken mince. I shall have more meat intake to see if my energy level can improve.
    ** don't know what's happening with me that I always want food, really frustrated!
    Last edited by Ensu; 11-15-2023 at 07:44 PM.
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    Nov
    16
    - eye massage
    - water, coffee/milk/2pills, balls made of chicken/parsley, sprouts/3spoons olive oil, ✖️cheese/cookies at night
    -
    ** made a wrong decision: received a message from D asked if I was available to work at T service. I replied him with a 'Yes' which I shouldn't. It's not worth it because all what I do is to pay off for B in the circumstance of I've worked the hours more than I should.
    17
    - eye massage + 53.3
    - water, coffee/milk/2pills, 1mandarin
    20
    ** volunteering for 2hrs
    22
    ** phone from CPlus knowing filling a form to be excepted from the obligations
    24
    - 53.4
    - 38 steady cardio + 38min Yoga
    ** interview St P&P B.. (reject them?)
    25
    - lots of peanuts
    ** removed the carpet replaced with Hybrid SPC (308)
    26
    - eye massage, 52.9
    - big portion of lamb
    - flooring + 30 steady cardio
    27
    ** 8hrs walked around the Till
    28
    - 52.7
    -
    Last edited by Ensu; 11-27-2023 at 12:29 PM.
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    During training, what does your body crave? Carbs, protein, or vitamins? Opt for Coors Light instead of beer, akin to Piels - a warm, nostalgic choice like grandpa's pizza.
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    Dec 1
    I totally forgot about it. Had a few veggie wraps(chicken/veggies) with bits sweets. Said No to the night-time eating because I brushed my teeth after afternoon tea.
    Dec 2
    Got up at 8am somehow felt lacking of energy. pills for hay-fever/cold&flue/glucosamines. coffee/milk. didn't feel to eat but I went to cook then obviously ate what I cooked (2eggs/veggies/potatoes) by 11.20am.
    Hope the strategy work - brush teeth after a meal so to avoid over eating. Let's see how it goes.


    *** renovation the rooms
    Last edited by Ensu; 01-02-2024 at 12:42 PM.
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    Arrow

    Jan 2024

    1
    - 53.5, eye massage, water, pills
    - took few in due to an unpleasant discussion between A & B. Left the house for a shopping stroll; seated heel raises
    2
    - 53.1, eye massage, water, pills
    - experienced a bit hunger then couldn't stop as soon as starting cooking
    - bed at 9pm✔️ (have been trying to get to bed early but hardly feeling for it because of excitement in thinking of renovations and make ups
    3
    - eyes/face/arms massage, water, pills
    - coffee/milk, lots veggies wrapped with seaweeds by 11.30am
    - ? exercise
    - ? bed at 9pm
    ** cleaning(mopping/toliet)
    ** Zeng's house
    ** washing
    ** cooking (better to think though what ways of cooking suits ME)
    Last edited by Ensu; 01-02-2024 at 09:15 PM.
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