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
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
- ??borad 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
