Professional Growth
Productivity & Accomplishment
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
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
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
