Objectives?
First is to be closer to 12% body fat instead of the current 32%
Second is to be able to fit into a size 36 waist pants.
Third is to be free of any high dosage hypertension medication as well as reverse pre-diabetes.
Final is to be healthy and physically fit enough to survive 4 months the outdoors of Bhutan.

Weight 112.4kg

Today is the real start of intermittent fasting for me. Last food intake was 8pm last night where I had ayam percik from a ramadan bazaar with steamed broccoli. Won't be going to a bazaar again as somebody is making a killing there.

Today's food intake :-

08:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 : Decided to walk at 14mins per km on a 3km walk. Was going to the gym but found out it was closed and would be on shorter operating hours for the fasting month. Therefore walked back at same pace.

12:00 : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1/2 cup mixed berries and half an avocado. Also had a piece of keto bread with butter, slice of cheese, scrambled egg, 2 bacon and a lettuce, tomato, purple carrot and kale salad.

6:30 : Green curry beef+eggplant+mushroom, seafood omelet and cauliflower+purple cabbage "rice"

8:00 : No sugar dark chocolate and cashew pudding.

Physical activities :-

09:00 : Attempted 30 minutes of butterfly stroke but didn't feel good as began feeling a bit dizzy, therefore stopped at 10 minutes.

15:00 : Decided to use the condo's gym did the following :-

Did the following exercises in this order :-
1. Dumbbell Squats 8 rep 10kg
2. Dumbbell Chest Press 8+8 rep 10kg.
3. Dumbbell Biceps Curls 8+8 rep 10kg
4. Burpees 30 rep.
5. Dumbbell Reverse Lunge 8 rep 15kg. 8 rep 10kg.
6. Dumbbell Bent Over Rows 8+8 rep 10kg
7. Lying Triceps Skull Crushers 8+8 rep 5kg
8. Burpees 50 rep.
9. Side Lateral and Front Shoulder Raise 8+8 rep 5kg
10. Push Up Rows 5+5 rep 5kg.
11. Goblet Squat combo 8+12+8 rep 10kg.
12. Burpees 20 rep.

I was following the exercises on a youtube HIIT follow along but amended it.

I think I'll take it easy as I don't quite feel 100% yet.

This post has been edited by R231_SL65_AMG: May 5 2022, 06:45 PM

Today is another day on intermittent fasting.

My gf and me decided that our IF should be between 10-6 on the weekdays and 11-7 on weekends as it better suits our lifestyle.

Today's exercises :-

08:30

Leg extensions 8+12+8+12 reps 40kg.
Goblet squats 8+8+8 reps 20kg.

20 minutes treadmill 20° incline 12 minutes per km walk.
40 minutes stationary bike of 4 minutes effort 3 (86W 70RPM) and 1 minute effort 9 (390W 80RPM)

Average heart rate treadmill 118BPM.
Stationary bike Effort 3 = 125BPM, Effort 9 = 145BPM.

I need to find a better gym that the stationary bike seats are a bit more comfortable.

Exercises for later :-
Will do a 30 minute walk to the supermarket to get some groceries.

Haven't decided if we will walk home with our groceries or get a Grabcar. Been rather apprehensive on taking a Grabcar lately with so many Covid cases about.

Food intake :-

08:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, 6 strawberries and half an avocado. Also a piece of keto toast, 2 eggs, mushrooms, tomatoes, brussel sprouts, 2 bacon and 2 sausages.

3:30 Cauliflower rice, salmon with tomyam sauce and asparagus with butter and cheese.

Full rest day today for exercises.

However did the following :-

90 minute walk to a sparepart shop and carried an alternator and starter motor with me on the return journey home.

Today's exercises

05:45 : A certain bedroom activity as my gf was awakened by a certain noise no thanks to me drawing the curtains, switching on the air conditioner but not closing and locking the windows or the door to the air conditioner ledge.

07:00 :
Seated calf raise. Used my gf as the weight. 113kg 6+10+4 reps.
Dumbbell Chest Press 8+8+12 rep 20kg.
Dumbbell Biceps Curls 8+8+12 rep 20kg
Lying Triceps Skull Crushers 8+8+12 rep 15kg
Side Lateral and Front Shoulder Raise 8+8+12 rep 15kg
Push Up Windmill 12+12+12 rep 15kg.

09:30 : walked 3.5km at 14 mins per km to a kopitiam.

11:30 : 2km walk at 10 mins per km to a LRT station.

4:30 : 3km walk at 12 mins per km from LRT station to our home.

Food intake for the day :-

10:30 : A bowl of sayur manis + pork + mushrooms (basically ordered a pan mee minus the noodles) and Rendang chicken drumstick + 1 fried chicken wing + 1 fried egg + sambal squid from a nasi lemak stall + brought our own cauliflower rice.

5:30 : Brocolli, cheese and ham soup. Salmon + brussel sprouts + cauliflower+pumpkin mash + garlic&garlic butter sauce. Walnut chocolate brownie with a scoop of coconut ice cream.

I think I need a massage my calves are killing me.

Friday!!!!

Exercises :-

06:30 walked 1 hour at 12 mins per km.

Burpees ( minus the jump) 30-30-40.

Barbell squat 40kg 12-12-12 rep (narrow)
DB goblet squat 30kg 15-15-23 (wide)

Food intake :

Today on food fasting till the usual buka puasa. Nope didn’t have a sahur but been drinking plain water the whole day.

Having grilled pork chops with lemon pepper, grilled broccoli+cauliflower and spinach+kale salad.

Saturday and Sunday are rest days for my gf and me. We stay off the gyms as well as operate on OMAD.

Saturday physical activities :-

07:00 Certain bedroom activity.

09:00 Golf 18 holes.

Food intake :-

07:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

09:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

4:00 :
Crab, ginger and parsley soup.
Red lettuce, tomatoes, red peppers, cucumber and purple carrot salad with lemon juice, ACV and mustard dressing.
300g ribeye steak, rare and seasoned with seasalt, butter and garlic powder with steamed broccoli.
A flourless and sugarless chocolate cake.

Sunday

Physical activity :
Washed, polished and waxed our motorcycles and car.

Food intake :

08:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

12:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

16:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

Shortly will have :-
Cream of tomato soup.
1 keto grilled cheese sandwich.
1 keto waffle.
2 eggs.
2 bacon.
1 cumberland sausage.
1 pork and leak sausage.
1 flourless & sugarless chocolate cake.
1 burnt cheesecake.

This week, after trying various types of exercises we have decided to stick to DBs, bodyweight, stationary bike, swimming and brisk walking only. Logistics reasons mainly.

Morning body weight : 112.1kg disappointing.

Today's physical exercises :-

08:00 : Butterfly stroke for 30 minutes.

09:00 : Stationary bike for 40 minutes of 4 minutes effort 2, 90RPM & 1 minute effort 9, 90RPM.

1:00 :
DB Bench Press 15kg 10 reps 2 sets. 20kg 10 reps 2 sets, 25kg 10 reps 1 set.

Incline DB Bench Press 20kg 12 reps 4 sets.

DB Floor Press 25kg 10 reps 3 sets.

Standing DB Press 20 kg 12 rep 2 sets, 25kg 12 reps 2 sets.

DB Lateral Raise 15kg 12 rep 1 set, 15kg 12 rep 1 set. 25kg 10 rep 1 set.

DB Tricep Kickback 10kg 12 rep 2 sets, 15kg 15 rep 1 set.

Food intake :-

08:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

09:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, blueberries+blackberries and half an avocado.

10:30 : Spinach tortilla wraps with lettuce, tomato, cajun fish, squid and prawn with cheese and lime+mayo dressing. The 2nd wrap had tandoori chicken, cottage cheese, lettuce, carrot and cucumber with cheese and mint+mayo dressing.

3:00 : 500ml coconut water mixed with 100ml of infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

17:30 : Riced purple cabbage, green curry pork and stir fried asparagus with beef. Will also have some kombucha with it.

I was quite disappointed at yesterday's weight loss progress.

This morning I weighed in again and it was 111.8kg which I guess isn't bad but with this I'm back in the lead again as my gf remains at 112.1kg.

Today I also tried on a pair of Levis 501 that I had in my 20s. It is a 38W size, can fit but difficult to button comfortably.

I took a 6 month old size 44 M&S shorts, I first wore it on 31/12 and it was just right with the belt (the belt had 2 more notches) Now will need to make a new hole for the belt as even with the 2 notches the pants keep falling off when I walk.

I took a shirt (short sleeve) that is M&S 3XL, same age as the pants, it was just right on 31/12, today it is very loose fitting and the 2XL I bought at the same time fits loosely, later will see if I could find the XL of the same shirt or the same cutting to see how it fits.

Today's physical activities :-

I woke up early today as I had an online meeting at 5am. Pure evil.

06:00 : Brisk walk, 5km @ 10mins per km.

08:00 : Leisurely pace walk 4km @ 16mins per km slow as we were walking our friend's dogs.

2:00 :
Warm up : 20mins stationary bike effort 2 5mins, effort 3 10mins and effort 4 5mins.

DB Goblet Squat 30kg 6rep, 20kg 8+12 rep. 25kg 8 rep.

DB Stiff Leg Deadlift 30kg 6rep, 20kg 8+15rep, 25kg 8rep.

DB Rear Lunge 30+30kg 4 rep, 20+20kg 10+10rep, 30+30kg 10rep.

DB Frog Squat 30kg 6rep, 15kg 8+12rep, 20kg 8rep.

Calf raise GF's weight 15+15+20rep, GF+30kg 15rep.

Weighted Crunch 20kg 4rep, 5kg 20+20rep, 10kg 12rep.

Side planks 3 sets of 20secs per side.

Food intake :-

05:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

06:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

09:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30 : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, cocoa powder, 1tbsp chia seed powder, 6 strawberries and half an avocado. Quiche lorraine and a latte made with almond milk and butter (OK this was disgusting)

17:00 : Salmon, tuna, spinach and cheese pie, mashed pumpkin and broccoli.

I took a full day off yesterday.

However I did get 10k steps because morning was at IKEA PJ and afternoon IKEA KL. In the end left empty handed because both places also no stock for everything on our shopping list.

Yesterday's food intake :-

08:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

11:30 Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, edamame and half an avocado. There won't be a second time for this one. Also had a keto waffle with kaya (yes it is a keto kaya), a bacon, brie, tomato and lettuce sandwich made with keto bread.

2:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

5:30 Southern pot roast beef, roasted vegetables and grilled pumpkin. Decided to have it with a glass of red wine.

Today's food intake :-

07:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

09:00 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

11:30 Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, mixed berries and half an avocado. Pot roast from last night's dinner made into a sandwich with cheese and a bowl chilli con carne.

2:00 Coconut water mixed with 100ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

17:30 Later will have keto meatloaf for dinner (bread crumbs been replaced with almond and coconut flour), mashed pumpkin+cauliflower with cheese+cream and steamed broccoli with garlic butter.

Today's physical activities :-

07:30 60 minutes water aerobics.

09:00 DB Lunge 10kg 10 rep, 7.5kg 10+10 rep.

DB Hamstring Curl 5kg 10rep, 10kg 10rep, 7.5kg 10rep.

DB Deadlift 20kg 10+10+10 rep.

DB Military Press 10kg 10+10+10 rep.

DB Flys 7.5kg 10+10rep

DB Hammer Curl 7.5kg 10+10rep

Seated DB Extension 15kg 10rep, 10kg 10rep.

Sometime after dinner will bring our friends' dogs for a 3km walk.

Last weekend my gf and me went for blood test.

This morning we went to check on the results.

The last one was done on 12/21 while hers' was done on 7/21.

Mine :-
Blood sugar level 5.5% vs previously 6.4%
BP 115/70 HR62 vs previously 130/80 HR70
Everything else is all good.

Hers' :-
Blood sugar level 5.8% vs previously 6.8%
BP 130/80 HR72 vs previously 140/100 HR85 (she isn't on any medication) We been tracking her HR and it has been closer to 60 on most days, think she was nervous while at the doctors.

I was given the option of reducing the dosage of my hypertension medication or maintaining it, I decided to maintain it as I have 2 months supply of meds.

Today's food intake :-

08:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

09:30 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:00 : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, raspberries and half an avocado. Keto wrap with cheese, spinach, red peppers and salmon with mayonnaise. Also had a slice of keto cheesecake.

2:00 Coconut water with 200ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

Dinner later : ayam percik, kambing baker, beef serunding+cauliflower rice and asparagus.

Today's physical activities :-

08:30 :
DB Step up 10kg 10+10+10rep for each leg.
DB Stiff Leg Deadlift, 30kg 10rep, 10kg 10+10rep.
One Arm DB row 10kg 10+10+10 per arm.
Reverse grip DB Press 10kg 10+8+8rep.
DB Rear Delt Fly 7.5kg 8+8rep.
Zottman Curl 7.5kg 8+8rep.
Close grip DB Press 7.5kg 8 rep, 5kg 8rep.

3:00 5km walk at 12mins per km.

After dinner will bring the dogs out for their walk as well, probably won't do such a long walk as have an early morning tomorrow.

Weekend physical activities :-

Saturday : Golf 18 holes.

Sunday : Brisk walk 5km @ 11mins per km.

Weekend food intake :-

Saturday : 24 hour fasting. Only 3L of cold water throughout the day till 5:30pm where I had brussel sprouts, a spinach+cheese omelet and lettuce+tomato+cucumber+purple carrot salad with ACV+olive oil dressing.

Sunday :

08:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

09:00 : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

11:00 : Ribeye steak, 2 eggs, brussel sprouts and grilled pumpkin, had it with kombucha.

2:00 : Coconut water + 100ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

Dinner later : Roast leg of lamb with mint sauce, brussel sprouts with cheese sauce and mashed cauliflower+pumpkin with garlic+chives. Will have a chocolate pudding + a keto chai latte for dessert.

Monday's physical activities :-

8:30am :

DB Squat 15kg 10 rep, 10kg 10+12rep.
DB Stiff Leg Deadlift 20kg 10rep, 10kg 10+10rep.
Bent over DB Row 10kg 10+10+10rep.
DB Bench Press 15kg 10rep, 10kg 10+10rep.
Lateral Raise 10kg 8+8rep
Lying DB Extensions 10kg 8+8rep.

8pm : Brisk walk 6km at 12mins per km.

Monday's food intake :-

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

9:30am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, mixed berries and half an avocado. Beef burger (150g 15% fat) with cheese, egg and keto buns.

3pm : Coconut water infused with 100ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

5:30pm : Thai style steamed fish, sizzling nyonya squid, stir-fry spinach and caulirice. Had a scoop of keto ice cream.


Tuesday's physical activities :-

7:30am : 30mins walk @ 14mins per km. Took the dogs for their walk.

9:30am : 20mins stationary bike at Level 2, 90RPM and 70w. 40mins of 4mins Level 3, 1min Level 9 speed 80RPM on both levels. Glutes definitely hurt.

Tuesday's food intake.

Largely the same as Monday except dinner later will be a keto pizza with salmon, brussel sprouts and mushrooms. Time to finish up the keto ice cream.

I haven't updated this journal as I been on several road trips.

Also being on the road meant following a keto diet isn't the easiest thing in the world especially in these parts of the world.

Yesterday been back to diet and activities, not planning on making up for the "cheat" days, just moving on as usual.

Monday's physical activities :-

8:30am :

DB Squat 15kg 10+10 rep, 10kg 10+12rep.
DB Stiff Leg Deadlift 20kg 10rep, 15kg 10rep 10kg 10+10rep.
Bent over DB Row 10kg 10+10+10rep.
DB Bench Press 20kg 10rep, 10kg 10+10+10rep.
Lateral Raise 15kg 8+8rep
Lying DB Extensions 15kg 8+8rep.

8pm : 5km walk @ 12mins per km.

Monday food intake :-

7am and 9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, mixed berries and half an avocado. Beef+pork burger (150g 25% pork fat) with cheese, egg and keto buns.

1pm : Coconut juice + 100ml water infused with lemon rind, lemon grass, turmeric, cinnamon, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

5:30pm : Salmon with lemon cream sauce, brussel sprouts and broccoli with garlic butter sauce. Chocolate cheese cake for dessert.

Tuesday's Physical activities :-

8am : 40mins butterfly stroke swimming.

9:30am : Stationary bike for 40 minutes of 4 minutes effort 2, 90RPM & 1 minute effort 9, 90RPM.

Food intake : Only plain water today as doing a 24 hour fast.

We've been busy the last few weeks as my gf had some work that she had to deliver on a tight deadline and it was all hands on deck to see it through and we also did several trips along the way.

Further updates to this will also include my gf's routine. Previously she been following the identical workout just lighter weight but now some amendments been made.

Physical activities :-

Monday :-

7am : Bedroom activity Foreplay 40 minutes, 30 minutes of doggy position.

8:30am :
Me
DB Squat : 30+30kg 10+10+10rep.
DB Stiff Legged Deadlift : 30+30kg 10+10+10rep.
Bent Over DB Row : 10kg 10+10+10rep.
DB Bench Press : 30kg 10rep, 20kg 10rep 10kg 15rep.
Lateral Raises : 5kg 8+8rep.
Standing DB Curl : 10kg 8+8rep.
Lying DB extensions : 5kg 8+8rep.

GF
DB Squat :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

DB Stiff Legged Deadlift :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

Bent Over DB Row :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 10kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set 3 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 10kg 1 rep.

DB Bench Press :
Set 1 5kg 4rep, 10kg 1 rep, 5kg 4rep, 10kg 1 rep.
Set 2 5kg 4rep, 12.5kg 1 rep, 5kg 4rep, 12.5kg 1 rep.
Set 3 5kg 4rep, 10kg 1 rep, 5kg 4rep, 20kg 1 rep.

Lateral Raises : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 2rep.
Set 2 : 2.5kg 2 rep, 5kg 2 rep, 2.5kg 3rep 12.5kg 1rep.

Standing DB Curl : 10kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.

Lying DB extensions : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 7.5kg 1rep.


Food consumption :-

8:30am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

9:30am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, mixed berries and half an avocado. Ribeye steak + mashed cauliflower with garlic, cheese & cream + broccoli with cheese sauce.

2pm : Coconut water + 100ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

6pm : Keto pizza, base made with cheese, almond flour and eggs. Toppings was mushroom, spinach and bacon as well as cheese and we made a sauce using tomatoes, red peppers and a onions.

Tuesday

Physical activities.

6am : Bedroom activity foreplay 50 minutes she rode 40minutes (She rode)

9am :
Treadmill
4mins 5% incline 14min/km 1min 15% incline 12min/km 4min 5% incline 14min/km 1 min 25% incline 16min/km 3min 0% incline 14min/km

Elliptical Trainer
4mins Effort 3 1min Effort6, 4mins Effort2, 1 min Effort9, 4 mins Effort3, 1min Effort9, 4mins Effort2 1min Effort9, 2min Effort2.

Stationary Bike
4mins Effort 2 1min Effort8, 4mins Effort2, 1 min Effort9, 4 mins Effort3, 1min Effort9, 4mins Effort2 1min Effort9, 2min Effort2. Speed maintained at 85RPM.

9pm : Bedroom activity foreplay 30mins. Wheelbarrow position 10mins, suspended missionary 5mins (this was absolute torture) and she pinned against wall legs wrapped around me) 5mins (this was extremely taxing)

Food consumption :-

5:30am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

11am : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, raspberries and half an avocado. Keto pizza as per Monday except topping wash mushrooms, chorizo sausage, peppers and tex-mex cheese.

2pm : Coconut+avocado keto ice cream and a chai latte with no sugar but with ghee and double cream.

6pm : Keto pasta with the leftover pizza sauce, cuttlefish, crab, prawn and salmon. Topped with parmesan cheese.

Wednesday.

Physical activities

5am : Bedroom activity, 40mins foreplay, 30mins her on top.

8:30am :
Me
DB Lunge 20+20kg 10+10+10rep
DB Hamstring Curl 10kg 10+10+10rep
DB Deadlift 20+20kg 10+10+12rep
DB Military Press 10kg 10+10+10rep
DB Flys 10kg 8+8 rep.
Hammer Curl 10kg 8+8rep.
Seated DB Extension 10kg 8+8rep.

GF
DB Lunge :
Set1 5+5kg 4rep, 10+10kg 1 rep, 5+5kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 10+10kg 1 rep, 5+5kg 4rep, 10+10kg 1 rep.
Set 3 5+5kg 4rep, 15+15kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.

DB Hamstring Curl :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 10kg 1 rep.
Set3 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 12.5kg 1 rep.

DB Deadlift :
Set1 5+5kg 4rep, 10+10kg 1 rep, 5+5kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 10+10kg 1 rep, 5+5kg 4rep, 10+10kg 1 rep.
Set 3 5+5kg 4rep, 10+10kg 1 rep, 5+5kg 4rep, 15+15kg 1 rep.

DB Military Press :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 10kg 1 rep, 2.5kg 4rep, 10kg 1 rep.
Set3 2.5kg 4rep, 7.5kg 1 rep, 2.5kg 4rep, 7.5kg 1 rep.

DB Flys :
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 2rep.
Set 2 : 2.5kg 2 rep, 5kg 2 rep, 2.5kg 3rep 7.5kg 1rep.

Hammer Curl :
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 7.5kg 1rep.

Seated DB Extensions :
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.

Food intake

1l of cold water per 90mins.

OMAD @ 6pm : Smoothie that consist of 3tbsp Greek yoghurt, 250ml almond + coconut milk, 3 tbsp flaxseed meal, 1tbsp chia seed powder, mixed berries and an avocado. Double beef+pork burger (25% fat) with egg, cheese and bacon. Creme caramel for dessert.

Thursday

Physical activities :-

8am :

Treadmill
4mins 5% incline 14min/km 1min 15% incline 12min/km 4min 5% incline 14min/km 1 min 25% incline 16min/km 3min 0% incline 14min/km

Elliptical Trainer
4mins Effort 3 1min Effort6, 4mins Effort2, 1 min Effort9, 4 mins Effort3, 1min Effort9, 4mins Effort2 1min Effort9, 2min Effort2.

Stationary Bike
4mins Effort 2 1min Effort8, 4mins Effort2, 1 min Effort9, 4 mins Effort3, 1min Effort9, 4mins Effort2 1min Effort9, 2min Effort2. Speed maintained at 85RPM.

Food Intake :

500ml of cold water every 60mins.

No food till tomorrow Friday 10am.

Today's physical activities.

4am : The nuisance woke up to go toilet then wouldn't go back to sleep again. She discovered my usual nocturnal erection and woke me up as she was making a start on it. She rode (grind style) 4mins slow then 1 minute fast (thrust style) then back to slow for 4mins before another 1min of fast. Yes in case you're wondering she also incorporates HIIT when she does our usual bedroom activity. She did 4 sets then stopped 30 seconds to do a reverse where she did 4 more sets and then a rest and back to front facing. It went on till 6 when I finally couldn't edge it any longer.

8:30am

Me
DB Step up. 15kg+15kg 10+10+10 rep.
DB Stiff legged deadlift 20kg+20kg 10+10+10rep.
One Arm DB Row (Each arm) 15kg 10+10+10rep.
Reverse grip DB Press (Each arm) 15kg 10+10+10rep.
DB Rear Delt Fly 10kg 8+8rep.
Zottman Curl 10kg 8+8rep.
Close Grip DB Press 15kg+15kg 8+8rep.

GF
DB Step up.
Set 1 : 5kg+5kg 4rep, 10kg+10kg 1 rep, 5kg+5kg 4rep, 10kg+10kg 1 rep.
Set 2 : 5kg+5kg 4rep, 10kg+10kg 1 rep. 5kg+5kg 4rep, 15kg+15kg 1 rep.
Set 3 : 5kg+5kg 4rep, 10kg+10kg 1 rep. 5kg+5kg 4rep, 20kg+20kg 1 rep.

DB Stiff Legged Deadlift
Set 1 : 5kg+5kg 4rep, 10kg+10kg 1 rep, 5kg+5kg 4rep, 10kg+10kg 1 rep.
Set 2 : 5kg+5kg 4rep, 10kg+10kg 1 rep. 5kg+5kg 4rep, 15kg+15kg 1 rep.
Set 3 : 5kg+5kg 4rep, 15kg+15kg 1 rep. 5kg+5kg 4rep, 20kg+20kg 1 rep.

One Arm DB Row (Each arm)
Set 1 : 2.5kg 4 rep 5kg 1 rep, 2.5kg 4 rep 5kg 1 rep.
Set 2 : 2.5kg 4 rep 5kg 1 rep, 2.5kg 4 rep 5kg 1 rep.
Set 3 : 2.5kg 4 rep 5kg 1 rep, 2.5kg 4 rep 5kg 1 rep.

Reverse Grip DB Press (Each Arm)
Set 1 : 2.5kg 4 rep 5kg 1 rep, 2.5kg 4 rep 5kg 1 rep.
Set 2 : 2.5kg 4 rep 7.5kg 1 rep, 2.5kg 4 rep 5kg 1 rep.
Set 3 : 2.5kg 4 rep 7.5kg 1 rep, 2.5kg 4 rep 15kg 1 rep.

DB Rear Delt Fly
Set 1 : 2.5kg 3 rep 5kg 1 rep, 2.5kg 3 rep 5kg 1 rep.
Set 2 : 2.5kg 3 rep 5kg 1 rep, 2.5kg 3 rep 10kg 1 rep.

Zottman Curl
Set 1 : 2.5kg 3 rep 5kg 1 rep, 2.5kg 3 rep 5kg 1 rep.
Set 2 : 2.5kg 3 rep 5kg 1 rep, 2.5kg 3 rep 10kg 1 rep.

Close Grip DB Press
Set 1 : 2.5kg 3 rep 5kg 1 rep, 2.5kg 3 rep 5kg 1 rep.
Set 2 : 2.5kg 3 rep 5kg 1 rep, 2.5kg 3 rep 10kg 1 rep.

12pm : Brisk walk to LRT station 12mins per km 1.5km + 1.8km at destination

3pm : Return journey.

Later will go for a 40 minute walk to help a friend walk her dogs.

Food intake :-

4am : Every half hour 500ml of cold water.

10am : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, mixed berries and half an avocado.

11:30am : Ribeye with cream sauce, mashed pumpkin and brussel sprouts.

7pm : We are going to a French restaurant and I'll update next week what we had.

Last Friday's dinner : I had foie gras with crackers, Beef bourgiognon and creme brulee.

Saturday's physical activities.

7am : Bedroom activity, GF did her usual HIIT for 40 minutes.

11am : Swimming butterfly stroke 40 minutes. Didn't time it as it was a recreational swim.

9:30pm : Bedroom activity, 30 minutes pronebone.

Saturday's food intake.

6am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10am : Smoothie that consist of 2tbsp Greek yoghurt, 200ml almond + coconut milk, 2 tbsp flaxseed meal, 1tbsp chia seed powder, strawberries and half an avocado. A good ole Georgian style fried chicken, (I had drumstick, wing and breast) with coleslaw and mashed pumpkin. A slice of pecan pie made using stevia sugar and keto crust.

4pm : Coconut water.

6pm : A good ole Georgian chicken stew and keto dumplings. A peach pie. My gf's mom will be with us for 2 months and goodness she is such a good cook I think our weight loss goals will be derailed soon.

Sunday's physical activities.

7am : 7km of walking. Unfortunately realized our wireless charger no longer works as both our Apple Watch and Airpods Pro was dead therefore no time. We took turns to push her mum on a wheelchair.

8pm : Bedroom activity, 90 minutes of massaging her and 30 minutes of missionary.

Sunday's food intake :-

6am : 1L water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger and garlic with the juice of half a lemon plus a tbsp of ACV.

10am : Chicken, egg and tuna sandwiches.

2pm : Pina colada smoothie made with frozen coconut juice, frozen pineapple juice, coconut cream and a bit of rum.

6pm : Crab and ginger soup, roast beef with roasted Brussel sprouts, grilled pumpkin and keto Yorkshire pudding and a creme caramel for dessert.


Monday's physical activities :-

8:30am :

Me
DB Squat : 30+30kg 10+10+18rep.
DB Stiff Legged Deadlift : 30+30kg 10+10+18rep.
Bent Over DB Row : 10kg 10+10+18rep.
DB Bench Press : 30kg 10rep, 20kg 10rep 10kg 15rep.
Lateral Raises : 5kg 8+8+8rep.
Standing DB Curl : 10kg 8+8rep.
Lying DB extensions : 5kg 8+8rep.

GF
DB Squat :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

DB Stiff Legged Deadlift :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

Bent Over DB Row :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 10kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set 3 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 10kg 1 rep.

DB Bench Press :
Set 1 5kg 4rep, 10kg 1 rep, 5kg 4rep, 10kg 1 rep.
Set 2 5kg 4rep, 12.5kg 1 rep, 5kg 4rep, 12.5kg 1 rep.
Set 3 5kg 4rep, 10kg 1 rep, 5kg 4rep, 20kg 1 rep.

Lateral Raises : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 2rep.
Set 2 : 2.5kg 2 rep, 5kg 2 rep, 2.5kg 3rep 12.5kg 1rep.

Standing DB Curl : 10kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.

Lying DB extensions : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 7.5kg 1rep.

Monday's food intake :-

We are out of lemon grass and ripe avocados so no our usual drink or smoothies.

10am : Creamy tomato soup with a grilled cheese and ham sandwich, salad and a keto bread and butter pudding.

5:30pm : Yesterday's roast beef made into a sandwich, A French onion soup and will finish up the bread and butter pudding.

Tuesday's physical activities :-

6am : Bedroom activity : 20mins cowgirl (HIIT), 20 mins missionary (moderate pace).

9:30am :

20mins Treadmill
4mins 14min/km incline 5% 1min 12min/km incline 20%
4mins 13min/km incline 5% 1min 11min/km incline 20%
4mins 13min/km incline 5% 1min 11min/km incline 20%
4mins 12min/km incline 5% 1min 10min/km incline 20%

20mins Elliptical Trainer @ 90RPM
4min Effort Level 2 1min Effort Level 6
4min Effort Level 3 1min Effort Level 8
4min Effort Level 3 1min Effort Level 9
4min Effort Level 5 1min Effort Level 9

1pm : Bedroom activity, The Squat position 20 min, Standing position 10 mins. (She is very eager to become lighter than me)

Tuesday's food intake.

5:30am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

7am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Smoothie, we changed the recipe as previously our almond+coconut milk was premixed, now that variant is out of stock. Decided to make our own.

Recipe :-
1cup raw and unsalted almonds.
1L of cold water that you're comfortable drinking.

1L room temperature water
1/4tsp salt.
1/2tsp vanilla extract.

Soak almonds in room temperature water for at least 8 hours.

Then rinse in hot boiling water and some cold water. This step is so some of the skin would fall away (not a big deal if you don't mind)

Add the almonds, vanilla extract and salt to a blender, give it 2 3 second pulse to break it down slightly then add the 1L of cold water and blend on medium speed for around 3-5 minutes.

Then strain with a sieve and cheese cloth. Yields 950ml of almond milk.

Smoothie recipe :-
200ml Almond milk.
100ml Ayam Brand Organic coconut cream.
2tbsp Greek yoghurt.
1/2 an avocado.
1cup raspberries.
1tbsp dark cocoa powder.
1tsp stevia sugar.
2tbsp flaxseed meal.

Also had, keto almond meal pancakes with 2 eggs, 2 bacon and 2 English breakfast sausages.

Dinner later : Striploin steak with steamed brussel sprouts and mashed pumpkin+cauliflower with cheese+cream+cajun gravy.

Sorry haven't been updating this, laptop failed and needed to replace the hard drive.

Wednesday's physical activities :-

4am : Bedroom activity, cowgirl 20 mins, missionary 20 mins.

8:30am :
Me

DB Lunge
Set 1 30+30kg 3rep.
Set 2 25+25kg 6rep.
Set 3, 4 & 5 15+15kg 15rep

DB Hamstring Curl
20kg 15+15+15+15rep

DB Deadlift
Set 1 30+30kg 3rep.
Set 2 25+25kg 6rep.
Set 3, 4 & 5 15+15kg 15rep

DB Military Press
Set 1 25+25kg 3rep.
Set 2 20+20kg 6rep.
Set 3, 4 & 5 15+15kg 15rep

DB Flys
Set 1 20+20kg 3rep.
Set 2, 3 & 4 15kg 15rep.

Hammer Curl
Set 1 20+20kg 3rep.
Set 2, 3 & 4 15kg 15rep.

Seated DB Extensions
Set 1 20+20kg 3rep.
Set 2, 3 & 4 15kg 15rep.

7pm : 3km brisk walk @ 13mins per km.

9pm : 3km walk with our groceries @ 15mins per km.

Wednesday food intake :-

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

9:30am : 1L water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10am : 2 eggs, 2 cumberland sausages, 2 bacon, 1 tomato and mushrooms with 2 slices of keto bread. Also had our homemade smoothie.

2pm : Coconut water + 100ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

5pm : Clam chowder, cajun tilapia fillets, pumpkin+cauliflower mash and brussel sprouts. Also had a slice of chocolate torte.

Thursday's physical activities :-

GF+me.
8am :
Treadmill
4mins 5% incline 14min/km 1min 15% incline 12min/km 4min 5% incline 14min/km 1 min 25% incline 16min/km 3min 0% incline 14min/km

Elliptical Trainer
4mins Effort 3 1min Effort6, 4mins Effort2, 1 min Effort9, 4 mins Effort3, 1min Effort9, 4mins Effort2 1min Effort9, 2min Effort2.

Stationary Bike
4mins Effort 2 1min Effort8, 4mins Effort2, 1 min Effort9, 4 mins Effort3, 1min Effort9, 4mins Effort2 1min Effort9, 2min Effort2. Speed maintained at 85RPM.

Me
DB Squat
Set 1 : 30+30kg 20rep
Set 2, 3, 4 & 5 10+10kg 20rep.

GF
Goblet Squat
Set 1 10kg 20rep
Set 2, 3, 4 & 5
4rep 10kg, 1 rep 15kg, 4rep 10kg, 1 rep 15kg, 4rep 10kg, 1 rep 20kg, 4rep 10kg, 1 rep 30kg.

Thursday's food intake:-

7am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Cauliflower+brocolli+red cabbage rice, green curry beef+eggplant+asparagus. Also had our homemade smoothie.

3pm : Coconut water.

5:30pm : Beef+pork burger, egg, bacon and cheese with our keto milkshake made with our almond milk, avocado and 85% dark cocoa powder.

Friday's physical activities :-

6am : Bedroom activity, cowgirl 20mins, missionary 20 mins.

8:30am :
DB Step up
Set 1 30+30kg 3rep each leg.
Set 2-5 20+20kg 15rep each leg.

DB Stiff Legged Deadlift
Set 1 : 30+30kg 3rep.
Set 2-5 : 15+15kg 15rep.

One Arm DB Row (each arm)
Set 1 : 20kg 3rep
Set 2-5 : 15kg 15rep

Reverse Grip DB Press
Set 1 : 20kg 3rep
Set 2-5 : 15kg 15rep

DB Rear Delt Fly
Set 1-4 : 15kg 13rep

Zottman Curl
Set 1-4 : 15kg 15rep

Close grip DB Press.
Set 1-4 : 15kg 15rep

9pm : 2km brisk walk @ 12min per km. 2km @ 14min per km.

Friday's food intake :-

7am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

9am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Homemade smoothie and chipotle grilled chicken breast, mashed pumpkin with broccoli.

3pm : Coconut water + 100ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV..

7pm : Tandoori paratha with palak paneer, butter chicken, lamb korma and an almond kulfi. Also ended the meal with a masala cowsmilk tea.

Saturday and Sunday were rest and cheat days.

Monday's physical activities :-

6am : Bedroom activity : Standing position 30 mins.

9am :
Me
DB Squat :
30+30kg 6rep
20+20kg 15+15+15rep.

DB Stiff Legged Deadlift :
30+30kg 6rep.
25+25kg 15+15+15rep.

Bent Over DB Row :
20kg 3rep
10kg 10+10+10rep.

DB Bench Press :
30+30kg 6rep
20+20kg 15+15+15rep.

Lateral Raises :
15kg 15+15+15rep

Standing DB Curl :
10kg 15+15+15rep.

Lying DB extensions :
15kg 15+15+15rep.

GF
DB Squat :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

DB Stiff Legged Deadlift :
Set1 10+10kg 4rep, 15+15kg 1 rep, 10+10kg 4rep, 15+15kg 1 rep.
Set2 5+5kg 4rep, 20+20kg 1 rep, 5+5kg 4rep, 20+20kg 1 rep.
Set 3 5+5kg 4rep, 20+20kg 1 rep, 10+10kg 4rep, 20+20kg 1 rep.

Bent Over DB Row :
Set1 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set2 2.5kg 4rep, 10kg 1 rep, 2.5kg 4rep, 5kg 1 rep.
Set 3 2.5kg 4rep, 5kg 1 rep, 2.5kg 4rep, 10kg 1 rep.

DB Bench Press :
Set 1 5kg 4rep, 10kg 1 rep, 5kg 4rep, 10kg 1 rep.
Set 2 5kg 4rep, 12.5kg 1 rep, 5kg 4rep, 12.5kg 1 rep.
Set 3 5kg 4rep, 10kg 1 rep, 5kg 4rep, 20kg 1 rep.

Lateral Raises : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 2rep.
Set 2 : 2.5kg 2 rep, 5kg 2 rep, 2.5kg 3rep 12.5kg 1rep.

Standing DB Curl : 10kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.

Lying DB extensions : 5kg 8+8rep.
Set 1 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 5kg 1rep.
Set 2 : 2.5kg 3 rep, 5kg 1 rep, 2.5kg 3rep 7.5kg 1rep.

Hoping to do our 3km walk to the supermarket later.

Food intake :-

7am : 500ml water with lemon juice + ACV.

9am : 500ml water.

10:30am : Our homemade smoothie. Salmon fillets, mashed pumpkin and brussel sprouts with lemon butter sauce.

Dinner shortly : Beef+pork keto meatloaf with brussel sprouts. Also will be had with our home made milkshake.

Tuesday's physical activities :-

6am : Bedroom activity, cowgirl 20min, reverse cowgirl 20min.

8:30am :

Treadmill 20mins. 5km/h Incline 15%

Front DB Squat
Set 1 : 30+30kg 20rep.
Set2 : 20+20kg 20rep.
Set 3 : 25kg+25kg 20rep.
Set 4 & 5 : 20kg 20rep.

GF followed 4rep 5+5kg 1rep 15+15kg, 4rep 5+5kg 1 rep 20+20kg for a total of 100reps.

Elliptical Trainer 20 mins
4 mins Effort 2, 1 min Effort 6, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

Overhead Press+Knee raise+Push Up+Mountain Climber
Set 1 15k+15kg DB + Ankle weight 6kg 25rep.
Set 2 & 3 30rep.
Set 3 20+20kg DB + Ankle Weight 6kg 15rep.

GF
Set 1 : 10+10kg + 4kg ankle weight 20rep.
Set 2-4 : 5+5kg +4kg ankle weight 20rep.
Set 5 : 7.5+7.5kg + 6kg ankle weight 20rep.

Stationary bike 20 mins.
4 mins Effort 2, 1 min Effort 6, 4mins Effort 3, 1 min Effort 8, 4mins Effort 3 and 1 min Effort 9.

2pm : Was supposed to be an afternoon nap but became bedroom activity, Doggy 10mins, 15mins pronebone.

Tuesday's food intake :-

7am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

8am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10am : 500ml water infused with lemon rind, lemon grass, turmeric, ginger, cinnamon, cardamom and garlic with the juice of half a lemon plus a tbsp of ACV.

10:30am : Smoothie made with homemade almond milk, Greek yoghurt, avocado, flaxseed meal, chia seed and strawberries.

12:00pm : Brought cauliflower rice to an Indian restaurant where we had cabbage, eggplant, spinach, mutton and a fried chicken. Washed down with a massala cowsmilk tea and we shared a rasmalai as well as a coconut candy.

Dinner later : Grilled cheese sandwiches with ham and cream of tomato soup. Will also have a lemon creme brulee later.