Today is 18 October 2007, Thursday.
Based on my weight of 57.6 kg and STI calorie need calculator, my calorie required today is 1622.5 Kcalories (Sedentary).
| Food taken in the day | Fibre (gram) | Kcal | Protein, (gram) |
| 1/2 x Chek Hup White coffee No sugar | 0.00 | 74.00 | 1.00 |
| 2 x slice(s) of Gardenia high fibre white bread | 3.40 | 137.00 | 5.40 |
| 50g Banana Raw (2.60 g/100g, 89 kcal/100g) | 1.30 | 44.50 | 0.55 |
| 100g Grapes | 0.90 | 67.00 | 0.63 |
| 1 serving (1/8) x Mixed grains Ref: G07J14 | 11.21 | 356.05 | 11.32 |
| 10 x almond (1.2g per pc) | 1.00 | 70.00 | 2.60 |
| 80g Capsicum (red/yellow) Raw | 1.30 | 20.00 | 1.36 |
| 1 serving (1/8) x Mixed grains Ref: G07J14 | 11.21 | 356.05 | 11.32 |
| Some chicken and plain rice by GG | 0.00 | 250.00 | 0 |
| 1 x Coffee flavour bread by Latte | 0.00 | 250.00 | 0 |
| 50g Banana Raw (2.60 g/100g, 89 kcal/100g) | 1.30 | 44.50 | 0.55 |
| Total for the day | 31.62 | 1669.10 | 34.72 |
Note: For the above table, zero value was used where the value is not known or cannot be estimated.
Actual plain water taken = 1.5 itres
Total protein taken so far today = 34.72 g
(d) 1 x Century Life maxi-hair tablet
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)
Exercise 1: 9.10 am to 9.50 am. Warm up by stretching = 8 minutes. Slow walk = 8 minutes. Brisk walk = 15 minutes. Slow down and Cool down = 8 minutes. Perspiration = Slight to moderate. Total time of exercise = 39 minutes.
Bowel movement : 1 x Big (1320 to 1330 hr. Needed some effort for the first stool. After that sooth exit. Total 5 to 6 Banana-shaped stools Short and long. Hard. Well formed. Sunk. Brown)
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