2008-01-11 My Living Diary

Today is 11 January 2008, Friday.

At 0530 hour, my weight = 55.0 kg (Camry) and BMI = 19.959.

(Note: Watson Electronic Bathroom Scale = 54.8 kg)

This BMI is within the healthy range of 18.5 to 22.9.

55.0 kg is the lowest weight achieved since I started the calorie restriction diet on 2007-5-28 when my weight was 65.0 kg.

Based on my weight of 55.0 kg and STI calorie need calculator, my calorie required today is 1577.5 Kcal (Sedentary).

Food taken on 2008-01-11, , Friday

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
1 serve Greenmax Mixed grains 400g + sweet poatato strips 300g H08A09
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
100g Grapes (Grapes, american type (slip skin), raw)
130g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g)
Minced port fish ball kwek teow soup $2.50
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
90g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
140g Tomato Raw

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1577.5
(B) Actual Energy taken in the day (kcal) =1395.90
(C ) Energy Deficit for the day in kcal = (A) - (B) =181.60
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =25.89
(F) Total Protein taken in the day (grams) =26.48
(G) Total Fat taken in the day (grams) =13.23
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=79.34

Dietary Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x 50 mg zinc tablet (GNC)
(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 until 26 October 2007
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)
(h) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)
(i) 1 x Now Brand Iron complex (Non-Constipating) (Iron 27 mg) from 29 October 2007 on even dates only. But it was taken daily since 12-11-2007 to try out whether it is OK to this amount. Taken till 26-12-2007 because I may be suffering from mild Osteoarthritis. My right knee problem may be the early symptoms may be mild or barely noticeable.
(j ) 2 x Bio Organics brand joint support nutrient Glucosamine Sulfate Complex 100 capsules (Glucosamine Sulfate potassium chloride Complex 1000 mg providing 750 mg of Glucosamine Sulfate per capsule) starting from 2008-01-04 (From Latte)

My Sleep Monitor for today (starting on 071101):

2008-01-11: (A) 0030 hr to 0500 hr = 4 hours 30 minutes.
2008-01-11: (B) 1430 hr to 1500 hr = 0 hours 30 minutes.

Total sleep on 080111 = 5 hours 0 minutes

Environmental Project work = 2 hours

GG Morning Express (1st record 080109) on 080111= 0530 hr to 0630 hr = 1 hour

Latte Morning Express (1st record 080109) on 080111 = 0800 to 0830 = 30 minutes

Physical Exercise on 080111 = 40 minutes (1815 hr to 1820 hr = 5 minutes = stretching without over-exerting my knees) ( 1825 hr to 1830 = 5 mins = Slow walk, 1830 hr to 1855 = Slow Brisk walk = 25 minutes, cool down = 5 minutes). About 2.6 km.

Mental Exercise on 080111 = NIL

Project Wall Street Work (Revised 1st record) on 080111 = NIL

Project 125 Work (1st record 080109) on 080111 = NIL

Bowel Movement = NIL