2008-03-20 My Living Diary

Today is 20th March 2008, Thursday

At 0520 hour, my weight = 54.5 kg (Camry) BMI = 19.777.

My current BMI is within the healthy range of 18.5 to 22.9.

Based on my weight of 54.5 kg and STI calorie need calculator, my calorie required today is 1568.75 Kcal (Sedentary).

My Sleep Monitor for today (starting on 071101):

2008-03-20: (A) 0030 hr to 0530 hr = 5 hours 00 minutes
2008-03-20: (B) 1500 hr to 1600 hr = 1 hours 00 minutes

Food taken on 2008-03-20, Thu

1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
2 x slice(s) of Gardenia high fibre white bread
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
Mixed 2-veg rice black gravy x-success (Cabbage+spinach+ taukua)
1 x Cafe21 coffee (Bee Sun)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
70g Banana Raw USDA (2.60 g/100g and 89 kcal/100g)(Standard)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x of pork porridge with 1 egg and half youtiao about 400 kcal (as a standard)

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) =1338.10
(C ) Energy Deficit for the day in kcal = (A) - (B) =239.40
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =12.04
(F) Total Protein taken in the day (grams) =21.47
(G) Total Fat taken in the day (grams) =21.72
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=24.24

Dietary Supplements taken today (w.e.f. 080217)

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x Century Life maxi-hair tablet
(d) 2 x “Vitacal 600+D” calcium (600g) +Vitamin D (200 IU). (Note: On 2008-1-17, replaced “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU) with “Vitacal 600+D”)
(e) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)[Stopped taking on 080129 and resumed on 080210]
(f) 3 tablets of men’s formula (consisting of mainly total 15g of zinc and a proprietary blend) from 080217 but stooped taking on 080220
(g ) 1 x 50 mg zinc tablet (GNC) from 080228
l ex

Physical exercise = NIL

Mental exercise = 3 hours

Bowel Movement on 080320: 1 x medium (1400 hr. One big Banana-shaped stool. Brown. Sunk. )