Wednesday, 27 February 2019

1/3/19 @@@The 6 Points to Winning Day 60


I will win 1 day at a time:
  1. Wake up latest 7:00 am  - Woke up at 5:00 pm 
  2. Exercise 1 hour in the morning - Exercise is a goner
  3. Eat 16/8  starting 2:00 pm - Ate Moringa at 7:00 pm
  4. Exercise 1 hour in the afternoon - Exercise a goner
  5. Eat LCHF at 8:00 pm - On the dot
  6. Sleep at 11.00 pm - I sleep at 1:00 am tonight
That's the minimum to win the day.

Look like I had solved the issue of smoking and diet.  Now is to tackle the sleep and exercise.

Moringa is great!  I eat for nutrition instead for the taste buds.

I can live indefinitely on this combination:
  • ACV
  • Moringa
  • MCT Oil
  • Butter
With this combination I only spend RM70 a month intead of RM200.  Major breakthrough.

---------------

I could have saved RM115 buying the Max Pro M1 instead of the M2.  The price difference is worth the personal service from the seller.  Well justified.  At first I thought I that I get the M2 for RM759 in Lazada.  After closer look, turned out it is an M1.  What a relief.

----------------

Today is the starting point of the Shu Ha Ri for March 2019.  I am pretty excited because I managed to lose 1 kg a day with this new formulation.

Still a bit chubby after losing 9.3 kg since 1/1/19:


Have no fear.  I got 3 months to go to hit 57 kg.  Another 27.2 kg to go.  This month'd target is to lose 8 kg.

Target:  76.2 kg by end March.

----------------





27/2/18 ***This is a good week after all.

All in all I had a very satisfying week:

  • I had a superb mutton beriyani on Sunday
  • My inflammation is gone
  • I received the Miracle Tree, Moringa Powder
  • I had reduced my weight to 86 kg
  • I had started Shu Ha Ri
  • I axed Salleh (something I did before)
  • I will stop Nicorette tomorrow
  • My energy up, mood elated and I am full of energy
  • Bipolar is a distant past memory
  • To top it up, I will go for a swim tomorrow
So now my regular friends are:
  1. Munek
  2. Zizi
  3. Rosli
  4. BJ
  5. Yati
  6. Azzue
  7. Sashi
  8. Coconut Man

26/2/19 @@@The 6 Points to Winning Day 57


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up 10:15 am
  2. Exercise 1 hour in the morning - Goner
  3. Eat 16/8  starting 2:00 pm - Drank Moringa at 1:00 pm
  4. Exercise 1 hour in the afternoon - Grocery and raining
  5. Eat LCHF at 8:00 pm - Superb meal strategy with the current combo.  High nutrients, low calori
  6. Sleep at 11.00 pm - Definitely will go to bed by 11:00 pm 
That's the minimum to win the day.

Yes, today I hit 86 kg.  I offshoot by 1 week.  Looks like I found the formula to lose weight fast:
  • ACV & Vitamin C
  • Moringa
  • Supplements and healthy oils
Basically I don't eat.  I only eat nutrients but I don't eat the calories.  That is the trick.  After all Moringa is the answer to the world's malnutrition.

Salleh the fucker got a Xiaomi Pocophone F1 that he didn't use.  Still he wants to up sell.  It's business he said.  So I cut him off.  I am better off doing business with the merchants.  Plus, he is a nuisance.

With competition from the China and TAiwan, price will get Cheaper and performance will improve dramatically.  I can wait until year end,  I found the model.  It is Asus Zenphone Max Pro M2.  By year end I probably will have the M3 model.

The only set back is the 12/13 MP camera.  If it is a 16/16 MP I will definitely grab it.

I saved RM300 in the ASNB today.  I feel great!  My aim is to save RM1000 this year.  Then with the interest I buy the phone.  So no hurry.

Swimming perhaps will be the most costly spending for me now.  That is RM88 per month.  If I go to UM, I save RM44.  I start at 9:00 am and there is not many people.  Still I have to spend on fuel.

----------------

I decided to buy the Asus Max Pro.  It is 16/16 MP, 6/64 GB.  A very good deal at 899.  I am also getting the Jaybird X4 at RM399 (can you believe it?).

So all in all I spend RM1300 as I planned.  Looks like I have to withdraw my ASNB tomorrow.  I borrowed RM400 from Lizzie and withdraw RM900 from ASNB.  Still a good option.  Then I pay her RM100 a month for the next 4 months with extra RM500 on car repair for the next 5 months.

------------------

Axing Salleh was more satisfying then axing Big, another nuisance person.  Since becoming a hermit I realize I have the power to choose who to deal with.  It's better to have a few close friends that to collect loads of trash.

I am becoming more selfish in my ways but hey, I have a happier life.

-----------------

This current diet protocol is certainly marvelous.  I don't need junks in my body.  Well the only junk now is Nicorette.  I feel alert and my mood is fantastic.  Also I don't have those kinky thoughts about the Alternate Reality Dimension.  So I concluded that it all boils down to a sound body.

Gosh, I cannot wait to run again.  Well tomorrow I will try to make it for a swim, at least...

The Nicorette give me a bit of headache.  Nicotine constrict blood vessels.

-------------------







Tuesday, 26 February 2019

26/2/19 @@@The 6 Points to Winning Day 57


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up on midday 
  2. Exercise 1 hour in the morning - No exercise 
  3. Eat 16/8  starting 2:00 pm - Ate pleanty of carbs
  4. Exercise 1 hour in the afternoon - Too hot and still having minor pain at foot
  5. Eat LCHF at 8:00 pm - On the dot
  6. Sleep at 11.00 pm - Sleeps at 12.00 am

That's the minimum to win the day.


I was out of sync with carbs.  I need to get past day 3.

25/2/19 @@@The 6 Points to Winning Day 56


I will win 1 day at a time:
  1. Wake up latest 7:00 am - No sleep last night 
  2. Exercise 1 hour in the morning - The foot is healing and I was too engrossed writing
  3. Eat 16/8  starting 2:00 pm - Fasting today
  4. Exercise 1 hour in the afternoon - Nope, not motivated
  5. Eat LCHF at 8:00 pm - I ate OMAD LCHF today
  6. Sleep at 11.00 pm - Slept at 12:30 am
That's the minimum to win the day.


Hey I survived OMAD LCHF!  No hunger at all.

Sunday, 24 February 2019

>>>25/2/19 Home is where the heart is


Balqis, my 28 years old daughter wants too much too soon and now she is feeling terrible.  She had been spending money on gyms and sewing classes while trying to save for old age and see the world at the same time.  On top of that she gives 15% of what she earns to my wife and 5% to me monthly.

Like I said she is stretching her earning.  She has to decide on her priority.  Because of the stretch, she is eating a RM5 (USD1.70) a day lunches.

The money pit is the overseas vacations.  This year alone she is saving RM10 k  to go to Sri Lanka and Australia.  Her goal is to see the world.  What a luxury.  When I was a boy, my view to the world was through books.  Then I saw the world through movies.  As I grew older, I got a chance to see a few countries and those are sufficient for me to be satisfied with my travels.

She on the other hand wants to see the whole wide world.  There are about 200 countries in the world.  If each costs RM5 k on the average we are talking about RM1 million of spending in a lifetime.  That money can buy a lot of comfort; a nice cozy house for example.

I had seen the modern world like USA, Canada, England and France.  I had seen developing countries like UAE, Singapore, Thailand, Mexico and China.  I had been to the less developed countries like Sri Lanka, Syria and Lebanon.  I had seen Japan though I was on transit.  To me I had seen enough.

My idea of happiness maybe different from my daughter.  What I need to experience as a traveler I had sampled much.  The most extensive travelling was touring Texas during winter, crossing the Mid West USA and the trip all the way from Texas to Maine.  I had done it.  I had ridden my motorbike from the North Texas to the Panhandle alone; I had driven on Highway 1, California and  I had covered all the states in Malaysia.  The point is now with the pay tv, there is no more mystery in traveling.  What I need to see I had seen.  On top of that I read 2 of Jim Rogers books on his around the world adventures and watched Ewan McGregor's 2 world trips on a BMW motorcycle.  Pretty satisfying indeed.

I don't want to be gullible about it.  What I particularly like about traveling was the cold weather.  Then I realized, besides the beauty of spring and fall, summer is really the time to have fun.  What is more fun than a year long tropical summer?  Where I am staying it is 12 hours daylight more or less.

I am living right at where the action is.  Within 10 km radius from where I live; Bandar Utama, we have 8 shopping malls.  One of them is the 4th largest in the world; 5 minutes walking distance from my house.

Then to enjoy the weather we have the 600 meters tarmac loop within the housing area, an 800 meters lake garden is only 7 minutes walk away and if that is not enough we have Lembah Kiara, which is another lake garden, a forest reserve and Bukit Kiara, which is a hill loop about 15 minutes drive.

I swim at a club within 10 minutes drive and another 10 minutes to the opposite direction are the tennis courts, which is an alternate Sunday affair.

The MRT is only 15 minutes walking distance for the house and with a single 30 minutes ride (or only 1 exchange) I will be taken to the heart of Kuala Lumpur, the capital of Malaysia.

I got it all right here in Bandar Utama, Petaling Jaya, Malaysia and yet Balqis doesn't appreciate the strategic positioning of our location.   And so she decided to venture into the wide world and waste time and money just so she can scratch and reveal those countries she visits on a wall map until the whole map is fully exposed.

Whatever...

This house is my dream and this life is my ideal life.  I will make sure I fully enjoy the facilities because nowhere else can I get this combination of lifestyle.  The surrounding aside, my CCC is already my heaven within a heaven.  Most of the time I am happy just being inside this room because this is where my world revolves.

I don't need to see the world anymore, I can do so at my finger tips if I want to.  What I want really is to live my life to the fullest and that is making the best of what I have.

After all my goals and my daughter's are different.  Our values are different too.  To me travel is a low utility over cost ratio.  I rather spend my money on things that is low in cost but high in utility.  Travelling is not one of them.

Things like clothes, perfumes, sport shoes, supplements and watches are my maximum utilities.  I want to look good, smell good and feel good.  In the end, buying is about the feeling that you get out of it.  Tell me which is more satisfying, a RM2,000 watch or a trip to Cambodia?  I say the limited edition Seiko SNE 451 is more pleasurable.  I can enjoy it everyday for the next 10 year or more while the trip is only 2 weeks max.

The killer in travelling is the airfare and yet that is the most uncomfortable part of the traveling.  I am a sucker for watches.  Imagine the varieties of watches I can collect for the amount I pay to the airline companies if I chose to see the world.

My world is here.  There is no better place like home.  Here I am no stranger to the surrounding.  I had my fair share of globe trotting and I can tell off the cuff, I had landed on the sweet spot of good living right where I am.

You too will find joy in living if you fully explore the possibilities of what your home base has to offer.  My advice is, save your money and once in a while just go out and enjoy a real sinful meal of salmon, lobster and shrimp with Cajun rice instead of spending that money on a cab that only takes you to and from the airport.

I cannot make Balqis see my point of view but I hope it makes sense to you...  Take care now Digital Nomads.






Saturday, 23 February 2019

>>>24/2/19 @@@The 6 Points to Winning Day 55


I will win 1 day at a time:
  1. Wake up latest 7:00 am Woke up at 7:00 am 
  2. Exercise 1 hour in the morning - Still inflammation on right foot
  3. Eat 16/8  starting 2:00 pm - Ate wholewheat bun for breakfast
  4. Exercise 1 hour in the afternoon - No go.  Foot pain escalating
  5. Eat LCHF at 8:00 pm - We are going for Mak Cik Beriyani 
  6. Sleep at 11.00 pm - Sleeps at 11.00 pm
That's the minimum to win the day.

I can't help it.  Today is my Wedding Anniversary, so I eat some carbs.

Fasting for Health and Recovery by Dr. Alec Burton


Jason Fung: The Complete Guide to Fasting

------------------

Time to bite the bullet.  Starting tomorrow it is a one month of OMAD.

Eat what is good for the body.

The 4 Things I Did to Lose 200 Pounds





I'm definitely going for the Shu Ha Ri.
  • I started with 16/8 LCHF
  • Then I went for various variations of carbs induced protocols
  • Finally I am going with the principle of eating OMAD my version with the ACV in the morning and supplements and healthy fats in the evening.

24/2/19 Wedding Anniversary Eve and Inflammation

Tonight is my 29th wedding anniversary.

If I have reason to celebrate, then it is the fact that I had quit smoking.

The inflammation is getting worse.  Nothing that I do help.

My last resort is the Moringa Powder.  It's only RM12 per month @ 200 grams per packet @ 1 tbsp.  1 tsp will last me for 2 months.

I am spending too much on supplements.  Worst part is I STILL HAVE THE INFLAMMATION!

Butter nutritional facts:

Nutrition Facts
Amount Per 
Calories 717
% Daily Value*
Total Fat 81 g124%
Saturated fat 51 g255%
Polyunsaturated fat 3 g
Monounsaturated fat 21 g
Trans fat 3.3 g
Cholesterol 215 mg71%
Sodium 11 mg0%
Potassium 24 mg0%
Total Carbohydrate 0.1 g0%
Dietary fiber 0 g0%
Sugar 0.1 g
Protein 0.9 g1%
Vitamin A49%Vitamin C0%
Calcium2%Iron0%
Vitamin D15%Vitamin B-60%
Cobalamin3%Magnesium0%
MCT Oil Nutritional Facts:

Apple Cider Vinegar Nutritional Facts:

Moringo Nutritional Facts:

Shucks, I am desperate.  I just drank a concoction of turmeric, black pepper and baking soda,

The thing with nutrition supplement is it has to be cheap enough to be consumed daily.


>>>23/2/19 Moringa and Old Injury Arthritis

I need to keep my weight down and I need to continue exercising,  That's what Dr Google suggested.

Also, when you reduce weight you body produce a lot of uric acid.

It takes 2 years for the gout crystals to disappear from the body.  The more reason why I need to be thin.






With Moringa, MCT Oil, Apple Cider Vinegar and Butter I can do away with:
  • Turmeric/Black Pepper
  • Vitamin C
  • Black Seed Oil
  • Fish Oil
  • Magnesium
  • Vitamin B Complex
  • Green Tea

Thursday, 21 February 2019

23/2/19 ^^^The 6 Points to Winning Day 54


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up at 7.15 am
  2. Exercise 1 hour in the morning - Still inflamed
  3. Eat 16/8  starting 2:00 pm 
  4. Exercise 1 hour in the afternoon 
  5. Eat LCHF at 8:00 pm 
  6. Sleep at 11.00 pm 
That's the minimum to win the day.


Heart attack, something avoidable.  Hypertension, diabetes and arthritis; all are modern degenerative diseases that can be avoided if I eat in moderation and no carbs.

There is however one drawback.  Eating carbs is comforting.  I need to get past that.  If I want to excel, I have to look at food as what it is, nutrition,

What's the point if the food I eat made me stoic and lethargic?  Or it made my blood pressure goes up and even worse gives me inflammation?

I can't afford that anymore.  I am on a mission to reduce to 57 kg.  That is 30 kg to go.  Right now after almost 2 months, I only lose 6.2 kg.  I could have done better if I am FAT ADAPTED instead of not committing to LCHF plan.

I still crave sugar.

If I am to be a serious marathon runner I need to look like Eliud Kipchoge, 163 cm:




More like Mo Farah 175cm, 58 kg:


The thinner the better, less fat cells to oxygenate.

Zack Efron, 173 cm, 75 kg:



I need to go to 65 kg before going to 57 kg, Mo Farah's weight.  I want a 4:00 hour marathon.  

I was thin once:



Name : Lee Ki-young
Date of Birth : August 26, 1963
Age : 55 years old
Profession : Actor
Height : 173 cm
Weight : 67 kg
Blood Type : A
Zodiac : Virgo

I need to drop 20 to 30 kg more.

----------------




>>>22/2/19 Living in Solitude

In a world where everything is connected, I chose to be in isolation.  I particularly don't like crowds.  Being alone gives me room to be with my thoughts.

If I need other complementary thoughts, I just read books.  Therefore I am a mission specific person.  Anything I need answer to, I just get it from an author; albeit in paper or digital.  I don't fancy opinions.  I don't entertain small talks.  I just go for the crux of the matter.  Save time sieving through the information wasteland.

In a way, I am a hunter.  I know what I want and I go for it.  Much like writing this blog.  I love writing and not necessary to a specific audience.  Thus, I write to myself.  I write because writing is a panacea for loneliness.  The challenge is for me to to turn loneliness into solitude.  One is a nuisance, the other is a gift from heaven.

If I need a company, I can always rely on a few companies that I keep.  They are sufficient to keep me occupied with my social interactions.  I don't need the whole world to like me.  I like me just being who I am, a solitary being.

There is one skill I haven't mastered.  That is to be in isolation as long as I desire.  By right I should remain in isolation indefinitely.  Unfortunately I also yearn for interaction though it is very minimal compared to most people.

I like being all by myself.  I perceived loneliness as a privilege just like I treasure the luxury of time I have for being alone.

If I have enough money to sustain my livelihood, I will find myself staying here in Bandar Utama, in this very room, minding my own business and only follow a set of routine day in and day out without having to talk to anybody beyond what is necessary to buy things and to... well that should be sufficient.

I don't need people if I have means to sustain myself.

------------------

22/2/19 Pain and Mental Endurance

At times a person must go through the physical pain in order to make it through.  He needs to be mentally tough to do that.

The mind as I discovered is a powerful tool.  It can pull the body through the toughest situation.  But it is the body that endures.  As long as the body can move, it will carry on one step further.

My issue now is the body.  My feet are riddled with inflammation.  Now it is even worse, the body refuse to shut down when it suppose to do so.  The outcome is I tend to sleep during the day and wide awake at night like right now.

With the body like this, my only hope is a tough mind.  With all the nagging and bitching, I have to maintain a positive outlook.

I cannot let go of sanity, peace of mind and robust health.  The issue here is how do I get past the physical pain.  Do I recede or do I persist?  One thing I know is I have to exercise every day.  Which means minus the day I have inflammation, I must sweat.

On those days I don't sweat, I must do mental aerobics.  In other words, I read and write.  I have a library of books.  I shall read all my books, boring or interesting, relevant or not at least once.  These books are at one time define who I was.  I will read them all.  This is my sanctuary and the books are my friends.  If it takes 2 years to finish them, I will still do it if that whats it takes to be mentally tough.  And if that is not enough I read Aqis's and Sarah's books.  That is after I read all my eBooks.

On top of that, I cannot stop writing.  I will write whatever comes to mind.  Just to keep my mind alert.

This is my preparation to be a Solitude Runner.  I shall minimize social media and browsing the internet for the next thing to buy.  There is always something to buy if you look for one.  I will even stop spending on supplements and oils when my stock finishes.  What's the point?  I still have inflammation despite all the measures that I take.

Damn the psychotic medications...

No matter what, I had decided that this is the year I ascend.  Fuck God, fuck religion and fuck society.  The way up is personal excellence.  I don't owe anybody a living.  This year, no matter what I will train hard to lose weight and to run in the Half Marathon.

I will remain in isolation to pursue my goals.  Let the books and the internet be my friends.

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21/2/19 @@@The 6 Points to Winning Day 52


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up at 11.30 am.  It was a very good sleep
  2. Exercise 1 hour in the morning - There goes morning exercise
  3. Eat 16/8  starting 2:00 pm - Ate 16/8 but ate carbs today
  4. Exercise 1 hour in the afternoon - Can't do it, minor inflammation.  Don't want to aggravate the situation
  5. Eat LCHF at 8:00 pm - Right on the dot
  6. Sleep at 11.00 pm - Definitely sleeps at 11:00 pm 
That's the minimum to win the day.


I am improving on daily basis.  I still have some minor inflammations and I still cannot wake up early.  However I am not complaining about the sleep because today I had a very good sleep.

The main thing now is to withstand hunger for the next 8 days.  I need to break the carbs addiction and the hunger pang.  So no food during the day except the oils and supplement.  This is my eating protocol:

  • IF from 9:00 pm to 1:00 pm
  • Eat healthy fat/oil to control insulin
  • Technically eat OMAD to prepare for May water fast
Discipline, persistence and consistency.  Just Do it!

Do not give in to hunger and carbs craving.  This is not starvation.  This type of hunger comes in waves every 5 minutes.  No big deal.  I can handle it.

I need to reach 86 kg this Saturday.

When we are hungry, our senses heightened.  I want to be hungry.  I had eaten enough yesterday to remain hungry today.

--------------

I caved in to 3-in-1 coffee and scone topped with marmalade.

No big deal.  I had not been eating since 12:00 pm yesterday.

---------------

Response inhibition/delayed gratification is key to success in life.

---------------

I will beat this inflammation and run my Half Marathon this year.  

I will go down to 57 kg and I will run fast.  That will be my primary focus.

----------------

Tomorrow I will swim.


Wednesday, 20 February 2019

20/2/19 @@@The 6 Points to Winning Day 51


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up 9.30 am 
  2. Exercise 1 hour in the morning - Walk KL 30 min
  3. Eat 16/8  starting 2:00 pm - Eat Cheesy Chicken
  4. Exercise 1 hour in the afternoon - Ankle inflammed
  5. Eat LCHF at 8:00 pm - Eat oil and supplement
  6. Sleep at 11.00 pm - Swimming incentive 

That's the minimum to win the day.


I had Cheesy Chicken at K Fry.  Then I had black coffee with sugar at Kinokuniya.  After so many years (2013 to be exact)  I bought a book today.

Thanks to Munek.

I think I'll wait for my phone to go kaput before I consider buying a phone.  It will be an A7 2018.

Then it justifies to buy the X3.  That if I ever want to buy.

After all, there is always a new model.

-------------

The book; Endure is very well written and very interesting.  I cannot put it down.

Going for a swim tomorrow morning.  Definitely sleep early tonight.

--------------

Tuesday, 19 February 2019

19/2/19 ***Today is a celebration

It seems that exercise is paramount.  I may not get thin fast by exercising but exercise sure makes me feel like a champion.

I can imagine the joy I get if I can run regularly and I am THIN.  By being 6 kg lighter I already feel the benefit.

The new addition I made this week is I add turmeric to my diet.

I think I scale down to these bare essentials:
  • Vitamin C
  • Turmeric - Anti inflammatory, Anti fungal, Anti bacterial
  • Black Pepper - Magnesium, Vitamin B6
  • Butter - Omega 3, Vitamin A, D, E, K, Leptin
  • Apple Cider Vinegar - lower blood sugar - I only buy this
  • Himalayan Salt
So I do away with:
  • MCT Oil - increase mental clarity
  • Fish Oil
  • Black Seed Oil - high in Magnesium and Calcium
  • Magnesium
  • Vitamin B Complex
I start buying again after I saved RM2.7 k.  Aqis said no bonus this year.

------------

Let's get back to basics:  Just buy:
  • Running shoes - RM250/year
  • Apple Cider Vinegar - RM22/month
  • Black Seed Oil - RM50/2 months
  • MCT Oil - RM30/month
  • Swimming Fee - RM80/month
  • Running Fee - RM150/year
That's the barest minimum.  The rest are nice to have if I have cash; especially new phone and Bluetooth earphone.  If I run fast, I don't need and earphone.  I just enjoy the run.

Take example watches.  The most satisfying are the Casio pair,  I bought the Seiko for aesthetic reason.  As far as watches are concern, I nailed it with the 6 watches.

I also nailed it with the perfumes and the Polo shirts.  So are the shoes and the sports attire.  

I should not be spending too much on the supplements.  Let food be the medicine.

I should set a target to save RM100 per month.

---------------

OK, gotta sleep...

Monday, 18 February 2019

19/2/19 @@@The 6 Points to Winning Day 50

I will win 1 day at a time:

  1. Wake up latest 7:00 am - Woke up at 6:15 am 
  2. Exercise 1 hour in the morning - Swam at 7:00 sharp
  3. Eat 16/8  starting 2:00 pm - Ate the usual protocol and LCHF lunch 
  4. Exercise 1 hour in the afternoon - Walked to TTDI to change watch battery
  5. Eat LCHF at 8:00 pm - Ate 20 grams of rice but still within range
  6. Sleep at 11.00 pm - Slept 11:15 pm 
That's the minimum to win the day.

I cannot sleep.  So I had 3-in-1 coffee, and 4 peanut butter crackers.  That is after I had some milk and it didn't work.

It's 1:00 am now and I am wide awake.  I will force myself to be in bed by 3:00 am.  There goes my plan to swim in the morning.  Fine, I'll do the elliptical instead .

I should be comfortable using the elliptical.  It is my training tool.

Sleep is topsyturvy with ketogenic diet.  I cannot get sleepy at the right time.  Thus I sleep late and wake up late.  There goes the morning exercise.  The only way to break the cycle is to exercise in the midday.

Damn, I am craving for Nicorette.  I better resist it.  At least I do something good this week.

--------------

February is a battle with inflammation and sleep.  I ate plenty of carbs too.  This is not good.  I need to calibrate before end of month.  Definitely I got to exercise on midday since I wake up late.  Waking up late should not be an excuse not to exercise.

I got 3 1/2 months to go.  At the very least I should cut Nicorette and 3-in-1 coffee.

----------------

Hah!  I managed to wake up at 6.15 am today.  Looked forward to the swim.  It was still dark when I was at the swimming pool. 7:00 am is not a bad time to start swimming.  There was hardly anybody around.  I managed to swim 11 laps at 57 minutes.  So next time without the watch I should be able to do 12 laps at 1 hour.

------------------

Yes, today I managed to exercise am/pm.  That is quite an achievement considering I slept for 4 hours last night.
   
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18/2/19 @@@The 6 Points to Winning Day 49


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up at 11:45 am
  2. Exercise 1 hour in the morning - Missed the opportunity
  3. Eat 16/8  starting 2:00 pm - I am back on track
  4. Exercise 1 hour in the afternoon - Yeap, did it moderately
  5. Eat LCHF at 8:00 pm - Superb fish and cabbage dinner
  6. Sleep at 11.00 pm -  Tried sleeping at 11:00 pm but cannot sleep 
That's the minimum to win the day.


 I slept well last night.  That is better than diet and exercise combined,  Nevertheless I am on the right track.  I measure the 6 points based on sleep, diet and exercise.

Need to exercise in the morning at 7:00 am to manage the cortisol.

--------------

So what do I achieve so far?

  • I managed to sort out my daily meal protocol
  • I managed to reduce some weight
  • I introduced turmeric and pepper to my diet
  • I introduced Xt Cool as my anti eczema  and anti inflammatory ointment
The diet I'm having now is pretty effective.  I feel rejuvenated and light.  Now is to lose weight.

My main challenge is inflammation.  I need to tackle this issue fast if I am to run the Half Marathon.

Basically I am motivated to sweat again after tennis yesterday.  My left foot ache a bit.

The key is to be thin.  Once I am thin, I will get rid of the inflammation issue.  Inflammation and gout are forms of arthritis.

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I do *[] pretty good today.  I think the diet is working.  I just stick to it without changing anything.  Maybe I just add cinnamon.  Nope, no cinnamon.  May cause liver damage.

*  Hi Sarah.  Are you in a good mood too?  I was wondering where have you been yesterday.

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I was thinking on what is the best way to minimize spending.  I figured that I can get by with this combination:
  • Apple Cider Vinegar
  • Vitamin C
  • Turmeric
  • Black Pepper
  • Butter
Anyway, I let the stock finishes and then I carry on the rest of the year with this combination.  No need to replenish the supplements and oils.

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You know what?  If I can start seeing drastic change in my weight reduction, I will be pretty motivated to save as much as I can.  That is the prime motivator not the buying.

Therefore I should minimize spending and start saving.  I save RM1 k minimum.  That means I stop all spending until I saved RM1 k.  If I get RM1 k from Aqis's bonus and RM2 k duit raya from Munek, I save another RM1.7 k.

In terms of priority of purchase, these are the things:
  • Black Seed Oil
  • Fish Oil
  • Magnesium - Black Pepper contains 42%,  Turmeric contains 3%
  • Vitamin B Complex - Black Pepper contains 15% B-6
  • MCT Oil - Reduce lactate build up, anti fungal.
I am only 1 1/2 month into this protocol.  Already it is producing results.  All I need is to follow through until I achieve 57 kg.  Btw, the 57 kg is the racing weight.  My ideal weight is 65 kg.

So prior to racing I weigh 57 kg and after the race I will gradually increase my weight to 65 kg.

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Had a good sweat today.  I just take it easy since the inflammation is still there.  I walked, run a bit and sprint in the end.

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I feel great all day long today.  I feel light and clean as in there is no excess sugar in my body.  Normally when the body is high in carbs it feels sluggish and bloated.

Sunday, 17 February 2019

17/2/19 @@@The 6 Points to Winning Day 48


I will win 1 day at a time:
  1. Wake up latest 7:00 am - Woke up 10:15 am
  2. Exercise 1 hour in the morning - When I wake up late I miss the exercise
  3. Eat 16/8  starting 2:00 pm - Had rice and waffles 
  4. Exercise 1 hour in the afternoon - Tennis
  5. Eat LCHF at 8:00 pm - Big Mac dinner
  6. Sleep at 11.00 pm - Definitely will sleep at 11:00 pm
That's the minimum to win the day.


I took Gula Melaka for breakfast.  Hard to resist.

Then during lunch I took more carbs.  This got to stop.  I feel lethargic after lunch,

It starts tonight.  No more carbs,

I am already at 87.8 kg.  Just another 8 kg and I'm home free.

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Let's calculate:

I have 1 week in February.  Then I have 8 weeks in March and April.  That means if I lose 1 kg per week I will be losing 9 kg by end April.  That brings my weight to 79 kg.

Then I water fast in May.  That is 20 kg.  I should hit 59 kg by end May.

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I did everything right to reduce insulin:

  • I do intermittent fasting: 16/8 from 9:00 pm to 1:00 pm
  • I eat healthy oils: 75% fat, 25% protein, 5% carbs 
  • I don't eat carbs for dinner
So even if I want to eat carbs, make sure it doesn't exceed 100 grams once a day at night.  And I do a 5/2 protocol if I have to.

I had not past the 10 days sugar craving.

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I decided to go with A7 2018 instead of the A8 2018.  I save RM300 and it is still water resistance to a certain extent.  It depends on how much money I get from Aqis and Munek.  Water resistance is no big deal.  I just use the pharmacy child proof plastic to cover my hand phone when I go running.

However if money is no object, I'll buy the A8 April 2018  instead of the A7 November 2018.

I am only giving excuse to spend.  This got to stop.

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It feels good after tennis.  So tonight I sleep early so that I can exercise tomorrow morning.



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