Day 29: OF Errands, Penang Flood, Abalone and GYM Monday

Today, I woke up 5:30am.  Slept 5 hours 25 minutes in Couch (in a middle of a book).  Shower and Getting ready for work.  Reached office 8:30am today. Punch card and Followed up 2 prospects.

Above and Below: Breakfast 507 cal.

Above: Breakfast with my Supervisor in Southgate.

 Above and Below 8 photos.  NOT my Work.  Circulated in Facebook.

 Keeping Penang In Prayer.  As It's my Parents Hometown.  I'd like to share this by MGAG:

If you can say those things you should get your heart checked - to see if you still have one...  - MGAG.

Above: HOW TO PRAY.  Today's topic in Nicky Gumbel's Bible in One Year.

Above: Errands in Popular Sunway Velocity.  Props for my Mission trip.

 Above and Below; Lunch with my Cell Member Markus.  385 calories only.

Above: Late 4:30pm Snack.  327 calories.

 Above: My Rare dinner at Home at 7pm. 400 cal only.

1) White rice - 204 cal
2) 2 slice abalone (RARE as Expiring soon) - 50 cal
3) Spinach - 23cal
4) Fried Egg - 75cal
5) ABC Soup - 151 cal

After dinner at 8:45pm, I head to Member's only GYM at Dream Center (My Church).

 Did the following work outs:

1) 10 mins Stretching (see Photo 1-3 above)
2) 10 minutes OR 3.1km "Skiing Machine"
3) 15 mins HIIT Cardio Workout (based on Youtube).

Above: Can you do this?  Me and my Fitness kaki Friend Can't.

4) 10 mins Cooling off

Without further Ado, let's proceed to Logbook:

LOGBOOK:

1) Weight: 96.8kg (+0.5kg) - gaining muscles?
2) Waist: 38.0"
3) Calories Consumed today: 1620 (759 calories remained)
Breakfast: 507 cal
Lunch: 385cal
Snack: 327cal
Dinner: 401 cal
- Calories Burned: 370 cal

4) Steps: 9401 / 5.93km
5) Walking and Running distance: 5,9km (Apple health APP)
6) Sleep: 6 hours 5 mins
7) Libido: Normal.
8) Water intake: 15 glasses.
9) Mood: Happy, Tired, Blessed.
10) Exercise: Brisk Walk, 10 mins Warm up, 10 mins Skiing Machine, 15 mins HIIT Cardio workout, 10 mins Cooling off.

11) Caffeine: 1 cup.
12) Soda: 1 cup.

BELOW: If I keep up my Exercise, Diet like today, I'd reach my Targeted 70kg in 156 days.  Or by 6th month.

It's 12:03am as I'm finishing this Blog Entry.  That's all folks, thanks for having the time and patience to read this blog entry.  Partially My work.