Food Intake Calorie Physical Activity Burned-Calorie Equivalent Equivalent Sunday 4 cups of rice 764 20 secs. High steps 952 Meat stew -30 sec. Jumping jack Green bean -60 mountain climbers 1500ml water -60 standing bicycle crunches -2 mins plank 1 cup of coffee - 40 sit ups -40 russian twist, each side -40 bicycle crunches -40 side bridge -44 reverse cruch -40 heel touch - 60 obliques twist -40 crunches 1 min side plank left and right 20 mins walk Monday 1 cup coffee with 1697 20 secs jumping jack 207 rice 60 secs cruch kicks 1 cup juice 30 cross arm crunches Chicken 40 russian twist 2 bowl of rice 52 Mountain climber Halo halo 16 heels to the heaven Barbecue 60 secs plank water 30 secs bent leg twist 30 secs cobra 30 secs lying swing legs left anf right
Tuesday 55 grams canton 1897 20 secs jumping jumps 218
2 bowl of rice 32 long arm crunches Stir fry sardines 32 cross arm crunches 473ml water 32 heel touch Fried egg 30 secs flutter kicks 24 superman 60 secs plank 30 bent leg twist 20 secs seated abs cloclwise circles 20 sec seated counter clockwise circles 30 secs cobras 30 secs lying swing legs left and right Wednesday 1 cup of coffee 1391 20 secs jumping jacks 211 Siomai rice 60 secs crunch kicks juice 32 Long arm crunches 3 proven 44 russian twist 2 sunny side up 32 clapping crunches egg 30 reverse crunch water 60 secs plank snacks 30 secs bent leg twist 30 secs cobra 30 secs lying swing legs left anf right
Thursday Tocino 996 20 mins walk 150
Chicken 50 push ups Omelet 2 cups rice 1 cup milo water
Friday Sandwich 1560 20 secs jumping jacks 214
1 bowl of noodles 52 mountain climbers 2 bowl Rice 32 heel touch Softdrinks 10 heels to heaven Fried chicken 32 clapping crunches Juice 24 swimmer and superman Water 30 reverse crunch 60 secs plank 30 secs bent leg twist 30 secs cobra 30 secs lying swing legs left anf right 18 mins walk
Saturday water 1310 20 secs jumping jumps 271
32 cross arm crunches 44 russian twist 30 secs flutter kicks 20 side leg raise left and right 60 secs plank 30 bent leg twist 20 secs seated abs cloclwise circles 20 sec seated counter clockwise circles 30 secs cobras 30 secs lying swing legs left and right Resting Heart Blood Pressure Age Weightt Rate
First Week 72 119/82 24 59.3
Second week 68 116/81 24 58.5 Final Week
Narrative of your Fitness journey from day 1 up to the final of April. (200 words)