finally
after three week resting due to lower back pain
im back!!!!

yesterday do few set of weight for biceps and tricep
plus squat

lower back still fragile
i should go easy on the lower back exercise

the food?
still messy
need to completely overhaul
my weight and body fat % is static
means im not progressing
tapi so far makan completely natural food
kira2 balik..rasanya high calories jugak
kena reduce neh

jap nak plan for tomorrow
breakfast - usually at mamak, so paper thosai and neslo (400 cal +-)
snack - granola bar (200 cal)
lunch - sushi 3 ketul (300 cal?)
snack- green apple
dinner - bread with omellete (300 cal) or yogurt with muesli (350 cal)

let see how it goes