after work
straight to gym

spend 30 minutes on threadmill + 10 min cool down
manage to run + walk for 3.15km
i'm a bit heavy right now
so definitely put some strain on myself
but i am proud for finishing my 30 minutes

then do some strength training
main2 jek
buat kaki 3x10

i am not familiar with the equipment yet

so far senanglaa arrangement camnih
after drop off friend
straight to gym
sembahyang and tukar baju dekat sana

time nak maghrib orang dah tak ramai sangat

bought some meal replacement too
protein shake
then later I can replace my dinner with the shake
senang
takyah fikir
heavy breakfast + protein for lunch + shake for dinner
with fruit + snack in between