power surge?
ROTI priorities?

• exp recon:
• — Supper battles
• minimal supper (below 300 cal) no starch????
• delayed past 11 and below 600 cal without a dinner?????? Sun, Tue, Thu, Fri
• delayed some cooked foods to next morning????? Sun, Mon, Tue, Thu, Fri
• — traditional targets:
• work proj
  • Sun 2H
• help kids on workout, math, etc
  • Sun, Mon, Tue, Thu, Fri boy math
• standing:
  • Sun 2h
  • Mon 3h
  • Tue 30m
  • Thu 1h
• stretch:
  • Sun 60 tough yoga
  • Mon 2h lotus@cinema+mrt
  • Wed 60m yoga + 15m@mrt
  • Fri 60m tough yoga
• muscle endurance + strength 10m # in terms of current priority: ▲flexible  > ▲strength > ▼endurance. see also 5/wk
  • Mon push-up 160 strenuous.
  • Tue chin-up 60, 60 thin-bar
• CRE
  • Mon sq x 4+6;  stairs x 2; 4.5k with load + some slopes
  • Fri sq x 8; stairs x 2

== diet
— Tue: had a bit of fish from office fridge… accompanied by carrots. Reached home earlier around 10, hungry. Saw leftovers but I put aside the meat (already boxed up by wife). Hadf fruits Only, until 11+. Then I finished the leftovers including lots of prawns and a bit of potato (the only starch tonight)
— Wed: reached home 9.30 a bit hungry. Saw the leftovers. Had lots of watermelon. Had real dinner past 11pm. A few spoonful of rice.
— Thu: reached home 10.30 hungry. Saw the leftovers and immediately boxed up everything. Had some fruits until 11pm. Had some leftovers including a few spoonful of rice