Today I put in 30 minutes of cycling with 6 intervals varying from mild to intense setting. Got 5.5 km in total and top speed of 11.8 km/hour (?) with only 70 calories burned.
Finished it up by doing 3 x 10 minute jumping rope exercises from SparkPeople.com, combining 8 interval jumps interspersed with rests.
Total workout: 1 hour of cardio based exercise

Breakfast:
Subway seafood with 3 condiments: honey mustard, sweet chili and ranch ( plus all veggie options except for cucumber)
Roti canai telur and bawang with air cendol

Lunch:

2 servings of rice with chicken curry, sambal and some veggies

No dinner