30 days Fit and Fab

When I weighed myself this morning, my weight decreases 0.1kg and the fat increases by 0.7%. Weight : 49.8kg Body fat : 23.9 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (Calcium, omega3, collagen peptide). Today is my leg day and I did intense leg workout. At 12.30 pm, I ate my lunch which is homemade falafel tempeh with greek salad. At 2.45pm, I had yoghurt berries parfait as snack and at 4.30pm I had my protein shake At 6.30pm, I had my dinner which is similar with my lunch, falafel and greek salad At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I When I weighed myself this morning, my weight is the same and the fat decreases by 0.8%. Weight : 49.9kg Body fat : 23.2 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Today is my rest day and coaching day, so I don't really do exercise but train other ladies to get moving. At 1 pm, I ate my lunch which is Korean beef bulgogi, salmon teriyaki and white rice. At 4.30pm, I had strawberries, cherries, tangerine and mix nuts with protein shake as my snack At 6.30pm, I had my dinner which is an egg tortilla wrap with ham and cheese and tomato greek salsa on the side. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.  

When I weighed myself this morning, my weight decrease and the fat increase a little bit by 0.6% as I ate more fats yesterday. Weight : 49.8kg Body fat : 24 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Today is my weightlifting day, so I did more on heavy weight, less repetitions and 3 sets for each exercise. At 12.15 pm, I ate my lunch which is chicken tofu opor with lontong, sambal goreng ati kentang, sambal labu siam, telor pindang. At 3.30pm, I had non fat non sugar plain yoghurt with blueberries and raspberries with raw mixed nuts and seeds and lean nachos. Then at 5pm, I had banana. At 6.30pm, I had my dinner which is a small portion of tofu opor with egg and sambel goreng ati kentang and at 8.30pm, I had supper which is two plain prata At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight is the same and the fat decrease by 0.2% means my body is responding well and loose the fat. Weight : 50.1kg Body fat : 23.4 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Today is my HiiT day, I went to the gym for full body HiiT exercise. At 11.45 pm, I ate my lunch which is quinoa salad with beetroot, pomegranate, almond, feta and avocado and a little portion of crepe with coffee cream. It's light and refreshing as well as feeling good afterwards. Around 2pm, I had my protein shake and 3.45 I had my afternoon snack which is yoghurt with berries and grape and nori sheets. At 7.30pm, I had my dinner which is nasi lemak with grilled fish, egg, otah, vegies At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

Before and after 8 days of intermittent fasting with clean eating and exercise, it seems that my body is responding well. Eventhough my weight is still around 50kg, but my fat decreases and I could see some definition in my abs. It really motivates me to keep it up. The first picture was taken 4 days before I started my intermittent fasting and the second picture was taken after doing 8 days intermittent fasting. My exercise is the same, only my diet is more strict with no fried food/sweets/chips/desserts

When I weighed myself this morning, my weight decrease 0.3kg and the fat remains the same means my weight loss not because of muscle loss, it's either fat or water loss. Weight : 50.1kg Body fat : 23.6 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). Today is my cardio day, I went for running despite my first day of my menstruation and managed to clock in 9.6km. At 12.30 pm, I ate my lunch which is baked mild salted egg chicken and tofu with pesto tomato salsa and a slice of rye sourdough bread with guacamole. I was very very full. Around 4pm, I had my protein shake since I am still full. At 6pm, I had my dinner which is baked mild salted egg chicken, tofu, tamago, chuka wakame, edamame and corn. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight is the same and the fat decreases a little bit means I am able to maintain and increase my muscles mass and my macro diet is correct. Weight : 50.4kg Body fat : 23.6 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). Today is my gym day, so I went to gym for Abs and Arms HiiT exercise. At 12.30 pm, I ate my lunch which is pan fried fish, with sauteed carrot, french beans, shimeji mushroom and quinoa. Around 3.30pm, I had my berries yoghurt as snacks and protein shake around 6pm. At 8pm, I had my dinner which is the same as my lunch. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight and the fat are the same means I manage to maintain my body Weight : 50.4kg Body fat : 24 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). Then I went for 9km run which is my new record this year and I felt so good. At 12.45 pm, I ate my lunch which is sautee bok choy with green mussels, quinoa and baked tempeh. Around 5pm, I had my berries yoghurt as snacks  At 6pm, I had my dinner which is the same as my lunch and protein shake before 8pm. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.