30 days Fit and Fab

When I weighed myself this morning, my weight is stabil and fat increase as I did a lot of carbs and fats. Weight : 49.2kg Body fat : 24.8% Body Age : 35 Visceral fat : 3 Today is my HiiT day and I do 40 mins HiiT (4 sets of 10 exercises with 30 secs rest in between) Today, I start intermittent fasting diet again because of religious matter. I drink lemon infused water and supplements for breakfast. For lunch, I have mixed vegetable with peanut sauce and egg. As for snack, I eat fried snacks like banana fritters, stuffed tofu fritters, char siu pastries. For dinner, I have Chicken kebab from Stuff'd. I sleep around 10.30pm and have a good night sleep. 

When I weighed myself this morning, my weight downs and fat increase as I didn't eat enough calories yesterday. Weight : 49.1kg Body fat : 24.2% Body Age : 35 Visceral fat : 3 Today is my gym day and I do upper body workout. Today, I don't do intermittent fasting since it's a celebratory day. I eat egg bun and soy milk for breakfast. For lunch, I have black pepper beef with stir fry kailan. As for snack, I have half portion of mango sago, apple, kueh lapis sagu, bika ambon. For dinner, I have similar with lunch. I sleep around 10.30pm and have a good night sleep. 

When I weighed myself this morning, my weight and fat are stabilize. Weight : 50kg Body fat : 22.8% Body Age : 34 Visceral fat : 3 Today is my cardio day and I run for 10km achieving 100km this month. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen).  For lunch, I have olive sourdough bread with tuna and salmon spread and salad. For dinner, I have baked tofu and tempe salad. I sleep around 10.30pm and have a good night sleep. 

When I weighed myself this morning, my weight and fat are down. Weight : 49.8kg Body fat : 22.9% Body Age : 34 Visceral fat : 3 Today is my gym day and I do legs and glute workout. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen).  For lunch, I have smoked salmon and herring sandwiches. For snack, I have strawberry yoghurt with mixed nuts. For dinner, I have smoked salmon and herring sandwiches. I sleep around 10.30pm and have a good night sleep. 

When I weighed myself this morning, my weight and fat increases due to fat and protein loading last night. Weight : 50kg Body fat : 23.2% Body Age : 34 Visceral fat : 3 Today is my rest day and I ride bicycle for fun and some sweat. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen) and eat brunch around 10.30am which is mango sago and rice crisp. For lunch, I have prata and ice cream. Today is my cheat day. For dinner, I have another meat platter with roasted vegies and sourdough bread. I sleep around 10.30pm and have a good night sleep.

When I weighed myself this morning, my weight and the fat are down. Weight : 49.8kg Body fat : 21.9 % Body Age : 33 Visceral fat : 2.5 It's one achievement to hit body fat below 22% Today is my gym day and I do functional training and weight exercise. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat pretzel hotdog with chorizo sausage. Around 3.30pm, I have olive bread with banana peanut butter. For dinner, I have a small slice of yam cake prior to heavy carnivore dinner which is beef steak and friends. I sleep around midnight and have a good night sleep.

When I weighed myself this morning, my weight and the fat are down. Weight : 50kg Body fat : 22.1 % Body Age : 34 Visceral fat : 3 Today is my gym day and I do abs workout. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat tuna wrapped with tomato mango salsa and cheese platter. Around 3.30pm, I have mango sago pomelo dessert. For dinner, I eat crustless quiche with tropical salad  I sleep around midnight and have a good night sleep.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 50.3kg Body fat : 22.5 % Body Age : 34 Visceral fat : 3 Today is my gym day and I do HiiT and functional training. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat Chickpeas quiche and tropical salad. Around 3.30pm, I have mixed fruits and yoghurt. For dinner, I eat crustless quiche with tropical salad and mini cheese platter. I sleep around 10.30pm and have a good night sleep.

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.7kg Body fat : 23.5 % Body Age : 34 Visceral fat : 3 Today is my gym day and I do upper body workout. I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat beef ball soup. Around 3.30pm, I have mango smoothies with mixed fruits and banana kueh. Prior to dinner, I do cardio workout which is cycling. For dinner, I eat high protein quiche. I sleep around 10.30pm and have a good night sleep.