30 days Fit and Fab

This is the starting point. I feel so fat hahaha Weight : 50.1kg Body Fat : 25% Body Age : 36 Visc fat : 3

After cheat days, I feel not right about myself. And especially I want to look good for this coming occasion which is our wedding anniversary, therefore I want to do detox program (intermittent fasting diet with no sweets, no chips, no fried food). I plan to start on 1st July to make it easier to count. Meanwhile, this past few days are preparation by cutting down the hours and eat clean. NUTRITION On Monday, I eat left over crispy noodle and some vegies for lunch and burger, pizza and some fries for dinner. On Tuesday, I eat mini quiche with greek salad and vegan choco tart for lunch and greek salad and omelette for dinner, in between I munch mix nuts On Wednesday, I eat caesar salad and half burger for lunch and fried chicken and sayur asem, tahu tempe and ayam goreng for dinner EXERCISE On Monday, I do leg workout On Tuesday, I jog for 5km and do some body weight workout On Wednesday, I do upper body workout

Okay, I can declare that my semi keto diet is not successful :P I am craving more chips and savory stuffs which make it worse. My body fat and body weight slowly increase which are not a good sign. Thus I stop my keto diet and stick with intermittent fasting diet by skipping breakfast. It's so easy to increase the body fat and weight and it's hard to return back to normal haha. Well, I know that the body needs sometimes to adjust and adapt, meanwhile I will make a conscious effort not to munching those chips and savory stuffs. Anyway, here are some food that I eat in the past few days

Weight : 49.6kg Body fat : 23.8% Visceral fat : 3 Body age : 34 Exercise : abs workout Breakfast : infused lemon water Lunch : Scones and quiche Snack : protein shake Dinner : quiche

Weight : 50.2kg Body fat : 22.8% Visceral fat : 3 Body age : 34 Exercise : 4.5km jogging Breakfast : infused lemon water Lunch : baked tempeh and eggplant salad Snack : mango pomelo granola and mix nuts Dinner : baked tempeh and eggplant salad

Weight : 49.8kg Body fat : 23.7% Visceral fat : 3 Body age : 35 Exercise : Toned Arm workout Breakfast : infused lemon water Lunch : white rice with shredded chicken, beans and tempeh, egg, beef lungs and anchovies Snack : acai berries, pau, banana and pomelo Dinner : similar with lunch

Weight : 49.5kg Body fat : 23.8% Visceral fat : 3 Body age : 34 Exercise : HiiT Upper body and abs workout Breakfast : infused lemon water Lunch : Stir fry kailan and bak kut teh Snack : Mango sago and biscuit and rice crackers Dinner : Stir fry kailan and bak kut teh and cheese 

Weight : 49.3kg Body fat : 24.1% Visceral fat : 3 Body age : 34 Exercise : glute workout Breakfast : infused lemon water Lunch : chicken soto with shirataki noodle Snack : biscuits Dinner : chicken soto with shirataki noodle 

Weight : 49.7kg Body fat : 23.4% Visceral fat : 3 Body age : 35 Exercise : Rest day and coaching day Breakfast : infused lemon water Lunch : Chicken soto with shirataki noodle Snack : pinacolada dessert and kueh2 peranakan Dinner : Sushi

Weight : 49.8kg Body fat : 24% Visceral fat : 3 Body age : 35 Exercise : HiiT workout and coaching day Breakfast : infused lemon water Lunch : Eggplant lasagna Snack : biscuit Dinner : Eggplant lasagna left over from lunch