30 days Fit and Fab

Sleep : 6 hours 58 mins   Stress level : 88 Weight : 49.9  kg Body Fat : 24.9 % Body Age : 35 Visceral fat : 3 Today is my rest day. I have banana as morning snack around 120 cals. My lunch is siomay bandung around 520 cals. For snack, I have green beans soup and soy crisp around 250 cals. For dinner, I have subway chicken breast and some cheese around 500 cals. Total calories in is around 1390 cals

Sleep : 7 hours 15 mins   Stress level : 77 Weight : 50.2  kg Body Fat : 23.4 % Body Age : 35 Visceral fat : 3 Today I am doing Full body HiiT  I have protein shake and pretzel as morning snack and post workout around 420 cals. My lunch is nasi liwet, braised tofu, chicken and egg around 400 cals. For snack, I have green beans soup and soy crisp around 250 cals For dinner, I have quiche and lychee around 300 cals. Total calories in is around 1370 cals

Sleep : 5 hours 39 mins   Stress level : 76 Weight : 50.8  kg Body Fat : 23.1 % Body Age : 35 Visceral fat : 3 Today I am doing Strength workout focusing on Leg and Glute. I have protein shake as morning snack and post workout around 80 cals. My lunch is sausage and steamed vegetable around 300 cals. For snack, I have banana chocolate cheese buns and caramels corn snack around 400 cals For dinner, I have fritata, two slices of beef steak and 2 gyoza around 550 cals. Total calories in is around 1330  cals

Who doesn't love pasta and lasagna ? I love pasta and lasagna however when I am in the low carbs diet, I prefer to cook alternative way to substitute pasta with Eggplant. And here we go, one of my favourite keto recipes Eggplant Lasagna Ingredients : Half Eggplant and sliced thinly 150g minced beef 100g diced carrot 50g sliced button mushroom 50g onion 200g tomato sauce ( I use ready made from Prego) Half bowl of ricotta cheese 50g shredded mozarella cheese 30g shredded cheddar cheese for topping Salt and pepper Olive oil Instructions Grilled sliced eggplant and sprinkle with salt and pepper to taste until it's tender Saute onion, carrot, mushroom and add minced beef Add tomato sauce and mix it well and put aside Mix ricotta and mozzarela cheese and put aside Assemble the lasagna layer with beef ragout as a base and eggplant and cheese and repeat until it's fully stacked. Bake in the oven with 240 deg C for around 10 minutes. Voila !

Sleep : 6 hours 22 mins   Stress level : NIL Weight :  50.7 kg Body Fat : 22.8 % Body Age : 35 Visceral fat : 3 Today I am doing Strength workout focusing on Core and abs. I have protein shake and 1 piece of dark chocolate around 150 cals for morning snack and post workout  My lunch is oxtail soup with chicken karaage around 300 cals. For snack, I have fresh fruits and yoghurt around 150 cals. For dinner, I have keto eggplant lasagna and chicken karaage around 400 cals. Total calories in is around  1200 cals

Sleep : 7 hours   Stress level : NIL Weight :  49.8 kg Body Fat : 23.6 % Body Age : 34 Visceral fat : 3 Today I am doing Combo Cardio and strength workout focusing on back and lower abs. I have protein shake around 80 cals for morning snack and post workout  My lunch is sweet and sour chicken with stir fried beans and tempeh and stuffed tofu around 500 cals. For snack, I have  ice chocolate with choco and coffee cookies and fresh fruits and yoghurt around 600 cals. For dinner, I have similar with lunch around 400 cals. Total calories in is around 1580 cals

Sleep : 8 hours 15 mins  Stress level : 85 Weight :  49.7 kg Body Fat : 24.6 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is Leg and glute workout. I have protein shake around 80 cals for morning snack and post workout  My lunch is left over from yesterday which is stuffed chicken breast and homemade coleslaw around 320 cals. For snack, I have fresh fruits and yoghurt around 210 cals. For dinner, I have tofu with thai sauce and brussel sprouts and steamed beans around 300 cals. Total calories in is around 910 cals

Sleep : 6 hours 14  mins  Stress level : 89 Weight : 49.7 kg Body Fat : 24.7 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is Upper body and core workout. Since I am still in recovery mode, I only do 3 sets of 6 exercises with 20 reps each. I have protein shake around 80 cals for morning snack and post workout  My lunch is stuffed chicken breast with salad around 300 cals. For snack, I have fresh fruits and yoghurt around 250 cals. For dinner, I have stuffed chicken breast with salad and mini cheese platter around 500 cals. Total calories in is around 1050 cals

Sleep : 6 hours 41 mins  Stress level : 81 Weight :  49.8 kg Body Fat : 25.9 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 3km walking. I have mini croissant and no added sugar soya milk around 160 cals for breakfast My lunch is kolomee around 500 cals. For snack, I have fresh fruits and protein shake around 100 cals For dinner, I have similar like lunch time around 500 cals. Total calories in is around 1260 cals.

Sleep :  7 hours 36  mins  Stress level : 81 Weight :  49.8 kg Body Fat : 25 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 5km walking. I have protein shake and mini croissant as morning snack around 200 cals. My lunch is zucchini beef sliders with homemade coleslaw around 350 cals. For snack, I have fresh fruits and yoghurt with protein shake around 250 cals. For dinner, I have taco zucchini with homemade coleslaw around 350 cals. Total calories in is around 1150 cals

Sleep :  7 hours 58 mins  Stress level : 86 Weight :  50.5 kg Body Fat : 23.8 % Body Age : 35 Visceral fat : 3 Today I am doing Low impact exercise which is 5km walking. I have protein shake as breakfast and one mini brioche for morning snack around 200 cals My lunch is Low Carbs Eggplant lasagna and some fresh fruits around 320 cals. For snack, I have fresh fruits and yoghurt with protein shake around 200 cals. For dinner, I have low carbs eggplant lasagna and fresh fruits around 350 cals. Total calories in is around 1070 cals.

Sleep :  7 hours 2 mins  Stress level : 85 Weight :  50.9 kg Body Fat : 22.9 % Body Age : 35 Visceral fat : 3 Today I am doing Endurance exercise focusing on Back and Abs with 5 rounds, 6 exercises, 15 - 20 reps each exercise . My lunch is Soto ayam and soya crisps around 400 cals For snack, I have mini croissant around 120 cals. For dinner, I have soto ayam, soya crisps, chocolate cookies and protein shakes before vaccination and total around 600 cals. Total calories in is around 1120 cals.